Golf fitness exercises to improve your game

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Golf fitness exercises in the form of flexibility, mobility, balance, strength, and power training are extremely important in the development of a body to support the requirements of the golf swing. The concept of the "body-swing" connection, where certain physical parameters require development in order to execute a biomechanically efficient swing, is prevalent at the professional level of golf.

Multi-dimensional lunge

Unfortunately, at the amateur level of golf, many of the principles, guidelines, and programs utilized to develop the body around the golf swing get "watered down" and become less beneficial to the end user. As a result, the focus of this series of articles moving into the off-season portion of the year for many golfers is going to focus on the presentation of a series of guidelines, principles, and exercises to develop the physical parameters of the body around the golf swing.

The process of developing the "body-swing" connection begins with understanding what is required of the body in order to execute a biomechenically efficient golf swing. Fundamentals levels of flexibility, mobility, stability, strength, and power are required of the body in the execution of the golf swing. If the golfer is lacking in any one or a number of the aforementioned physical parameters, execution of an efficient golf swing will not occur. The result will be the development of compensations within the swing in an attempt to overcome these physical deficiencies.

To determine if a golfer has the fundamental levels of the above stated physical parameters for the swing, we can turn our attention to the mobility/stability principle of human movement. The mobility/stability pattern of human movement principle states the body, in order to create efficient movement or athletic actions, must operate in an alternating pattern of mobile joints and stable body segments. If this pattern of mobile joints and stable body segments is altered, dysfunction in movement patterns or athletic actions will occur.

A joint-by-joint view of the body indicates the following: Ankle -- mobile, knee -- stable, hip -- mobile, sacral/lumbar/pelvic complex -- stable, thoracic spine -- mobile, scapular/thoracic spine -- stable, gleno-humeral joint -- mobile, elbow -- stable, wrist -- mobile as it pertains to the mobility/stability pattern of human movement.

Relative to the golf swing, the mobility/stability pattern of human movement allows for the creation and transfer of energy through the kinetic chain from the "feet to fingertips" into the golf club. If the mobility/stability pattern is dysfunctional relative to the golf swing, the development of speed, transfer of this speed to the golf ball, and execution of the golf swing will be hampered. All of which lead to the development of compensations within the golf swing.

The mobility/stability pattern of human movement tells us what muscles/joints need to be flexible for the golf swing, which muscles require strength to execute the swing, and where in the body we can generate power. This principle also provides us the guidelines by which a golf fitness program is created. The goal of any golf fitness program will be to develop the mobility/stability pattern of human movement to allow the golf swing to be performed efficiently by the golfer.

The first step in developing a golf fitness program is a series of physical screens. Last week we began this process with the Overhead Squat assessment. Review of this assessment will indicate the movement was functional and resulted in a passing score if the following occurred: 1) the torso is upright and not leaning forward, 2) the arms are completely straight and dissecting the center line of the body, 3) the upper leg is below parallel relative to the floor, 4) the knees are directly over the feet and not pressing outward or inward, 5) the feet are pointing forward and not flared outward, and 6) the heels are firmly on the floor.

If any of the above requirements were not met during the execution of the overhead squat assessment, this is an indicator of dysfunction within the mobility/stability pattern of human movement. A basic key in regards to the dysfunction within the body relative overhead squat assessment is as follows:

1) If the torso did not remain upright during the squat this indicates the core stability is lacking.

2) A bending or movement forward of the arms suggests a lack of mobility in either the shoulders or thoracic spine (upper back).

3) An inability to squat to a position where the upper leg is parallel to the floor points to a lack of mobility in the hips and/or ankles.

4) If the knees do not track directly over the feet during the squat, stability within the knee joint be lacking and limited mobility in the hips and/or ankles exists.

5) Movement of the feet or elevation of the ankles during the assessment indicates a lack of mobility in the ankle joints.

Once you have reviewed the results from the overhead squat assessment, we will move onto our second assessment, the multi-directional lunge. The multi-directional lunge assesses how the body operates as a unit to create movement. In order to complete the multi-directional lunge assessment successfully, certain levels of mobility and stability are required from the body.

Begin this assessment by placing pieces of tape in the fashion of a large clock face on the floor. Set a piece of tape at the 12, 3, 6, and 9 o'clock positions of the clock face and stand in the middle. Place the hands on your hips, feet together, torso upright, and eyes looking forward.

Proceed to step forward to the 12 o'clock position with the right leg into a lunge position. Pause for one second at the bottom position of the lunge, return to the center point of the clock and repeat the lunge to the 12 o'clock position with the left leg.

Once complete step laterally with the right leg towards the 3 o'clock position and perform a side lunge to the right. Pause for one second, return to the center point of the clock, and repeat a side lunge to the 9 o'clock position with the left leg.

Complete the assessment by stepping backwards into a lunge position with the right leg towards the 6 o'clock position of the clock. Pause for one second at the bottom position of the lunge. Return to the center position of the clock and repeat the backwards lunge with the left leg.

Grade the level of difficulty of the assessment on a scale of 1 to 10 (10 being the most difficult). In addition record any difficulties in the completion of a lunge with either leg to any of the clock positions.

A score of 1-3 is excellent, 3-5 average, 5 or above less than average.

Any differentiation between completion of the assessment by the left and right leg is an indicator of unilateral dysfunction in the kinetic chain (i.e. body). Record the results of this assessment to review once we begin the process of implementing exercises. Keep in mind the important of the body-swing connection relative to the development of an efficient golf swing as we continue the development of a golf fitness program. To learn more about Sean Cochran and his golf fitness training exercises and golf fitness programs go to http://www.seancochran.com.