Golf Fitness: Training to improve mobility

text size

Execution of a biomechanically efficient golf swing where speed is generated and then transferred efficiently to the clubhead requires an individual to perform a series of athletic actions in the correct sequence. If errors exist in either the sequencing or in the timing of the swing, the ability to execute an efficient swing will most likely be compromised. Such situations typically result in poor ball striking, lost distance, and the development of swing faults over time.

The golfing population understands that in order to develop proficiency within the biomechanics of the swing, one must adhere to a consistent schedule of both instruction and practice. Instruction on the mechanics of swing by a qualified teaching professional provides an individual with the concepts, fundamentals in the execution of the swing, and drills by which to create aptitude in the swing. Adherence to a consistent instructional and with a practice routine is one part of the equation in creating sound swing mechanics.

A second piece of the equation in the development of a sound golf swing is a physical foundation to support the biomechanics of the golf swing. In this modern day of golf instruction, the majority of individuals understand certain physical components such as mobility and flexibility must be present in the human body in order to execute a proficient golf swing. If physical limitations exist in terms of mobility, segmental stability, or even power development, executing the golf swing with competence will be quite difficult.

An example of where physical limitations can become problematic in the golf swing can be found in the over-the-top move. This is a common swing fault by many amateurs which can be linked to physical dysfunctions. Physical limitations are not the only cause of this swing fault but it is one of the culprits of this common error in the swing. An over-the-top move occurs as a result of improper sequencing in the downswing where the upper body becomes dominant. The result of this over-dominance of the upper body is a modification of club position relative to the intended swing plane. The club will typically be thrown outside of the swing plane resulting in an out-to-in motion. This swing motion will typically create either a slice or pull by the golfer.

First and foremost in order to prevent an over-the-top move a golfer must develop the ability to initiate the downswing with the lower body and continue to execute the downswing with the correct sequencing. According to the Titleist Performance Institute in order to achieve this requirement a number of physical factors must be present.

The golfer must have the ability to create separation between the lower and upper body. This will allow one to lead the downswing with the lower body. Limitations in either thoracic spine or hip mobility can diminish the ability of a golfer to create separation between the upper and lower bodies in the golf swing.

Secondly, the development of core stability allows a golfer the ability to maintain the postural positions and fixed spine angle required of the golf swing. A loss of posture or ones spine angle can result in the arms or torso to fire first in the downswing in attempt to counter act this loss of posture.

Finally, balance and lower body stability is required in order for a proper weight shift to occur. If an inability exists to initiate a weight shift towards the intended target due to limited lower body stability or poor balance capacities, the tendency will exist to dominate the downswing with the upper body.

As we can see from the information provided above a number of physical limitations are linked to the over-the-top swing fault. This information points to the need as stated previously to develop a physical foundation to support the mechanics of the golf swing. This will allow one the opportunity to execute a proficient golf swing and minimize the potential for swing faults resulting from physical dysfunctions.

Looking at the physical requirements of the golf swing we can turn our attention to the Body-Swing Connection principle. This principle simply 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 requires certain levels of joint mobility, segmental stability, muscular flexibility, strength, endurance, and power. 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.

Piriformis Stretch

Once we understand how the principle of the Body-Swing Connection governs the "physical side" of the swing, we can turn our attention on how to develop the physical characteristics of the body for the golf swing. The Mobility-Stability Pattern of Human Movement principle answers this question.

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 within the mobility/stability pattern of human movement.

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.

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.), what areas of the body should be addressed for the sport of golf, and how 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.

We can see from all this information and our example swing fault how important the physical component of mobility is to the golf swing. Mobility is the combination of joint range of motion and muscular flexibility. Limitation in terms of mobility as noted by the mobility stability pattern of human movement will inhibit the ability of the golfer to execute a proficient golf swing and can lead to swing faults such as the over-top-move mentioned above. One joint requiring a large range of motion to execute the golf swing is the hip. The hip is a ball and socket joint which ultimately "should" move through a large range of motion. Mobility in the hip is often limited due to "tightness" in the muscular structures surrounding this joint resulting in limited ranges of motion.

A very good golf fitness exercise to improve extensibility in the soft tissues surrounding the hip is the Figure Four Stretch. The figure four is a static flexibility exercises addressing the musculature on the posterior side of the hip. To perform the figure four lay on the floor, knees bent at 90 degrees, and feet flat on the floor.

Proceed to slowly place the outside of your right ankle on the thigh of the left leg. Grasp the right ankle with your left hand and place the right hand on the inside of the right knee. Elevate the left leg to a position where the lower leg is parallel to the floor and the knee is bent at 90 degrees. Hold the stretch for 30 seconds and repeat with the opposite leg.

It is important to recognize the importance of the body as it relates to execution of a proficient golf swing. One of these aspects is the development of mobility within this physical foundation for 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.