You will improve your swing without picking up a club
My golf fitness program is not exactly what you might think! My golf athletes end up just that, athletes-my goal as your fitness trainer is to be able to send the best athlete possible to your golf coach.
Golf requires a unique blend of mobility, stability, strength and power. A golf fitness program must correct muscle imbalances, work towards a dyamic range of motion, and improve functional movements.
The worlds top golfers are paying close attention and striving for complete physical preparation. Golfers get better as they become more fit and athletic -the game has changed, hop on board.
My 7 components to golf fitness
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Prehab
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Balance
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Flexibility
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Posture
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Core Stability
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Strength
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Power
Read about each below then view the video that follows to get an idea of each.
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Prehab
A proactive approach to maintaining your body so you can continue to play and enjoy golf!
The focus is on building a body to withstand the demands of golf. Unlike 'rehab' which is reactive, prehab protects your body. Prehab is like an insurance policy-small investment with huge returns.
We will protect you from shoulder pain, lower back trouble, hip pain, knee and foot ailments.
Prehab is not a short term fix, but a long term commitment-while others may be losing to injury, you will be getting stronger and stronger!
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Balance
Good balance helps you maintain steady mechanics and stay in control, especially on tricky uneven lies.
Balance is required in all three planes of motion-sagital (front to back), frontal (side to side) and transverse (around a vertical axis). A golfer in balance isn’t tipping forward or backward, or tilting left or right. Balance is what enables you to execute the crucial momentum transfer from your lower body to your upper body during the swing while remaining in precise control.
How is your balance? Stand on one leg, hands on your hips and close your eyes-how long can you remain steady? Top golfers need to be able to hold rock solid for at least 30 seconds.
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Core Stability
The golf swing is one of the most physically stressful movements in all of sport. As the body coils around the spine, muscles in the legs, arms, abdomen, lower back and hips are all called into action. In other words, the key physiological movement in golf is the transfer and coordination of energy from the legs through the core and the arms. All of that hinges on good power and strength in the core, an area that contains 29 separate muscles working together. A strong and stable core means not only good power and control but also you reduce the chance of a bad back taking you out of the game!
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Posture
Just as the action of throwing a baseball makes major-league pitchers do unnatural things with their arms, the action of swinging a golf club can make golfers feel like a contortionist at times. Coordinating the right movements between your neck, back, shoulders and torso isn’t easy, but those who maintain good posture before, during and after the swing have gone a long way toward achieving overall consistency
Ben Hogan once said, “Not only will good posture improve your ability to strike the ball more consistently, it will also improve power, stability and eliminate chronic golfing injuries.”
To envision what good posture means, think of your spine. All those big muscles in your neck, back, shoulders and torso move around the spine to allow you to hit the ball. Poor posture not only can lead to bad golf, but also to frequent injury. As Hogan described it, maintaining good posture throughout the swing prevents unwanted movements and keeps your swing compact and efficient. Watch the best golfers and you’ll see that not only do their swings look the same on every shot, but their posture from address to follow through is just as consistent.
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Flexibility
Your range of motion around one or more joints is crucial in two ways. First, it helps you perform better on the course. Second, it reduces the likelihood of having to skip a round because of a pulled muscle.
The golf swing is inherently about power and resistance. When you swing, your creating resistance with your own muscles against which to relase force. The extent to which youre able to move your different body parts affects everything from overall mechanics to clubhead speed.
The power equation in golf contains three elements-force times flexibility divided by clubhead speed. In other words a golfer who is able to generate more force through a greater range of motion in a shorter amount of time will hit it best. If you can increase your flexibility you can add power to your swing.
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Strength
For the golf swing we really need to focus on two types of strength-stabilizing strength and propulsive strength.
Golfers need to emphasize stabilizing strength, which supports proper alignment, movement patterns, and energy transfer while reducing injuries. In short, the strength element acts as a foundation for all movement (in this case, the golf swing)
After you have adequate stabilizing strength you can build propulsive strength-this is important for power development and overall athleticism. The better overall athlete you become, the better golfer you can be.
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Power
Everybody wants more power-top golf athletes are far more powerful today than ever before. This along with equipment changes have changed the game and have forced some famous courses to change.
Power and Strength are not the same thing-a golfer isn’t looking to build big muscles, instead they need fast powerful muscles. The golf swing isn’t about brute strength; its about the efficient storage and release of elastic energy consistently in your swing plane.
Power is the last phase because it requires all of the other elements to be working –if you have an energy leak somewhere your power will suffer. If you lose posture forget it, if you don’t have the core strength to transfer the power to the club, forget it, it your flexibility suffers and your power will suffer.
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play better golf with golf fitness
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The Get Fit Fore Life Program is for anyone wanting to play better golf! Pro's and amateurs alike will benefit from a personalized golf program . You know you need to stay fit, why not improve your golf at the same time?
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2nd year LPGA Tour player Jenny Shin is off to a hot start in 2012. In the first 3 events she has finished in top 10 each time out and finished 2nd at HSBC Champions.
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"As a professional golfer, I am constantly looking for areas that I can improve on to get better. Realizing the importance of physical fitness and its role in performing on the course, I started training with David and I am excited with the improvements.... We have been working on core stability, mobility, endurance and strength training which has noticeably improved my balance and increased my power. I'm excited to see what I can accomplish as I continue to work with David." Erika-Cactus Tour Player
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Erika showing off her course record at Old Ranch
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Get Fit--Go Play
- Take your game to the next level
- Develop your explosive power
- Create more torque and balance
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Be more consistent
- Learn a dynamic warm-up routine that will immediately yield lower golf scores!
- Play virtually pain free
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Turn back the clock
- Keep your energy level up the entire round
- Fix the faulty mind muscle connections keeping you from moving correctly
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Eric Frazetta-Chico State
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Why can't you move your hips correctly?
Technology has changed our lives-it has diminished our need for most of the glute complex, hamstrings and deep core muscles. Along with this deactivation most of us have very tight (shortened) hip flexor muscles, hamstrings, lats, and calves-basically our entire posterior chain is short and tight and inactive.
To activate these muscles we must isolate them and put them through specific moves with the proper tempo, rep ranges, rest and progression.
Basically we will work on your internal wiring and regain the connection between the brain and these muscles. Once these muscles are 'turned on' it will allow your movement muscles (prime movers) to work much more effeciently without the burden of stabilizing your body. Your range of motion will also increase from the activation alone! Awesome stuff!
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Swing Faults
Most swing faults are caused by poor movement patterns! An effective golf fitness program will work on your functional movement patterns. Take your improved movement patterns to your pro and work on your golf!
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“Over my 10 years in professional athletics as strength and conditioning professional I have found a scientifically based systematic approach to performance training ideal for the professional athlete. The research based OPT model by NASM has been the driving force behind the implementation of this approach in athletics today. I would highly recommend the utilization of NASM’s scientific based approach to performance training for all athletes, conditioning coaches, medical professionals, and fitness practitioners in their pursuit of excellence in sport today”
Sean Cochran, former strength and conditioning coach, San Diego Padres, current strength and conditioning coach on the PGA Tour
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notice her huge improvement below
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