Last week, we introduced balance training into the equation of your golf fitness program and we should have a very good understanding of how integral balance is in relation to the golf swing. To emphasize that point, I often see swing faults that are commonly linked to poor balance. For example, when you have a side lying bunker shot, you place your body in the proper position to hit the ball. Once you begin the swing or even before the swing your spine angle changes. This is not because of the swing itself, but rather from the inability of your body to maintain balance in that position. Often balance inefficiencies are incorrectly categorized as “swing faults” when they are “balance faults”, which is the responsibility of your body rather than the mechanics of the golf swing.

There are two basic components of balance training -- static and dynamic. Both are also found to be components of the golf swing. Often times, balance is thought of as physical skill that’s relegated to stationary positions, which we term static balance. For example, standing up requires balance to hold the upright position.

In addition balance is also dynamic. When I say dynamic, we’re talking about moving. When you’re moving, performing athletic activities like the golf swing, this requires more acute levels of balance to perform the activity. For example, running requires you to constantly shift your center of gravity and control the movement with greater efficiency as does your golf swing.

To begin implementing balance training into a golf swings improvement program, we start with developing the static balance capacities of your body. Improving them in relation to the golf swing can easily be seen on the course in situations like uneven lies and awkward stances. Getting into position to hit these shots requires more acute levels of static balance within the body. Improving your static balance capacities will allow you to setup properly to the ball, maintain the proper weight positions and spine angle required of these type shots. Think of a sand shot where one foot is in the bunker and one foot is out of the bunker. This setup requires a lot more out of the body and your ability to balance just to get ready to hit the shot.

Airplane rotation start.

One of my favorites and one of the static balance exercises that has provided the greatest benefit to many golfers I have worked with is called the airplane rotation.

It’s a great exercise because it improves your balance capacities in addition to working the core area in a rotational pattern, both of which are necessary for the golf swing.

Begin the exercise by placing your feet together, bend at hips so your back is flat and your chest is parallel to floor. Extend your arms straight out from the shoulders with your eyes focused on the floor. From this position, lift your right foot off the floor and balance your weight on the left foot. Once balanced on the left foot, extend your right leg back from your hip. Your right leg should be parallel to the ground and attempt to keep the right leg straight throughout the entire exercise. Continue by rotating your left arm down toward the left foot while at the same time rotating the right arm up toward the sky. Continue to rotate until you reach a position where the left hand is directly in front of your left toe and the right hand, with fingers extended, is pointed straight up. Pause briefly in this position and return to the starting position. Attempt to maintain balance on the left foot throughout the entire exercise and I suggest repeating the airplane rotation anywhere from 5-15 repetitions, then repeat balancing on the right foot

Airplane rotation finish.

Let’s keep in mind the importance of balance in relation to the golf swing. Improving your balance will improve your golf swing. Start by implementing balance training into your golf fitness program, like we did this week with the airplane rotations and next week, we’ll move on to dynamic balance.

Sean M. Cochran is the personal strength and conditioning coach for 2006 Masters winner Phil Mickelson. He is co-owner of BioForceGolf.com and the author of several books, including most recently, Your Body & Your Swing. Cochran, who has worked as a strength and conditioning coach for the Milwaukee Brewers and San Diego Padres as well as working individually with players like Chicago Cubs pitcher Mark Prior, started working with professional golfers, most notably Mickelson (who won the 2004 Masters and the 2005 PGA Championship), in 2002. Recognized as one of the world's foremost authorities in golf-specific strength training, he has spoken at numerous seminars and clinics around the country. BioForceGolf.com was founded in late 2004 to respond to the need of the amateur golfer for quality information on golf-specific-strength training. The site provides subscribers the highest quality information in the areas of golf training, nutrition, and general instruction.