25 February 2010
Tips For Teeing Off In Top Shape!
Posted by Meryl Wheeler under: Golf .
Staying physically and mentally fit while waiting for golf season can be tough, especially if the off season is a long, cold snowy one! However, waiting for the sun to shine and the snow to melt before you think about pulling the clubs out of the closet can put you at risk for injury early on in the season. So why not use the winter months to commit to a golf specific conditioning program and make that transition to Spring easier on the body.
The golf swing places an enormous amount of stress on your body, especially in the back area where the effort and power is combined with movements such as flexion, rotation and extension. If these muscles are in poor physical condition, injuries are likely to occur. Incorporating a golf specific fitness program including cardiovascular , flexibility and strength training components, three times a week can reduce the risk of injury and ideally improve your golf performance!
Decreasing injury isn't the only benefit to increasing your physical fitness in the off season. Let's look at why strength training golf specific muscles is key. The power to initiate your swing comes from your leg muscles. The ability to transfer that power to your torso is the function of strong and stable core muscles (back & abdominals). For club head control and accuracy upper extremity strength comes into play (rotator cuff, scapular stabilizers, biceps, triceps).
Flexibility & Mobility training is a very important component to improving your golf swing and decreasing the risk of injury. A flexibility program should focus on overall body mobility and stretching. Specific areas to target include the hips, hamstrings, upper and lower back, and shoulders. Core stabilization exercises incorporating fit-balls, yoga, or pilates should also be included. Stretching exercises should follow a warm up, and be included in the cool down phase of your conditioning program.
Finally in order to have the stamina to complete 18 holes you must include cardiovascular conditioning into your golf specific fitness program. Pick an exercise you will enjoy doing - walking, treadmill, squash, biking, etc. Committing to a cardio conditioning program will ward off early fatigue on the back nine and help keep you focused the entire game.
So while you wait for the snow to melt and the sun to shine, incorporate all three of these fitness principles into your golf specific fitness program and reap the benefits of being injury free and motivated when the season begins!
Tips for Winter Conditioning:
* Before you start a conditioning program, assess your current level of fitness. Consult with your family Doctor, or seek advice from a qualified health professional.
* Book a golf performance assessment to find out your physical limitations.
* Make a commitment to begin or maintain a golf specific conditioning program to correct your physical limitations. Write down your goals.
* Take advantage of indoor golf facilities to practice your skills.
* Use the winter months to refine your swing. Seek training from a golf Professional.
* Include practice swings into your weekly conditioning program
* Drive for show, putt for dough. Use the off-season to become a great putter indoors. Work on your stroke, accuracy, and speed.
* Improve your mental game. Visualize your swing.
* Don't let minor injuries become major injuries. Pain is a warning system to alert you to developing problems. Get help from your local health professional
(Doctor, Athletic Therapist, Physiotherapist)
Looking to find the best deal on golf fitness, then visit www.popfitness.ca to find the best advice on golf specific fitness for you.
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