Golf Fitness 101 – The Basics

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Author:  Paul Laudermilch

Like any athletic activity peak performance is not just superior technique, but having a body that does what you need it to do. Toning, stretching, warming-up, and easy weight training all help improve scores on the course. For years golfers would (and still do!) spend hundreds and even thousands of dollars on new clubs, shoes and gadgets to improve performance. Most of the time these flashy tools end up being replaced with the latest and greatest the following year. The most… I repeat most overlooked solution to improving your game is golf conditioning. Period.

I will cover a few areas of concern and give you a few basic tips on how you can slice a few strokes off your game and stay injury free.

STRETCHING

Ah… the art of flexibility. If you asked 100 golfers at your local clubhouse to touch their toes, I bet you a round that 90 out of 100 can’t even come close. Being flexible is a lot more than touching your toes. Having the optimal range of motion (ROM) in each joint can save you a ton on doctor bills and improve you drive distance, as well as, your short game.

Muscles that tend to be tight and short on most golfers include; the hip flexors, hamstrings, calves,

lats, and internal/external hip rotators.

Putting requires relaxed concentration, driving mandates strength and limber joints. Start by rotating all the ‘golf’ joints — hands and fingers, wrists, elbows, shoulders, hips, knees and ankles. Then loosen up that all important neck and spine by rotating the head gently counter then clockwise.

Start slowly, stretch less than the maximum possible. Hold each stretch for several seconds, and then repeat until you work smoothly out to the maximum extension. It is recommended that you hold each stretch for 20 seconds.

Standing straight, stretch the arms straight up, rotate the forearms, then wrists, then flex the finger joints. Follow by rotating the entire arm, first one then the other then both together. Reverse directions and repeat.

With elbows bent and hands clasped above the head, use the right hand to pull the body right, followed by the left hand to pull the body left. That stretches those major muscles called the latissimus dorsi. (The long ones running from the shoulder blades down to the waist.)

Separate the feet to about shoulder width and bend side to side, front to back. Remember to keep pressure off the lower back, by keeping the angles shallow until you’ve achieved athletic fitness.

Keep all angles and extensions age appropriate and never stretch into pain!

WARM-UP

Warm up? I don’t need no stinkin’ warm-up!

Does that sound like a stubborn teammate of yours? A proper warm-up helps lubricate your joints and raise your internal body temperature. While current research will tell you that warming up can lead to decreased power, I bet you would sacrifice 3 yards on your drive to cut your chance of injury and soreness in half.

Here is a quick and easy warm-up you can do next time you are out on the course.

Start by walking around in a circle of about twenty feet in diameter, building up to the distance around a city block. To elevate muscle temperature, start with simple aerobics. A short jog on a gentle surface, or even a few minutes running in place. Keep in mind, you’re not doing weight loss exercises, just getting lots of blood flow to the muscles and raising the heart rate slightly.

Take a few light swings and emphasize the ‘rotational’ part of the swing.

LOW IMPACT EXERCISES

When designing a custom strength and conditioning program, it is important that you over all the bases and focus on strengthening your weak and long muscles. This is where you should consult

a quality conditioning program or certified strength and conditioning specialist.

In the meantime, here are several basic exercises you can do to get you started.

Hip Internal Rotation

Sit on a chair with your knees pointed straight in front of you. Rotate your ankles outward keeping your knees and thighs pointed straight ahead.

Hip External Rotation

Same position. Now, cross the left ankle in front of the right and, keeping the thighs and knees pointed straight, hold for one second. Repeat, reversing ankles.

Hip Abduction

On your left side bend the left knee slightly and straighten your right. Raise your right leg straight up, keeping it in the plane of your body. Hold for one second and count to two as you lower the leg. Repeat on the other side. In a few weeks, try adding a one- to two-pound ankle weight.

Hamstring

Extend your left leg, knee straight on a low bench. Keep your back straight and chin up as you slowly reach toward the toes. Hold for two seconds, then repeat on your right leg.

Lower Back

Sit with head erect, shoulders squared on a low bench. Slowly turn to your left, to slightly less than maximum. Reach hands around as if reaching for a seat back. Remember to keep your feet nearly flat on the floor. Hold for two seconds, then repeat on right side.

Forearms

Extending your left arm straight out, palm face-up, use your right hand to pull back the fingers of your left hand. Then turn your palm down and again use your right hand to gently pull back the fingers of your left. Hold each position for 10 to 20, then repeat, switching arms.
Start slowly and increase repetitions, adding weights to wrists and ankles as you gain strength.

In conclusion, following a safe and effective golf fitness program is a MUST for any golfer. Not only will you see your game drastically improve week to week, but you will enjoy the benefits of regular exercise and quite possibly extend your playing days well into your 80’s and 90’s.

Enjoy!

Paul Laudermilch, MS, CSCS, PES, CPT

(Article Source: http://www.articlealley.com/article_154456_32.html)

Posted by Guest Blogger on Friday, September 25, 2009 at 11:12 am   | ( 8 views )