By Sean Cochran, Golf Fitness The goal of a swing
improvement program is advancement in the fundamentals of the golf
swing. Progressive improvement in the fundamentals of the golf
swing will lead to improved ball striking, increased ball speeds,
and the lowering of scores. The physical body is the foundation of
the athletic actions in the golf swing. Execution of a proficient
swing requires certain levels of joint mobility, flexibility,
segmental stability, muscular strength, endurance and power. If the
body is lacking in any of these aforementioned physical parameters,
the ability to execute a proficient golf swing can easily be
impeded. Physical limitations relative to swing improvement can
definitively limit the progress of such programs or short-circuit
it altogether. The reason is simply if the body is physically
unable to perform the athletic actions being worked on in such a
program, improvement will not occur. As a result is it suggested
the amateur player adhere to a golf fitness program steeped in
developing the physical aspects of the golf swing in conjunction
with a swing improvement program. This type of combination can
assist in solidifying consisted gains are made in the fundamentals
of the golf swing. A very important physical aspect of the golf
swing is segmental stability. Segmental stability allows the golfer
to maintain the postural positions and a fixed spine angle through
all phases of the swing. Segmental stability is based upon the
muscular system of the body having the required levels of strength
to retain the postural positions necessitated by the athletic
actions of the swing. Segmental stability within the core is where
many amateurs are deficient. The core is simply a reference to an
anatomical area of the body consisting of all the muscular
structures from just above the knees to slightly below the chest.
Muscle groups included in the core are the abdominals, obliques,
lower back, and glutes. The core is actively involved in creating
the athletic actions associated with the golf swing in addition to
maintaining the required postural positions. Development of
segmental stability within the core can be achieved via golf
fitness exercises increasing the strength parameters of these
structures. Exercises commonly utilized to achieve this goal are
the Physio-Ball Jack Knife, Russian Twist, and Leg Curl. These
exercises overtime can develop the segmental stability capacities
of the core for the golf swing.
Physio-Ball Jack Knife: Squat down
and place your stomach on top of the physio-ball. Roll forward on
the ball by walking your hands out into a push up position.
Continue to roll forward until only the feet remain on top of the
ball. Hold the push up position and pull your knees in towards the
chest. Continue to pull the knees forward as close as possible to
your chest. Hold this position for one second, return to the
starting position of the exercise and repeat for 10-15 repetitions.
Keep your back flat throughout the exercise and think of curling
your knees in the chest.
Physio-Ball Russian Twist: Place
your head and shoulders on top of the ball. Elevate the hips to a
position horizontally in line with the knees and shoulders. Place
the feet shoulder width apart on the floor, extend the arms
straight, and clasp your hands together. Begin rotating to the
left, allowing the ball to roll underneath your shoulders. Allow
the eyes to follow your hands during the rotation. Continue to
rotate to the left to the position at which your left upper arm is
resting on top of the ball. Return to the starting position and
repeat the rotation to your right. Alternate the rotation left and
right for 15-20 repetitions. Focus on creating the rotation with
your core. Do not twist during the arms during the exercise, but
rather rotate. To increase the difficulty of the exercise, grasp a
medicine ball or dumbbell between your hands.
Physio-Ball Leg Curl: Lay on the
floor with the back flat. Place your feet on top of the ball, and
arms extended to the side. Press the hips upward to a position
in-line with the knees and shoulders. Curl the heels inward towards
the glutes by bending the knees. Continue to curl the heels inward
as far as possible. Keep the hips elevated throughout the curling
of the heels. Once the heels have reached your end range of motion,
reverse the movement, returning the heels to the starting position
of the exercise. Repeat the curl in of the heels for 8-15
repetitions. Think about pressing the hips upward to the ceiling
during the curling action of the heels. To learn more about Sean
Cochran and his golf fitness training exercises and golf fitness
programs go to
http://www.seancochran.com