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By Sean Cochran
Special to PGATOUR.com

Over the past few weeks we have been discussing the phases of the golf swing, how golf fitness exercises can benefit each phase of the swing, and how to implement such exercises into a comprehensive golf fitness program.

GET TO KNOW SEAN COCHRAN

Sean Cochran is one of the most recognized golf fitness instructors in the world today. He travels the PGA TOUR regularly and works with TOUR professionals, most notably Masters and PGA Champion Phil Mickelson.   He has been involved in the production of numerous golf fitness videos and books including Core Golf Fitness. He has authored numerous articles with publication credits in Golf Digest, Sports Illustrated, and Golf Magazine.   In addition to working with Mickelson, Cochran has worked with LPGA Champion Hee Won Han, U.S. Open Champion Corey Pavin, world-renowned golf instructor Rick Smith and short game expert Dave Pelz.   Cochran continues to speak at seminars and clinics around the country on golf fitness. In his free time he enjoys golf and surfing. He resides in Del Mar, Calif.   To learn more about Sean and his golf fitness programs,  click here • Training tips archive,  click here • Off-season workout,  click here • Set-up exercises,  click here • Tightness?  Here's your help

Up to this point we have detailed golf fitness principles and exercises for the set-up and backswing phases of the swing. We know each of these phases requires certain levels of flexibility, balance, postural strength, and power to execute correctly. All of which can be achieved through the implementation of golf fitness exercises in a comprehensive golf swing improvement program.

The next phase of the swing, the transition phase, is no different. It too requires high levels of specific physical parameters to execute properly. But before we introduce golf fitness exercises to benefit the transition phase of the swing, let's look at this phase from a biomechanical perspective so we get a better understanding of what it is.

The completion of the backswing is termed "the transition stage" of the swing. The transition point of the swing is where the body finishes its backwards movement and begins the forward movement of the downswing. The best reference point indicating when the transition stage of the swing begins is when weight shift onto the inside of the right foot is completed (right-handed golfer) and movement back towards the left foot begins.

Research indicates the transition stage of the swing is where additional elastic energy is stored within the body. This is a result of the lower body moving forward as the upper body continues to "coil" backwards. Studies show that at the completion of the transition (top of the backswing) the hips are closed approximately 45 degrees and the shoulders are closed to about 100 degrees. (Fleisig, Biomechanics of Golf)

An understanding of the golf swing from a biomechanical perspective shines light on the physical requirements of this phase. Ultimately the ability of the body to "store additional elastic energy" which "shows up" in the form of clubhead speed requires high levels of rotational flexibility.

High levels of rotational flexibility allow for the "coiling" action in this phase of the swing to occur. We have covered the definition of flexibility in previous articles, and a quick review indicates flexibility is the extensibility of all soft tissues in the body, allowing for the proper range of motion around all joints.

Flexibility training as it pertains to the transition phase of the swing centers upon rotation, ensuring that your body has the flexibility in a rotational pattern to create the "coiling action" in this phase of the swing.

Flexibility exercises to achieve this goal will focus upon the core and upper torso regions of the body. A good golf flexibility exercise to begin this process is what I call Tops. It is a dynamic flexibility exercise focusing upon the core section of the body.

Begin this exercise with the arms straight overhead, fingers clasped together, and feet shoulder width apart. Begin by rotating the hips, torso, and shoulders to your right. Pause for one second at your end range of motion and repeat to the left. Repeat the rotation back and forth for 10-15 repetitions.

I suggest inserting this dynamic flexibility exercise in with your other flexibility exercises of your golf fitness program. For optimal results I suggest performing this exercise 3-4 times per week.