Archive for the ‘Golf’ Category
Healthy Hamstrings Will Improve Your Golf Game!
February 25th, 2010 | 
Author: The game of golf can be like a meditative experience. The vast blue sky and uninterrupted greens and trees encourage a oneness with nature. And then there is the hushed silence and concentration required as the player executes their swing from start to finish. Unfortunately, one barrier to the strong and smooth follow-through of that swing is tight hamstrings. Just as in seated meditation, tight hamstrings will break one’s concentration!
Yoga exercises that stretch and strengthen muscles specifically improve the health of the shoulder, leg, core and arms. For now, let’s focus on the role of the hamstrings as applied to golf, particularly on hamstring flexibility.
Hamstrings
The primary work of the three muscles that comprise the hamstrings is to flex (bend) the knee, and extend the hip joint. The hamstrings, located in the back of the thigh, are also involved in internal as well as external rotation of the leg. Flexibility in the hamstrings will provide you improved range of motion in the hips. Therefore tightness in this area will limit your range of motion while executing all three phases of the golf swing: back, forward and follow-through.
Westerners spend an inordinate amount of our time sitting. As we eat meals, in school from first grade throughout school, driving or riding in cars, and most likely at work time-our primary posture is seated. Consequently our hamstrings are shortened and inactive in chairs. Try this: loop a rubber band around your thumb and first fingers. Picture the rubber band as your hamstrings. When those fingers are bent (like our knees), the rubber band is lax and limp. When you straighten the fingers, the rubberband is stretched, a position our hamstrings do not typically experience.
The upper hamstrings are attached to the bottom of our pelvic bones, aptly referred to as our “sits” bones. As mentioned earlier, short, inflexible hamstrings can also lead to hip pain, and through a chain reaction in our bodies, contribute to lower back pain, another common issue for golfers (well, almost everyone!). The strong and flexible action of your hips and lower back are an essential ingredient for integrated action of the golf swing. Keying in on hamstring flexibility will improve that action.
Achieving Hamstring Flexibility
Steady practice of simple hamstring stretches to increase flexibility is a must for most golfers. It is always preferred to stretch every day, for 5-10 minutes, than to expect results as a “weekend warrior”.
Reclined leg stretches are a tried and true method of opening the hamstrings as well as increasing strength and flexibility of the hips. A yoga strap, or even a men’s necktie can be used to increase the sensation of stretch.
The famous downward facing dog pose can be practiced with hands on the floor or the wall. Down dog stretches the hamstrings and also provides a wonderful release in the spine. You can use a beginners yoga DVD to learn simple poses like this to increase your flexibility. Self massage will also provide a release of lingering tightness in the back or hamstrings.
Increase your hamstring flexibility for a multitude of benefits on the golf course!
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How to Play Better Golf
For a beginner learning to play golf, or even for a seasoned campaigner, golf tips and advice only how to improve the game is indispensable. This is crucial for problematic hard to kick habits or a glitch that always seems to nag. Listed are a few key golf tips designed for the avids of golf at all levels; performance is guaranteed especially when these are remembered and implemented:
a) The most important element of golf is balance and this is jugular especially when it comes to the swing. With one’s knees slight bent (around 160 degrees from the vertical), the weight will mostly be centred around the feet with the lower back the next concentration area. Balance on the golf swing can be maintained if this position is locked.
b) The next handy guideline, though obvious is for one not to throw in a hundred percent relative to the club number. For eg if one is using a one iron for a drive; the swing should never feel draining such that the next swing becomes less powerful. If the swing is executed at say 70-80 percent, chances are that one will keep balance and also drive straight and accurately onto the greens.
c) If one has just gotten clubs or is using new drivers with 400, 430, 470 and 500 engraved at the bottom of the club surface, one would have to raise the tee to ensure that the same swing is achieved using older generation clubs.
d) Whilst engaging a curvy, bendy, uphill or downhill putt it is advised to maintain alignment between the hole and the putt. Adjusting for wind speed and curvature is also important but if the putt is kept in-line with the hole chances of putting are very high. The drill would be to engage in short distance (say one foot) putts.
e) An excellent pitch, chip or run shot is akin to plummeting a nail straight into the ball. Solid contact is guaranteed if this mental adjustment is made.
f) When the golf course becomes cold and dew saturated, the best techniques to hone is the short game. If one can excel and putt firmly under these conditions, one can putt come rain or shine.
g) Seems obvious, but golf clubs grips and physical grips have to be clean so the club will feel like its an extension of the arms.
h) When tackling a bunker, obstacle or hazard shot the key mistake here is the swing. One has the tendency to swing with all one’s might in order to extricate the golf ball. This should never be the case because the body is already in imbalance. Poise and composure must be maintained.
i) For long distance putts, it pays to have slightly less bend as the flag will be in better view.
j) The last all important key to a putt is to focus on the path and hole rather than the actual swing needed. Putts are sunk in so many different styles that it is almost a “whatever works try it” feature of golf.
