Question: Sean, Since you work closely with Phil Mickelson and I’m sure you’re familiar with other golf professionals. I was wondering how much stretching do they do before a tournament round? Do they stretch intensely before they go to the range or do they go to the range then the first tee? Thanks, Dave Perry Answer: Dave, Thanks for the great question and I am fully aware the general public often does not see the preparation that goes into playing professional golf. For example, just yesterday I was out at the course and Tom Pernice Jr. spent an hour before his round on the putting green alone. I will say the preparation process for every player is slightly different. In general they do follow a few guidelines. Typically a player will spend time on the putting green, driving range, and in the short game practice area before every round. Which area of the game do they work on first? It all depends upon the player and what they feel requires the most attention, but all aspects of the game will be practiced before a round. Even more “behind the scenes” is what players do before they arrive at the practice areas. Almost every player I know before they hit the practice area participates in a warm-up/flexibility program. This program usually consists of a series of stretches and warm-up drills to “get the body ready” to swing the golf club. The amount of time spent on such a program is anywhere between 10-30 minutes. It all depends on the player. Once this is completed the player is off the practice area. Thanks again for the great question. Question: Sean, I strained the right side-lower back. I previously had a bone bruise on my right knee, along with some patellar tendonitis. I have been rehabbing for about 3 months with a physical therapist. What rehab ideas do you have for the lower back? Thanks, William Answer: William, My first recommendation for any lower back problem is get it checked out by a physician. You just never know with the lower back and an injury. I always like to be on the safe side rather than the sorry side when it comes to lower back injuries. The lower back is obviously one of the most oft-injured areas of the body inside and outside of golf. As a result, keeping the lower back healthy and you on the golf course requires what I like to call injury preventative training. The goal of these exercises is simply to keep your lower back flexible, loose, and strong. Allowing you to do whatever you desire: Be it playing golf or taking a stroll. Lower back injury preventative programs such as the program I have available at Bioforcegolf.com are comprised of a series of flexibility, range of motion, strength, and endurance exercises. They keep the muscles comprising the lower back flexible and strong. The combination of these exercises as a group help keep your lower back healthy. In your particular case William, I would suggest getting the correct treatment prescription from a qualified physician. Participate in the suggested rehabilitation program, and once you are cleared for activity, implement a lower back injury preventative program into your routine such as the ones I use with the pros. Question: Hello Sean, I need some specific exercise programs for a 13-year-old, elite junior player (played golf at the highest level for the last 4 years). Our teacher recommends no weights above shoulder and flat chest. Please advise. Thank you, Adil Answer: Adil, Thank you for the question and what I am reading within in your question is a lot conventional wisdom. Conventional wisdom statements are phrases said over and over again that over time are thought to be fact. No research behind them, but since they are heard so often they are thought to be true. For example, “no weights above shoulder and flat chest” could easily be classified as a conventional wisdom statement. I have not come across any research in my over 10 years of work in professional athletics indicating exercises above the shoulders are bad for golf (I also know a few pros who use overhead training in their programs). Additionally, “weights” is often a very miss-used word. All too often when someone mentions the word “weights” it is thought of as a reference to dumbbells, barbells, or weight equipment found in a health club. In its truest form “weights” is a classification of resistance training. The goal of resistance training is the utilization of modalities (dumbbells and barbells can be a part of this process) to improve the physical capabilities of the athlete. The end goal is an improved performance in the athlete’s chosen sport. Speaking specifically about your son, we are looking to improve his physical capabilities as it relates to the sport of golf. We want to improve him physically so he can play better golf. This process is achieved through the utilization of a sports-specific training program for golf (I might recommend taking a look at my One-up Advanced Golf Fitness System) to develop the physical components of the body for the golf swing. Such a program encompasses flexibility, balance, strength, and power exercises to develop his body around the golf swing, allowing him to play better golf. Will such a program incorporate weights (i.e. dumbbells & barbells)? Maybe, maybe not, it all depends on the physical age of your son rather than his chronological age. I have worked with many junior golfers and athletes over they years. I have found the introduction of weights (i.e. dumbbells, barbells) into a sports-specific training program all depends on the physical development of the body. I have trained 13-year-old athletes who are ready for weight training and others who need a little training time under their belts beforehand. I would suggest getting your hands on a sports-specific training program first. Implement this program into your son’s training and take it from there. Question: Sean, There are times when I get to the range 30 minutes before my round and I’m not sure if I should hit balls or spend the time stretching, what are your suggestions? Thanks, Jack Answer: Jack, A great question and I always suggest following the model the best golfers in the world use. On TOUR the players spend some time on each part of their game before heading to the first tee. They spend a set amount of time on the practice green, at the driving range, and on the short game. I would suggest you do the same. I am not going to recommend you spend 30 minutes stretching before your round that is just too much time. What I would suggest is spend 5-10 minutes stretching (you can find a good program on my website for this) and then proceed to split up the rest of your half hour in between short game, putting, and the driving range. This will provide you a comprehensive warm-up for your round, give you an idea of what type of shot you are hitting, and what to do on the first tee. Question: Sean, I really enjoy reading your articles on PGATOUR.com and your website, thanks for all the great tips, and I am really getting a lot of use out your golf fitness programs. I do have one question for you. On many occasions I am short on time because of work, family commitments, etc. The current golf fitness program of yours I am using, which is doing wonders for my game, takes me about 25-30 minutes to complete. Certain days I may have only 10-15 minutes to get in my workout. What do you suggest I do on these days? I want to keep on track with the programs because of the improvements I am seeing, but I not quite sure what to do when I am tight on time?” Thanks a million, Bryce Answer: Bryce, I am glad to hear the benefits you are receiving from your golf fitness programs. To answer your question it is simply a process of cutting back on the number of exercises in your program. We know there are certain physical parameters within in the body requiring development for the golf swing. These are flexibility, balance, strength, endurance, and power. In your current golf fitness program you have a number of exercises in each of these categories to develop your body around the golf swing. When you are short on time simply eliminate a couple of exercises from each of the categories. At the very minimum let’s get in two flexibility exercises, one balance, strength, and power exercise during your workouts. This will keep you going in the right direction even when you are short on time. And then on the days you do have 25 minutes of time, you can do your full golf fitness program. |
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