I have a client who plays golf. I am interested in exercises that would improve his golf game.
Thank you for your question. I hope you are enjoying working with your golfing client. When you look at the actions of golf, you see it is a very dynamic movement that requires high levels of sensorimotor integration and muscle fiber recruitment. To best provide training for these movements, you must look at what forces the body must eccentrically control (slow down). Almost all injuries occur in the transverse plane (rotation) during the eccentric phase of contraction. So it is important to provide conditioning in all three plane of movement: sagittal (forward/backward), frontal (side-to-side), and transverse (rotation).
Where do you start?
Assess your client’s core strength and balance in all planes of motion. This can be a simple movement task such as lunges, bodyweight squats with arms overhead, any single leg standing exercises, ect. Once you have identified movement weaknesses and balance deficiencies, focus your exercise progressions on improving your client’s dynamic (multi planar) core strength. The core is the entire lumbo-pelvic-hip complex and the spine. By improving strength and endurance in this area you will improve your client’s golf game and reduce injury.
How do you progress?
Ask yourself these five questions when designing a workout program.
- Are the exercises safe?
- Are the exercises fun?
- Do they train in a multi-planar environment?
- Do the exercises provide a challenge to their balance?
- Is the program activity specific?
To progress you exercises, consider the following training continuum:
- Low Force→High Force
- Correct Demonstration→Increased External Resistance
Avoid Pattern Overload
Rarely do golfer swing from the right and left sides. Repetitive movement patterns in one direction can develop pattern overload of the tissues that produce and reduce those forces. By conditioning your client in the reverse pattern, and conditioning movements – not muscles, you can avoid pattern overload and reduce injury while improving your client’s golf game.
Check This Out
PTontheNet web site provides great information. The following suggestion will help you design the best program for your client:
- Drawing-In position (Exercise Library)
- Self Myofascial Release Techniques – A. Russell
- Conditioning Golfers: How To Resolve Common Swing Faults – P. Chek
- Improving Your Golf Game – P. Haslam
- Pattern Overload I & II – P. Chek
- Low Back Pain: A Functional Perspective – M. Clark
- Integrated Training For The New Millennium, NSAM Publishing, 2000.