Part 4: In-season balance training

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This week we will complete the balance training section of our in-season golf fitness program. At this point we understand the concept of balance as a proponent of maintaining a fixed spine angle and the proper postural positions throughout the entire golf swing. We are also aware that we can improve our balance capacities as they relate to the golf swing through the execution of balance training exercises.

Sean Cochran

Sean Cochran is one of the most recognized golf fitness instructors in the world today. He travels the PGA TOUR regularly and works with TOUR professionals, most notably Masters and PGA Champion Phil Mickelson.
He has been involved in the production of numerous golf fitness videos and books including Core Golf Fitness. He has authored numerous articles with publication credits in Golf Digest, Sports Illustrated, and Golf Magazine.
In addition to working with Mickelson, Cochran has worked with LPGA Champion Hee Won Han, U.S. Open Champion Corey Pavin, world-renowned golf instructor Rick Smith and short game expert Dave Pelz.
Cochran continues to speak at seminars and clinics around the country on golf fitness. In his free time he enjoys golf and surfing. He resides in Del Mar, Calif.
To learn more about Sean and his golf fitness programs, click here

Up to this point we have implemented two golf specific balance exercises, the Address Position Single Leg Rotations and Single Leg Airplane Rotations with Physio-ball, into our in-season program. Today we will add our final exercises to this section, the Single Leg Medicine Ball Rotations.

The execution of this exercise will require the utilization of a 3-6 lb. medicine ball or other weighted object. Prior to the description of this exercise, let's take a moment to provide the guidelines for the implementation of these exercises into your in-season golf fitness program.

It is recommended your balance training exercises be performed after the warm-up and flexibility sections of your program. A quick review will indicate a warm-up is very different than flexibility training (the second section of your program). A warm up consists of low intensity exercises to prepare the body for exercise, practice, or play. The goal of the warm-up is to increase the core temperature of the body, increase blood flow to working muscles, improve neuromuscular firing, and enhance the flow of oxygen through the muscular system.

I suggest spending 5-10 minutes of your time on a warm-up. Review our past articles series on Pre-Round Warm-up Exercises for a golf-specific warm-up program to utilize prior to your flexibility and balance training exercises.

Once finished with the warm-up and the flexibility sections of your in-season program, it's time to progress to the balance training exercises. During the season, I suggest performing your balance training exercises 2-3 times per week. Begin with a single set of 10 repetitions per exercise, progress to 15 repetitions, and finally add an additional set once a single set of 15 repetitions becomes easy for a total of 2 sets.

Begin your balance training with the Address Position Single Leg Rotations. Once complete, move onto the Single Leg Airplane Rotations with Physio-ball. Finish this section with the Single Leg Medicine Ball Rotations.

To perform the Single Leg Medicine Ball Rotations, grasp a 3-6 lb. medicine ball with both hands in front of your abdominals with the elbows bent. Place the body in your normal address position. Slowly lift the right foot a couple inches off the floor while maintaining a proper address position.

Begin by slowly rotating your shoulders to the right to the point of a complete shoulder turn. Return to the starting position of the exercise and continue to slowly rotate the shoulders to the finish position of your golf swing. Repeat for 10-15 repetitions while maintaining balance on the left leg. Repeat the exercise balancing on the right leg.

Implementing balance exercises into your in-season golf fitness program will improve the ability to maintain a fixed spine angle and center of gravity during the swing. Again, perform your balance exercises 2-3 times per week after your warm-up and flexibility exercises. One or two sets is ideal and remember, focus on proper technique.