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By Sean Cochran
Special to PGATOUR.com

Last week we began the discussion on developing clubhead speed through golf fitness training. This week we will continue our series of golf fitness exercises to help your tee shots through the introduction of stabilization training.

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

If you recall from last week's article we learned that clubhead speed is an integral part of your tee shots, especially those hit with your driver. We also learned how increasing the power outputs of your muscles assists in increasing the clubhead speed of your tee shots.

An important physical component relative to the translation of increased power development of your muscles for the golf swing is stabilization training. We know the creation of clubhead speed is contingent upon both your swing mechanics and body.

The more efficiently you execute the golf swing, the greater an amount of energy will be translated into the club, thus increasing your clubhead speed. In addition, if the muscles of your body are able to generate increased amounts of power within the structure of the golf swing, this will also increase your clubhead speed.

As it relates to increasing the power development of your muscles for the golf swing, it is also important to understand the necessity of this increased power to be contained within the mechanics of the golf swing.

Basically, if your body becomes more powerful and you are unable to utilize this increased energy efficiently within the mechanics of the golf swing, your swing will be compromised. In order to assure this situation does not occur with your golf swing we must increase the stabilization components of the body.

Improving the stabilization components of the body will allow you to efficiently utilize and transfer the increased power outputs of your muscles within the mechanics of the golf swing.

Stabilization can be defined as the ability of your body to efficiently maintain postural positions during functional movement patterns. This allows you to execute the athletic movement of the golf swing effectively.

Stabilization training entails developing increased levels of postural strength as well as efficiency within the nervous system. The improvement within these two physical parameters over time will enhance the stabilization capacities of your body.

As it pertains to the golf swing, it is ideal to utilize stabilization exercises incorporating the muscles used in the golf swing through the movement patterns of the swing. This will create a transfer of training effect from the exercises into the actual golf swing.

Once such exercise I utilize to develop the stabilization capacities of the body for the golf swing is the Rotational Plate Swing. This exercise places your body in the positions of golf and requires a movement pattern similar to the swing.

The set up of this exercise entails grasping a 10-15 lb. medicine ball, dumbbell, or weight plate with your hands, elbows slightly bent, and body in a proper address position.

Begin by slowing rotating your torso and shoulders backwards with a fixed spine angle. Continue to rotate the shoulders until they are perpendicular to the hips. Pause for once second then slowly rotate forward simulating the downswing. Continue rotating forward until the body is set in a proper finish position with your hands above the front shoulder. Return to the starting position of the exercise and repeat for 10-15 repetitions.

Keep in mind that when the muscles of the body become more powerful it is imperative you develop the stabilization capacities of the body. This will allow you to efficiently utilize the power generated by your muscles within the mechanics of the golf swing.