Golf fitness training for power improvement

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The golf swing requires an individual to perform each phase of the swing efficiently and effectively. One of the goals of executing each phase of the swing with a high level of precision is to maximize the amount of speed generated and transferred into the club head at the impact position. The ability to generate and transfer speed proficiently allows for maximum ball speeds to be achieved, thus allowing for greater carry distances with the driver and other clubs in the bag.

Research indicates that increases in swing speeds of as little as 1 mph can add from 1.5 to 3 additional yards of carry. This information indicates that an improvement of just 5 mph in swing speeds can correlate to an increase of up to 15 yards of additional carry distance. For this reason, it is understandable why golfers of all levels have a desire to increase their power (i.e. speed) outputs within the biomechanics of the golf swing.

A number of components equate to improvements in the power outputs of the golf swing. One of these components is the body and its ability to generate maximum power from the neuromuscular system within the biomechanics of the golf swing. Through specific types of training modalities and exercises, the power outputs of the body can be increased, providing the golfer the opportunity for increased swing speeds within the athletic actions that encompass the golf swing.

Prior to presenting drills and exercises to increase the power outputs of the body, it is best to provide some background and components of power production within the body. Power in the most basic of formulas is strength plus speed. It is the combination of these two entities cohesively working together that allows a sprinter to sprint fast, a pitcher to throw hard, and a golfer to swing with speed. The scientific definition of power states that it is the ability to generate the greatest amount of force in a short amount of time. (Vladimir Zatsiorosky, Professor Department of Exercise and Sport Science, Penn State University)

We are aware power in the golf swing can be measure by club head speed, swing speed, or even ball speed. Regardless of how power is measured, a review of the biomechanics of the golf swing indicates speed is developed in stages. Speed development begins with the lower body, progresses to the torso and is completed with the wrist angle of the lead arm. The combination of all these body segments working together creates power. In order for speed development to be maximized and occur efficiently, it is necessary for each segment of the body to have certain levels of strength, as well as have the ability to generate power.

On the "physical side" of increasing swing speeds, we must look at developing both of these components, strength and power. Strength can be defined as the ability of your body to exert the required levels of force to perform the functional movement at hand. (Michael Clark, Integrated Training for the New Millennium, 369) A certain level of strength is required within the neuromuscular system to maintain the postural positions required during the execution of the swing to allow for speed to be generated and transferred efficiently to the impact position. The development of strength is achieved through a number of training modalities, which over a period of time increase the force outputs of neuromuscular system.

The second physical component of increasing swing speeds is contingent upon the neuromuscular system having the ability to generate high levels of force in a short amount of time. The process by which force outputs can be improved within the neuromuscular system is through the utilization of power exercises, commonly referred to as plyometrics.

Plyometrics utilizes the "stretch-shortening principle" to improve the rate of force production by the muscular system, the rate at which motor unit recruitment occurs within the neural system, the firing frequency of motor units, motor unit synchronization and the efficiency at which the neural and muscular systems operate -- all of which increases the power outputs of the muscular system.

A plyometric exercise which is very conducive to develop upper body power for the golf swing is the Bent-Over Medicine Ball Throw. This power exercise requires a 4-8 lb. medicine ball. Begin this golf fitness exercise standing with feet shoulder width apart, hands grasping the medicine ball in front of your chest. Bend at the waist to a position where the chest is parallel to the floor, eyes looking down, and knees slightly bent.

Forcefully throw the medicine ball to the floor by extending both arms while maintaining the bent over position of the body. Allow the medicine ball to bounce off the floor, catch the medicine ball with both hands, and return to the starting position of the exercise. Repeat the throw of the medicine ball for 6-8 repetitions. Maintain bent over position of the torso throughout the entire exercise.

As the information above indicates, a combination of strength training and plyometric training is required to increase the power outputs of the body relative to the golf swing. Over time, this can provide the golfer with an opportunity to increase swing speeds within the biomechanics of the golf swing. To learn more about Sean Cochran and his golf fitness training exercises and golf fitness programs go to http://www.seancochran.com .