By Sean Cochran, Golf Fitness

Balance is a quality associated with the execution of a proficient golf swing. It is a word often referred to during instruction on the golf swing and “maintaining ones balance” is a key phrase often communicated during the observation of skilled golf swing.

That being said, we are also aware of common swing faults such as a sway in the backswing, a slide in the downswing, or a loss of posture as potentially being connected to poor balance. As a result of all of this information we recognize the importance balance plays in the execution of the golf swing.

To understand how the golfer can improve one’s balance capacities we must first recognize the definition of this component of the golf swing. Balance is the ability of the neuromuscular system (nervous and muscular systems) to maintain the proper alignment, center of gravity, and coordinate the body during movement. (Michael Clark, Integrated Training for the New Millennium, 123)

Throughout the entire golf swing, it is necessary for the golfer to maintain the proper spine angle, create a weight transfer, and coordinate muscular movements. To perform this properly, the golfer must be able to maintain balance of the body as a unit and control the extremities (i.e. arm and legs).

The golfer must also recognize balance within the swing is a responsibility of both the body and the mechanics of your swing. Improvement within your balance capacities of the “physical side of this equation” will allow your body the ability to maintain the anatomical positions, coordinate movement, and create a weight transfer within the golf swing more efficiently and effectively.

The process by which we can improve the golfer’s balance capacities is via specialized exercises which challenge both the nervous and muscular systems. These types of exercises over time improve the efficiency by which the nervous system operates, increases the stabilization capacities of the muscular system, and the proficiency by which these two systems (nervous & muscular) coordinate movement.

The exercise

An example of such an exercise that is very cross specific to the golf swing is Single Leg Address Position Rotations. To perform this golf-specific balance exercise place the body in a proper address position, knees slightly bent, fixed spine angle, and arms crossed over your chest.

Raise the right foot slightly off the floor while maintaining your address position and fixed spine angle. Begin to slowly rotate your shoulders to the right to the point of a complete shoulder turn. Return to the starting position of the exercise and repeat for 10-15 repetitions maintaining balance on the left foot. Repeat the exercise by balancing on the right foot.

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

By Sean Cochran, Golf Fitness Flexibility is a “buzzword” in golf fitness these days and rightfully so. We invariably understand to make a full shoulder turn, initiate the downswing with the lower body, and maintain a balanced finish position muscular flexibility and joint mobility are needed. If the golfer is lacking flexibility, the ability to perform each phase of the swing with the greatest amount of efficiency possible will most likely be impeded, and unfortunately these impedances limit shoulder turns, reduce the opportunity to generate club head speed, and can easily lead to the development of swing faults. Knowing this information, it only makes sense for golfers to implement flexibility training into our golf swing improvement program. Such a program with a minimal amount of time on a consistent basis can go a long way in improving the golf swing. There are a couple of points we need to keep in mind as it pertains to flexibility training for golf. First, we need to know what muscles need to be flexible and which joints require mobility too execute the golf swing and second, what are the best types of flexibility training/exercises for golf. In the most basic of terms the muscles surrounding the ankle, hips, thoracic spine (middle of back between the shoulder blades), and shoulder must be flexible to allow their corresponding joints to move through the required ranges of motion during the execution of the golf swing. Flexibility training for golf requires the utilization of a number of different types of exercise modalities beyond static stretching. Static stretching where we hold a “stretch” for 30 seconds is important and should be included in such a program but we also need to perform dynamic flexibility training focused upon moving joints of the body through ranges of motion and myofascial release exercises to remove the “kinks” out of muscles. This type of program set up addresses all the requirements of flexibility as it pertains to the golf swing. The move To give you an example of a range of motion flexibility exercise beneficial to golf and focusing on hip mobility is Windshield Wipers ( pictured above). To perform this exercise place yourself on the floor, back flat, knees bent at 90 degrees, hands between both knees, feet together, and head resting on the floor. Slowly separate your feet keeping the knees in place and bent at 90 degrees. Create the separation of the feet through rotation at the hip joint. Separate the feet as far as possible apart while keeping the knees and hands in contact with one another. Return to the starting position and repeat for the 10-15 repetitions. To learn more about Sean Cochran and his golf fitness training exercises and programs go to http://www.seancochran.com.

By Sean Cochran, Golf Fitness

Research provided by the American Sports Medicine Institute indicates one out of every two golfers will incur a lower back injury due to golf at some point during their playing careers. Empirical evidence indicates the reasons behind this high incidence of injury to lower back center upon physical limitations and inefficient swing mechanics. Studies suggest the shear forces placed upon the lower back increase exponentially when the biomechanics of the swing are inefficient and require the golfer to create compensations within the phases in the swing. These compensations result in what is termed repetitive movement trauma, and over time this type of trauma can cause injury to the body. Secondly execution of an efficient golf swing where stress is minimized on the body requires certain levels of joint mobility, flexibility and muscular strength. If the body is lacking in any of these aforementioned physical components, the ability to execute a biomechanically efficient swing will most likely be limited. This type of situation will again lead to the development of compensations thus causing the body to be stressed at high levels which again can lead to injury. The processes by which the golfer can assist in the prevention of injury are two-fold. Improving the efficiency by which the golf swing is executed will reduce the amount of stress placed upon the body. This is achieved via proper instruction from a qualified instructor and practice. Secondly, the introduction of exercises to improve one’s levels of joint mobility, flexibility, and muscular strength to develop a physical foundation within the golfer’s body to execute a proficient golf swing. This type of training can eliminate the physical dysfunctions impeding ones golf swing and reduce the potential for injury.

