Better golf through enhanced fitness.
Many golfers underestimate the importance of physical fitness for improving their game. Unfortunately, they donít like to spend time working out like athletes in other sports. With younger more athletic players taking up the game, physical conditioning is not only becoming an advantage, but a necessary component for competing in golf. Golf requires physical development similar to that of other athletic activities.Here are a few components of a golf conditioning program:
1. Sport-specific muscular strength and power.
2. Functional flexibility.
3. Dynamic postural balance.
An ideal golf conditioning program should include exercises that combine functional strength, balance, stability, and flexibility.
Below are some basic exercises you can incorporate into your workouts.
Purpose: Strengthen external rotator muscles of the rotator cuff group (one of the most common golf related injuries).
Execution: Raise arms
with straight elbows, and thumbs pointing down to just below shoulder level.
(Figure 1). Choose a light weight and perform 15 Ė 25 repetitions until
2. One leg stability with Rubber Band
Purpose: Strengthen hip abductor and adductor muscles and improves single leg balance.
Execution: Place rubber band around your waist and attach other end to the wall or door (or let your partner to hold it). Step away to create tension in the band (Figure 2). Lift one leg off the floor and hold it for about 10 seconds, then switch legs. After performing 5-10 repetitions with each leg, turn around and repeat. As your stability improves, step farther away to increase the tension of the rubber band, or use a stronger band.
3. Torso Rotation on Stability Ball
Purpose: Improve the strength of the core and pelvic girdle muscle.
Execution: Place your head and shoulders on the top of the stability ball (Figure 3). Lift your hip up to create a straight line between your shoulders and knees. Hold weight (medicine ball) in straight arms in front of your chest. Slowly rotate your shoulders to one side, lowering the medicine ball toward the floor and keeping your hips up. Then rotate to the other side. Repeat 10-15 times.
This exercise has segmental coordination similar to a golf swing, where your core muscles produce power while the legs are stabilizing your body.