Golf Performance Goals

The Golf Performance Programs are set up along two main goal paths: (1) strength and power and (2) endurance. And since flexibility is so important, stretching exercises also are included: they are a foundation for all the programs. Read through the following sections and choose which path is more important to you. Then take the tests found in the Fitness Analyzer. Your test scores will direct you toward the correct path according to your areas of greatest need. Flexibility for Golf Flexibility is vital to the game of golf. The prestretch prepares the body for the stress of the game and aids in preventing injuries. The poststretch enhances the golfer’s range of motion for a fuller, more efficient shoulder turn. The static stretching techniques, which this guide emphasizes, quickly produce dramatic improvements in the range of motion for the player. However, by using partner techniques you can move further into the stretch position, producing still greater range of motion. One other method favored for maximum gains in flexibility is the proprioceptive neuromuscular facilitation (PNF) method (see chapter 6). While this technique increases benefits to golfers, it also increases the risk of injury, so work slowly when you use the PNF method. Strength and Power for Golf Machines and free weights are great aids for increasing strength safely and effectively. The keys to safety are having proper form and using the appropriate speed for each exercise. Studies show that free weights are more versatile and convenient, while machines are less risky since the weight is balanced. So use both types of weights, if they’re available, to add variety to the workout and prevent boredom. To maximize your effectiveness in the golf swing, you must use the entire body. Because of this fact, each muscle group of the body must be trained equally. An efficient golf swing creates less stress on the back and, therefore, less risk of the injuries associated with the golf swing. Overactivity in one particular region or part of the body, in contrast, can increase the risk of injury because there are increased demands or stresses on the region, cause inconsistency because an awkward and unbalanced swing will not be the same twice, and make likely an improper and inefficient swing, which wastes time and energy. Endurance for Golf Golf is good exercise if you walk and carry your golf bag. To avoid shoulder stress when you carry the bag, however, it is wise to use a double strap on the bag to balance the clubs. This allows the weight of the clubs to be balanced, and it helps eliminate additional lowerback strain.
It is not good for players to ride in a cart. Sitting and compressing the spine between shots adds to lower-back irritation. It is better to walk to keep the muscles warm and supple during the round. If necessary you can use a pull cart for the clubs. Although golf is not an aerobic exercise, it does burn more than 200 calories per hour. If you walk and carry your clubs for 18 holes, over the four to five hours you will be using 800-plus calories. A golf course adds up to impressive mileage. For example, a course that is 6,100 yards adds up to more than three miles. Encourage yourself to walk in order to boost your fitness level while playing the game you love! Cardiovascular training gives you the edge to play 18 consistent holes. Many players experience a decline in endurance at hole 13. Training a minimum of two days weekly using an interval format will boost your game and energy level. Use as many different types of cardiovascular training as possible to prevent boredom and challenge the body. Unless you’re accustomed to regular running or jogging, don’t start this kind of aggressive training because it can stress the hips, knees, and back. If you are interested in starting a jogging program, take it slowly and seek out the advice of a professional to make sure you stay healthy and injury-free. Keeping these areas healthy and strong is important to your game. The elliptical trainer, treadmill, Stairclimber, recumbent bike, step training, ski machine, and rowing machine are just a few good examples to choose from. Program the recommended duration according to the fitness level you have, using the interval format. Monitor yourself or have a coach or friend help monitor you frequently to ensure there is not a drop below 65 percent of the maximum heart rate. Watch closely during the anaerobic portion to ensure the heart rate does not exceed 100 percent of maximum for more than 90 seconds!