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

By Sean Cochran, Golf Fitness

The golf swing in the most basic of terms is a rotary athletic action where the body rotates around an imaginary axis (i.e. fixed spine angle) during the backswing, downswing, and into the impact position. One of the goals during the execution of this rotary action is the generation of speed. The process by which speed is generated is contingent upon the efficiency by which the mechanics of the swing are executed, equipment, and the body.

Looking at the “physical side” of the rotary speed equation, three physical parameters must be present in order to generate maximum speed. These three physical elements are mobility, segmental stability, and power.

Mobility is the ability of a joint to move through its’ intended range of motion. If limitations exist in terms of one’s joint ranges of motion, the ability to rotate around a fixed spine angle will most likely be limited.

Segmental stability is the capacity of the neuromuscular system to remain unchanged in terms of alignment and positioning during functional movement patterns. Segmental stability is based upon muscular strength and is a key in the ability of the golfer to create an X-Factor.

Power is the ability of the neuromuscular system to generate the greatest amount of force in a short amount of time. The more power which can be developed by the body during the swing results in the opportunity for increases in clubhead speed. So it is a great attribute for any golfer to develop the power components of the body.

In order to increase the power outputs of your muscles, it is necessary to implement specialized exercises. These types of exercises, commonly referred to as plyometrics. These types of exercises enhance the ability of your neuromuscular system to develop power, which in turn, as stated above, will enhance the amount of speed generated in the golf swing.

An ideal golf fitness exercise addressing both the strength and power components of the swing is TRX Rip Trainer Rotations. The execution of this exercise develops both the rotary stability and speed components of the kinetic chain (i.e. body).

To perform Rip Trainer Rotations (see image above) anchor the resistance cord at hip height and grasp the lever bar with both hands shoulder width apart and palms facing down. Step 4-6 feet away from the anchor to create tension. Position the feet slightly wider than shoulder width apart, knees bent, and torso upright. Allow the lever bar to shift to the side of your body when stepping away from the anchor point.

Execute the exercise by forcefully rotating the hips and shoulders in the opposite direction of the anchor position. Continue to rotate the hips and torso until the shoulders are completely rotated in the opposite direction, and your hands are on the opposite side of your body. Return to the starting position and repeat for 10-15 repetitions. Perform the exercise sequence in the opposite direction.

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

Editor’s note: In 2012, Sean Cochran will be writing a Golf Fitness blog in the TOUR Report. This is the second installment

A common question in the field of golf fitness is what constitutes a proper warm up prior to a practice session or round of golf?

Unseen by the general public, the PGA TOUR player implements a pre-round warm-up program consisting of a number of differing exercise modalities to prepare the body to execute an efficient golf swing. Keep in mind the execution of a proficient swing requires coordination of the entire kinetic chain (i.e. body) to sequence each segment of the golf swing correctly. In order for this to occur: the joints of the body must be mobile, the nervous system must be firing at a high rate of efficiency, and the muscles of the body need to be contracting and relaxing efficiently. These physical requirements cannot occur with a few swings of the club and ultimately require what is termed a “functional warm-up” for the entire body.

A functional warm-up is very different than what many individuals believe to be a proper warm up. Often times a warm up is viewed as just a couple of stretches for the “tight” muscles of the body. A functional warm-up may incorporate flexibility exercises, but goes well beyond this idea of just “stretching”. A functional warm-up consists of a series of exercises too; increase the pliability of the muscular system, improve mobility in the joints of the body, amplify firing rates of the nervous system, and increase the contractile properties of the muscular system.

A comprehensive functional warm-up can be accomplished within 5-10 minutes in the clubhouse or at the range. A very effective functional warm-up for the amateur player could include the following exercises:

1.  Bent Knee Side-to-Side Leg Swings 2. Straight Leg Side-to-side Leg Swings 3. Straight Leg Swings Forward Back 4. Windshield Wipes 5. Kneeling Club Rotations 6. Stork Turns 7. Torso Backswings A functional warm-up can go a long way in preventing the possibility of injury, preparing the body to execute of proficient swing, and getting yourself ready for success on the first tee. To learn more about Sean Cochran and his golf fitness training exercises and programs go to http://www.seancochran.com

Editor’s note: In 2012, Sean Cochran will be writing a Golf Fitness blog in the TOUR Report. This is the first installment.

The X-Factor is a reference to the separation between the upper and lower body in the backswing. The separation between these two segments of the body creates what is referred to as an “X-Factor Stretch” which becomes a major source of power in the golf swing.

Unfortunately for many golfers the creation of this separation is difficult, thus creating a “power leak” within the swing. One of the common issues behind difficulties in the development of the X-Factor is physical limitations. The physical dysfunctions often associated with an inability to create separation within the golf swing are limited hip mobility, poor segmental stability of the core and deficiencies in thoracic spine mobility.

The implementation of corrective exercises to remove the aforementioned physical dysfunctions can be very beneficial in the development of one’s X-Factor. An ideal golf fitness exercise to address these issues is Torso Backswings. This golf fitness exercise develops the ability of the golfer to dynamically separate the upper and lower body while maintaining a fixed spine angle.

To perform Torso Backswings stand in your 5-iron golf posture with the arms crossed in front of the torso. Begin rotating the shoulders to the top of your backswing while resisting the turn with the hips. Continue to the rotate the shoulders as far as possible without a change in your posture. Pause for one second, return to the starting position of the exercise and repeat for 10-15 repetitions.

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