Presently in the sport of golf, golf fitness training has become an integral part of success at the professional level. The amateur is also becoming aware of the requirements, benefits, and essential needs for golf exercises conditioning the body relative to biomechanics of the golf swing. Unfortunately for many amateur players they are unaware of what type of physical conditioning is required to support the golf swing.
The swing is one of the most intricate athletic actions to perform in sport today, and any error in timing, body position, or sequencing will result in an inefficient golf swing. Inefficiencies lead to breakdowns in the biomechanics of the swing and the development compensation within the execution of the swing.
One requirement in executing the athletic actions within the golf swing efficiently is certain levels of mobility, flexibility, stability, strength, and power. If any or a number of these physical parameters are limited, the ability to execute each phase of the swing efficiently, in the correct order, and with the proper timing will be compromised thus causing an inability for the golfer to perform the golf swing proficiently.
This connection between the physical parameters required to execute the golf swing is commonly referred to as the "body swing connection". In order to provide the golfer the opportunity to execute the biomechanics of the golf swing efficiently and meet the requirements of the body swing connection, professionals within industry suggest the implementation of a golf specific strength and conditioning program.
All to often the amateur golfer will implement a general fitness program in an attempt to develop the physical requirements needed for the swing. The results are less than optimal from such a program because it does not address the specific requirements of the body in terms of mobility, flexibility, stability, strength, and power relative to the sport of golf.
What the amateur golfer must understand relative to fitness training and golf, is in order for improvements to occur in the biomechanics of the golf swing, not only must the amateur golfer develop the underlying physical requirements of the swing, these requirements need to do be developed specifically to the positions, movement patterns, and physical requirements of the swing. This results in what is termed a transfer of training effect from the conditioning program to the actual performance benefits on the golf course.
A program geared towards the development of the physical parameters required of the golf swing in a manner which is cross-specific to biomechanics of the swing resulting in a transfer of training effect is referred to as a golf specific strength and conditioning program.
A golf specific strength and conditioning program will develop the mobility, flexibility, stability, strength, and power requirements of the body relative to the golf swing. Breaking down such a program the amateur golfer will see segments within the program addressing all of the aforementioned physical requirements of the swing.
Looking at each of these segments of a golf specific strength and conditioning program, the amateur golfer can learn a great deal about the actual modalities and exercises incorporated within a golf fitness program.
Mobility can be defined as the combination of both joint range of motion and flexibility. The development of mobility is predicated upon the flexibility parameters within the muscular system. Flexibility can be defined as the extensibility of all soft tissues surrounding a joint to allow for full range of motion (Michael Clark, Director: National Academy of Sports Medicine). If certain muscles are "tight", the ability of a joint to move through multiple ranges of motion may be hindered. For example, the swing requires the hip to be mobile in order to execute correctly. If the surrounding muscles are "tight" the hip will be immobile and unable to operate through the ranges of motion required too execute the golf swing correctly.
In addition to mobility and flexibility training a golf specific fitness program requires the development of stability. This is achieved through golf exercises orientated towards strength development. Stability can be defined as the ability of any system to remain unchanged or aligned in the presence of outside sources (Dr. Greg Rose, Titleist Performance Institute). The development of stability within the body is contingent upon muscular strength. Strength is 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).
Basically, stability in the golf swing is contingent upon muscular strength, and in order to execute every phase of the golf swing efficiently and effectively, a certain level of muscular strength is required. This allow your body to correctly sequence the muscular contractions of the swing, maintain your spine angle, generate speed, and transfer speed to the golf club.
Outside of mobility and stability the final component of a golf specific fitness program is power. Power can be defined as the ability of the body to create the greatest amount of force in the shortest amount of time (Vladimir Zatsiorsky, Professor Department of Exercise and Sport Science, Pennsylvania State University). Basically, power is one component of developing speed in the golf swing. The more speed that can be developed during the swing will result in an increase in clubhead speed. So it is a great attribute for any golfer to the power components of the body.
In order to increase the power outputs of your muscles, it is necessary to implement specialized exercises. These types of exercises, commonly referred to as plyometrics, will enhance the ability of your muscles to develop power, which in turn, as stated above, will enhance the amount of speed generated in the golf swing.
To summarize, the biomechanics of the golf swing require the development of specified physical parameters within the body. This allows for the opportunity to execute the biomechanics of the swing efficiently. This relationship between the golf swing and the body is often referred to as the "body swing connection." The development of the mobility, flexibility, stability, strength, and power requirements of the swing is best completed through a golf specific strength and conditioning program. Such a program will implement golf exercises creating a transfer of training effect from the actual golf fitness program to the golf swing. If the amateur golfer keeps these concepts in mind, the development of the body specifically to the swing, and benefits to their golf game will be optimized.
Sean Cochran is one of the most recognized golf fitness instructors in the world today. He travels the PGA Tour regularly working with professional golfers, most notable PGA and Masters Champion Phil Mickelson. To learn more about Sean Cochran and his golf fitness exercises and training programs go to http://www.seancochran.com
