Golf fitness exercises to improve your performance

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Golf fitness exercises implemented into a pre-round warm-up can greatly benefit your performance on the course. It is common on the PGA TOUR for professional golfers to perform a series of warm-up exercises prior to heading to the range, as should be the case for the amateur golfer, too. The goal of a pre-round warm-up is the physical, mental and mechanical preparation of the golfer for the upcoming round.

Single leg rotations

One step in this process is the physical preparation of the body to execute the biomechanics of the golf swing. This goal is accomplished through a series of golf fitness exercises geared towards elongating, activating, and integrating the neuromuscular system in relation to the athletic requirements of the golf swing. The end result will be a body that is prepared to execute the finite neuromuscular actions needed to efficiently perform the mechanics of the golf swing.

As stated above, preparation of the body within a pre-round warm up is a three-step process. Step No. 1 is the elongation of the muscles associated with the golf swing. Typically muscles that are active in the golf swing are tight, which causes limited ranges of motion. If the muscles associated with the golf swing are tight and causing restrictions in movement, the ability to execute the golf swing will be compensated. The implementation of golf fitness exercises that are commonly referred to as static stretching can benefit the golfer in the lengthening of muscles that are tight.

Once the process of elongating muscles associated with the golf swing is complete, the second step in the warm-up process -- the activation of the nervous system -- begins. The golf swing is one of the most intricate athletic actions to perform in sport. As a result, the nervous system of the body must be firing at a high rate to activate the muscular system in the correct sequence to execute the biomechanics of the swing. As a result, activation of the nervous system during a pre-round warm-up is essential for effective play on the course.

A specific type of golf fitness exercises, commonly referred to as neuromuscular efficiency modalities, are extremely effective in activating the nervous system and preparing the body for the intricate athletic actions required within the golf swing. This week we will begin the introduction of a series of golf fitness exercises to assist in the activation of the nervous system for the golf swing.

Keep in mind that, prior to the inclusion of golf fitness exercises to activate the nervous system in pre-round warm-up, you should complete a series of static stretches to elongate the muscles associated with the swing. Once complete with the static stretching segment of the pre-round warm-up, the next suggested exercise to implement into your pre-round warm-up program is Address Position Single Leg Rotations. This is an ideal pre-round warm-up exercise to activate the nervous system, engage the core in a rotary movement pattern, and integrate the entire neuromuscular system in a cross-specific movement pattern of the golf swing.

To begin this exercise, place the body in a proper address position, with knees slightly bent, a fixed spine angle and arms crossed over your chest. Raise the left foot slightly off the floor while maintaining your address position and fixed spine angle. Begin to slowly rotate your shoulders to the left to the point of a complete shoulder turn.

Return to the starting position of the exercise and repeat for 10-15 repetitions while maintaining balance on the right foot. Repeat the exercise by balancing on the left foot. Attempt to maintain a fixed spine angle throughout the exercise, rotating around this imaginary axis.

Keep in mind the importance of a pre-round warm-up and the benefits golf fitness exercises can provide prior to your round of golf. Remember to begin a warm-up program with static stretching and then progress to activation of the nervous system. A systematic step-by-step approach to preparation of the body is best to accomplish the requirements of a pre-round warm-up for your round of golf.

To learn more about Sean Cochran and his golf fitness programs go to http://www.seancochran.com.