Golf fitness exercises for the power development

text size

Learn more: Sean Cochran fitness page | Sean Cochran archive

The next and final step in our golf fitness program is the implementation of golf fitness exercises for power development. Up until now we have provided a series of golf fitness flexibility exercises to develop mobility and a second set of golf fitness exercises to create stability for the golf swing. As a result, these two phases of our program are complete and we can now add the final phase -- power training.

Kneeling Medicine Ball Side Throw

If you recall the mobility/stability pattern of human movement, it is necessary for certain joints to be mobile and other joints to be stable in order to execute the biomechanics of the golf swing. If the ankle, hip, thoracic spine (upper back), and/or wrist are limited in terms of range of motion, the ability to execute the golf swing may be compromised. Developing mobility within these joints is achieved through the implementation of both flexibility and joint range of motion golf fitness exercises.

In addition, the knee, lumbo/pelvic/hip complex (core), scapular-throacic (shoulder blades), and elbow must be stable in order to execute the golf swing. As stated previously, these joints are not rod-like pieces of iron that do not flex or bend, but rather these joints are stable. Stability within these joints is achieved through the development of strength in the muscles surrounding them.

It is imperative the development of both mobility and stability occur within the body prior to the inclusion of golf fitness exercises for power development. Stability and mobility provide the foundation within the kinetic chain (i.e. body) for the implementation of such exercises requiring high force outputs from the muscular system.

If the golfer implements power training before the development of a foundation of mobility and stability is set, the benefits of such exercises will be drastically diminished and the possibility of injury will increase. As result, I recommend a time frame of 6-8 weeks where you conduct strictly mobility and stability training prior to the introduction of golf fitness exercises for power development.

Just as mobility training develops the required ranges of motion in the golf swing, and stability exercises the strength to maintain a fixed spine angle, power training allows for an enhancement of speed development within the golf swing. Realize even a small increase in speed development within the swing will allow the golfer to hit the golf ball a greater distance with every club in the bag. For this reason, the development of muscular power is very beneficial to all golfers.

Muscular power can be defined as the ability of the body to create the greatest amount of force in a short amount of time. (Vladimir Zatsiorsky, Professor, Department of Exercise and Sports Science, Penn State University) Basically, power is one component of developing speed within the golf swing. The second component is swing mechanics. The greater efficiency at which the mechanics of the golf swing are executed, the greater amount of speed will be generated. Again, it is a great attribute for any golfer to develop the power components of the muscular system because this is one of two facets enhancing speed development in the golf swing.

In order to increase the power outputs of our muscles, it is necessary to implement specialized exercises. These types of exercises, commonly referred to as plyometrics, will enhance the amount of speed generated by your muscles within the golf swing. Plyometric exercises for golf are typically rotary movements simulating power development by the body within the biomechanics of the swing.

The first rotary power exercise we will introduce into our golf fitness program is the Kneeling Medicine Ball Side Throw. A 3-6 lb. medicine ball and concrete wall will be needed to complete this exercise. The benefit of this exercise for the golf swing is this exercise increases rotary speed from the musculature of the body.

To perform this exercise, grasp the medicine in both hands. Kneel in a parallel position 2-3 feet away from a concrete wall. Rotate the torso away from the wall and set the medicine ball next to the hip furthest away from the wall.

Rotate the torso explosively towards the wall, keeping the elbows slightly bent. Release the medicine ball into the wall. Catch the medicine ball on the return from the wall, rotate to the starting position, and repeat the throw of the ball into the wall. Do not pause during the exercise, but rather use the body's stretch reflex and rotational capacities throughout the exercise. Perform 6-8 throws and repeat in the opposite direction.

Remember the importance of developing a foundation of mobility and stability within your body before the introduction of power golf fitness exercises. Be sure to be properly warmed up prior to the performance of your power training exercises, and always be cleared by your physician prior to performing strenuous activity. To learn more about Sean Cochran and his golf fitness programs go to http://www.seancochran.com.