Off-season golf fitness flexibility, mobility training

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This past week we concluded this assessment portion of your off-season golf fitness program. Up to this point we have completed a series of physical assessments to determine your individual levels of flexibility, mobility, stability, and strength relative to the golf swing.

Standing Calf Stretch

Bent Knee Side-to-Side Leg Swings

At this point we now will take this information and begin to develop an individualized golf fitness program for the improvement of your golf game. This process will begin with the development of a flexibility and mobility program. Prior to the delineation of the exercises to incorporate in this section of your program, take a moment and review the results from the postural assessment (i.e. mirror test). The information from this assessment will allow you to key in on the areas of the body requiring flexibility and mobility exercises for an improved golf swing.

Again, keep in mind every individual has different physical needs and requirements that must be met in their golf fitness program. As a result, it is ideal to utilize exercises and modalities to address these specific requirements. That being said, it is suggested to incorporate exercises within this section of the program to address the specific joints and muscles that are "tight" and lack mobility.

To begin the flexibility and mobility section of your off-season training program, the first joint we will address is the ankle. If dysfunction existed within the ankle in the form of internal or external rotation, this is a good indicator that exercises to improve the mobility of this joint as well as the extensibility of surrounding muscles are required.

To begin addressing possible flexibility issues within the ankle joint, we will address the calf musculature with the Standing Calf Stretch. This exercise focuses upon stretching the musculature of the calf, creating extensibility in this muscle for improved range of motion in the ankle joint.

Begin this exercise by standing upright with the left leg forward, both feet firmly on the floor, right foot point slightly outward, hands on hips, and torso upright. To perform the exercise, press the torso forward by slightly bending the left knee. Continue to press forward until a stretch is felt in the right hip flexor. Simultaneously raise the right arm overhead, bend sideways to the left until a stretch is felt on the right side the torso. Hold this position for 30 seconds and repeat with the right leg forward. Remember to keep both heels on the floor throughout the entire exercise, and to increase the benefits of the exercise press your hands into a wall during the exercise.

The second exercise we will introduce is the Bent Knee Side-to-Side Leg Swings. The goal of this exercise is to improve the mobility in the ankles and hips. Begin this exercise by standing 6-10 inches away from a wall, post or cable column with the feet shoulder width apart, toes pointed directly at the wall, legs straight, hips facing the wall, and hands planted firmly on the wall at shoulder height. Lift the right leg off the floor, placing the knee in-line with the right hip. Begin rotating the right leg in a swinging motion in front of the body. Keep the knee elevated at hip height and swing the leg left and right as far as possible while keeping the left heel firmly planted on the floor. Perform 10-15 swings of the right leg and switch to the left. Remember to keep the heel on the floor throughout the entire exercise.

Next week we will introduce mobility and flexibility training for the hips. In addition to the commencement of the flexibility and mobility section of your off-season golf fitness program, please review the information on the strength assessments from last week listed below.

Golf Fitness Strength Assessment

Wall Squat: Over 2 minutes excellent, 90 seconds good, 60 seconds fair, less than 60 seconds poor

Prone Hold: 90 seconds excellent, 60-90 seconds good, 45-60 seconds average, less than 45 seconds poor

Push Up: Over 25 excellent, 20-25 good, 15-20 average, less than 15 poor