Golf exercises for game improvement

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Golf exercises incorporated into a swing improvement program can be very beneficial for game improvement. Empirical evidence from the conditioning programs from top professional players, as well as research from established institution, provide the required platform for this statement. In addition, information on golf fitness training -- which was once available only to the professional ranks of golf -- is now obtainable to the entire golf community through numerous channels.

Physio-Ball roll out start

As a result of the dispersion of this information, the amateur player can now take advantage of the benefits golf exercises can provide in the advancement of their golf game. In order to assimilate golf fitness exercises correctly into a golf swing improvement program, the amateur player must first understand some basic premises behind this type of sports-specific training.

First and foremost, the basis for golf fitness exercises and conditioning is based upon the body-swing connection. This principle quantified through research simply states that in order to execute the biomechanics of the golf swing efficiently, certain levels of mobility, flexibility, stability, strength and power are required within the body.

If the body is lacking in any of the aforementioned physical components that are vital for creating the physical foundation of the golf swing, the ability to execute each phase of the golf swing efficiently will be impeded. The end result of such a situation is typically the development of compensations (i.e. swing faults) within the golf swing in an attempt to overcome these physical dysfunctions.

A simple example of a common swing fault connected to physical dysfunction is the slide. According to the Titleist Performance Institute, a slide is defined as any excessive lateral movement towards the target during the downswing. This swing fault makes it extremely difficult to generate speed into the impact position.

The physical limitation associated with this swing fault is a lack of internal hip rotation in the lead hip. Lead hip internal rotation allows for the body to properly coil in the backswing as well as rotate into the impact position without an excessive lateral movement.

In order to prevent the circumstances listed above, as well as provide the physical foundation to execute an efficient golf swing and present an opportunity for performance gains, the amateur golfer must abide by the body-swing connection principle as well as underlying guidelines of this principle.

Physio-Ball roll out finish

The underlying basis in the development of the physical components within the body-swing connection is the Mobility/Stability Pattern of Human Movement. This principle states in order to create efficiency in basic movement patterns or athletic actions, the body must operate in an alternating pattern of mobile joints and stable body segments. If this pattern of mobile joints and stable body segments is altered, dysfunction in movement patterns or athletic actions will occur. Relative to the golf swing, this principle indicates that in order to have the ability to execute each phase of the golf swing efficiently the mobility/stability pattern of human movement must be intact. If it is not and dysfunction exists within the mobility/stability pattern of human movement, the athletic actions within the golf swing will be impeded.

A joint-by-joint review of the mobility/stability pattern of human movement indicates the following: Ankle -- mobile, knee -- stable, hip -- mobile, sacral/lumbar/pelvic complex -- stable, thoracic spine -- mobile, scapular/thoracic spine -- stable, gleno-humeral joint -- mobile, elbow -- stable, wrist -- mobile as it pertains to efficient human movement and the golf swing.

The Mobility/Stability Pattern of Human Movement is the underlying principle behind the Body-Swing Connection, and the principle by which golf fitness program are designed. Once the golfer has an understanding of the principles governing the development of golf fitness programs, the process of creating a golf fitness performance program can begin.

The development of a golf fitness performance program begins with a series of physical screens. The goal of these screens is to pinpoint areas of dysfunction within the body affecting the golf swing. This allows the golf fitness program to be individualized to the needs of the golfer. Once complete with this series of assessments, the process of building a program of both corrective and performance training exercises can begin.

A key component to the execution of an efficient golf swing is stabilization of the core. The core contains a number of different muscular structures one of which is the abdominals. The abdominals are often referred to as the "queens" of the golf swing as a result of the importance this muscle group plays in the golf swing. If the abdominals are either weak or inactive the ability to execute a biomechanically efficient golf swing will become significantly more difficult. A golf fitness exercise I utilize to activate the abdominals in addition to strengthening this muscle group is the Physio-Ball Roll Out.

To perform the Phsyio-Ball Roll Out, place both forearms on top of the ball with elbows directly under your shoulders. Elevate your body into a push-up position, resting your body weight on the toes and forearms. Slowly roll the elbows forward maintaining your push-up position. Roll the elbows as far forward as possible. Return the elbows to the starting position of the exercise and repeat for 15-20 repetitions. Maintain the push-up position throughout the exercise and squeeze your glutes.

Performance gains within the golf swing can be achieved through the utilization of golf fitness exercises. In order to execute a biomechanically efficient golf swing, the golfer must recognize the connection between the body and swing. In addition, development of the required levels of mobility, flexibility, stability, strength, and power required of the golf swing can lead to the elimination of swing faults. To learn more about Sean Cochran and his golf fitness training exercises and golf fitness programs go to http://www.seancochran.com.