Golf Fitness: Training and game improvement

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The goal of both the professional and amateur player is consistent improvement in the game of golf. This process involves a number of different elements, including instruction from a qualified teaching professional, consistent practice on every aspect of the game from tee to green, betterment of course management skills, increasing mental aptitude within the game, and development of the physical requirements required to execute and excel at this sport. To address each one of these components, accredited professionals for hands-on instruction and written materials in the field are available. This holds true for every aspect of game improvement required for the sport of golf.

The kneeling hip flexor stretch is focused on creating extensibility within the soft tissues on anterior portion of the hip.

As the amateur player looks to address the "physical side" of game improvement via the process of fitness training, a number of questions typically arise. These questions vary in substance but generally fall within the category of proper exercises and training programs.

What the golfer must first recognize is the development of the body to support the execution of a proficient swing. Physical dysfunctions potentially impeding the process of swing improvement must be corrected. For game improvement to occur, a general fitness or "bodybuilding" program may not be the most conducive type of system to utilize for this sport.

Such programs will most definitely improve overall conditioning and aesthetic appearances, but may not develop the required levels of flexibility, mobility, muscular strength, and power required of the golf swing. As a result, it is suggested the golfer utilize a fitness training program specific to the game of golf. This type of program is geared towards developing the body around the golf swing, thus providing a physical platform by which the golfer can excel.

First and foremost, a golf fitness training program is governed by a number of training principles. The first of these principles is the Body-Swing Connection. This principle states that in order to execute a biomechanically efficient golf swing where each phase of the swing is executed proficiently and speed is generated into the impact position, certain levels of joint mobility, segmental stability, muscular flexibility, strength, endurance, and power are required. If the kinetic chain (i.e. body) is lacking in any one of the aforementioned physical components, the ability to execute a biomechanically correct golf swing may be impeded. Such impedances typically lead to the development of compensations in an attempt to overcome these physical dysfunctions.

The second principle requiring attention in regards to a golf-specific training program is the Mobility/Stability Pattern of Human Movement. The Mobility/Stability Pattern of Human Movement principle indicates the creation of efficient movement or athletic actions requires the body to 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 the ability to execute each phase of the golf swing, generate speed, and transfer this speed to the golf club will be impeded if dysfunction exists.

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.

As we can see from the information above, the human body operates "feet to fingertips" in an alternating pattern of a mobile joint followed by a stable body segment throughout the entire kinetic chain. It is obvious joints such as the elbow and knee are not rod-like pieces of iron that do not flex or extend; rather, these joints are stable in terms of limited degrees of motion. For example, the knee joint does not rotate in 360 degrees of motion as does the hip or shoulder. Instead, it operates essentially in one plane of motion flexing and extending. As a result, this joint is considered a stable joint whereas the hip, shoulder, wrist, and ankle joints require large ranges of motion for human movement to occur.

Understanding the Body-Swing Connection principle and how the body operates in an alternating pattern of mobile joints and stable body segments provides the guidelines on what physical components (i.e. mobility, flexibility, strength, etc.) and what areas of the body should be addressed to build a training program for the golfer. In the most basic of terms, a golf fitness program must address the following; Mobility in the ankle, hips, thoracic spine (area between the shoulder blades), shoulders, and wrists; muscular strength in the legs, core, and upper torso; and total body power in multiple planes of motion.

Once the golfer has disseminated these pieces of information, the process of designing a golf fitness program can begin. The first step in the design process is for the golfer to perform a series of physical screens. These screens will measure one's levels of mobility, segmental stability, muscular flexibility, strength, and power. This information can then be utilized to determine if physical dysfunctions are impeding the golf swing and what areas of the body need to be addressed within a comprehensive golf fitness training program.

Once the physical screens have been completed, the process of implementing specific training modalities and exercises within the program can begin. This process encompasses selecting the appropriate exercises to correct physical dysfunctions and develop the required physical parameters within the kinetic chain for the golf swing. Empirical evidence suggests it is best to begin this process with the implementation of mobility training.

Mobility training is the process of developing the required joint ranges of motion to execute a biomechanically efficient golf swing. Flexibility exercises are one type of modality utilized within this section of a program. The goal of flexibility training is to create optimal soft tissue (i.e. muscle) extensibility in order to allow the joints of the body to operate through their intended ranges of motion.

A flexibility exercise frequently utilized within this section of a program is the Kneeling Hip Flexor Stretch. It is common for the hips in a golfer to be limited in terms of mobility and often one of the culprits is "tightness" on the anterior portion of the hip. The kneeling hip flexor stretch is focused on creating extensibility within the soft tissues on anterior portion of the hip.

To perform the kneeling hip flexor stretch, position the right knee in contact with the floor. Place your hands on your hips, and bend the left knee at 90 degrees. Begin by pressing the hips forward, allowing your left knee to bend. Continue pressing forward until a stretch is felt in the right hip. Once a stretch is felt in the right hip, extend the right arm overhead, and bend the torso to the left. Hold the stretch for 30 seconds and repeat with the opposite leg.

It is important to recognize all the aspects required within a golf swing improvement program. One of these aspects is developing a physical foundation via a comprehensive golf fitness training program. Adherence to such a program over time can alleviate physical dysfunctions impeding one's golf swing and provide the golfer with the opportunity to execute an efficient golf swing. To learn more about Sean Cochran and his golf fitness training exercises and golf fitness programs go to http://www.seancochran.com.