Assessing strength, power for your golf fitness program

text size

Learn more: Sean Cochran fitness page | Sean Cochran archive

Over the past couple of weeks we have begun the process of creating an off-season golf fitness program. The goal of this program is to improve your golf swing for the upcoming season. The first step in the development of an individualized golf fitness program is assessment.

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 Phil Mickelson.
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.
To learn more about Sean and his golf fitness programs, click here

Assessment is the process of gathering data in order to pinpoint the areas both within your golf swing and body that will require attention this off-season. At this point in time you should have a list of areas within your golf game and swing needing practice this off-season.

In addition, last week we assessed your posture with the "mirror test". The goal of this assessment was to pinpoint any dysfunctions within the joints relative to mobility and stability. If you found any of the joints in the body beginning with the ankles and progressing up to your shoulders to be internally or externally rotated, this is an indicator of either muscles that are "tight" or muscles that are "weak" relative to the joint with which they are associated.

For example, during the "mirror test" if you found the hip to be internally rotated this is an indicator of possibly the muscles of the lower back and groin being "tight" as well as the abdominals and hip flexors being "weak". Knowing this information we would then implement flexibility exercises for the groin and lower back as well as strengthening exercises for the hip flexors and abdominals. Listed at the end of this article is the key for the mirror test to provide you insight on specific muscles/areas of the body requiring attention in your off-season golf fitness program.

In addition to assessing your posture, two other areas require assessment before we begin developing your off-season golf fitness program. The first is strength and the second is power. Strength is a necessary component of the golf swing. It is required for the maintenance of a fixed spine angle and a precursor to the development of power.

We will utilize three very simple assessments to test the strength of your lower body, core, and upper body. The information gathered from these assessments will give us a clear picture of what areas within your body may require increased levels of strength for the golf swing.

The first strength assessment we will utilize is for the lower body and is called the Wall Squat. A stopwatch will be required for this assessment. Begin the wall squat by placing your back against a sturdy wall. Slowly inch downward to a position where your feet are approximately 18-20 inches away from the wall, and your knees are bent at 90 degrees. Maintain this position and time yourself. Record the amount of time you can "hold" the correct position of the assessment.

The second strength assessment is for your core and is call the Prone Hold. Again a stopwatch will be required for this assessment. To begin this assessment lay on your stomach with the elbows directly under the shoulders, forearms on the floor, legs extended, and your feet together. Elevate your body into a standard push up position. Do not allow the hips to sag or elevate into the air. Record the amount of time you can "hold" the correct position of the test.

The final strength test for the upper body is the Push Up. Place both hands on the floor shoulder width apart, lay your stomach on the floor, legs straight, and feet together. Press your body upward into a standard push up position. At this position an imaginary line should exist dissecting the shoulders, hips, and ankles. Beginning with the "up" position, perform as many push ups with perfect technique as you can and record your results.

Record your results from these strength assessments, next week we will review the results and provide you with your power assessments. Be sure to review the information on the postural assessment listed below.