Rest and let go is the key motto and mantra in golf. One cannot possibly compete even against oneself if tension and stress comes in. An important drill golfers of all levels try is before an important shot regardless of par the shoulder is nudged up toward the head only for a drop to be effected. This helps the body stay calm and muscles less contort.
How to Improve Your Golf Swing – Neutralise Your Golf Grip
One way to improve your golf swing is to neutralise your golf grip. Firstly you will only hook the golf ball if you swing the club face closed at impact. The majority of golfers that hook the ball display a ’strong grip’, where the hands are too far to the right of the handle.
Golfers will swing the club too much from the inside of the line, with the hands, arms and body struggling to hold the club face open at impact. Weakening the grip will help stop the club face closing on impact.
Secondly, a common fault with a lot of golfers is the stance. The width of stance will vary slightly according to the golf club you are using. As a general guideline, I recommend that the stance for the 5-iron should correspond to the width of your shoulders. Check your stance regularly when you practise. A wide stance will give you good stability but less mobility. A narrow stance will give you more mobility but less stability.
Thirdly, getting your posture right will make playing the game easier. The reason for this is that your posture controls the balance points in your swing, and good balance is key in helping you develop your game. Start by placing your thumbs on your hip joints, this is where you bend from the hip joint. From there lean forward putting your weight on the front of your feet. Finally flex your knees, feeling the pressure on your thighs. Hope this helps, happy golfing.
Golf Tips – Slice No More – The Secret to Quit Slicing
Having trouble controlling the golf ball? Are you slicing it well off your intended target line? Don’t let your slice ruin your enjoyment of golf. Get rid of your slice using a few tips that will straighten your ball out in no time.
Alignment
Golf is all about alignment. You can have the perfect swing but if you are aligned wrong you’ll still hit the ball into the woods. Getting the proper alignment is easy once you know the steps.
First you should place your club behind your ball and aim the clubface directly at the target. The clubface and the imaginary straight line between your club and the target should be a perfect 90 degree angle. This is called being “square.” Now you should step into your stance with the toes of your feet parallel to that same line. This will actually look like you are aiming slightly to the left because your feet will point just left of the target. This is called a “parallel left” alignment and will produce the straightest flying shot.
Backswing
Now that you are properly setup to hit the shot the backswing must be executed properly. You have to start the club back squarely. This means you should rotate the shoulders first. Don’t pull away with your hands, you’ll pull the club too far behind you on an inside path. This will cause you to “throw” the club from the top. Throwing is also known as “casting” and is one of the biggest reasons people slice the ball. Don’t start using your arms in the backswing until about 3 feet into your backswing and then let them act naturally. Because you started them on the right path you will get into the proper position at the top of the swing much more easily.
Downswing
Now it’s time to let it go. You’ve done the prep work and everything should be ready for a nice solid strike. You only need to think of one thing at this point and that is about hitting the ball on the inside and back quarter of the ball. If the ball was slice into 4 different quadrants it would be the one that is closest too you and to the back of the ball. Trying to hit the inside quarter of the ball will keep you from coming “over the top” on the ball and slicing it. You may even see a draw.
True Basics of the Golf Swing
The golf swing true basics are the first priority when beginning to play the game. Beyond the obvious of swinging the club in a circle and hitting the ball, true basics mean that grip, balance and follow through are all taken into account. In the beginning we listen to everyone and you will hear a lot about weight shifts and leg movement.
Leg movement and weight shift are not always important. If the swing path is correct, and the club face strikes the ball squarely then the ball should go straight and long. Maybe not long like Tiger Woods but straight. Part of a good swing path is good balance. Equal weight on each foot to begin with and the ball properly placed for the club we are using. Keeping in mind that shorter clubs such as the nine iron we stand closer to the ball and the ball is placed slightly to the right big toe. While a driver is placed farther forward and the ball further from us. To me a driver swing is more of a sweeping motion.
Once we get the swing path down then we can begin to think about weight shift. Certainly it can not hurt to bring our legs into the picture. The biggest problem with legs and weight shift at least for me, is body sway. When we introduce a shift we sometimes introduce a motion that causes our body to shift in such a way that, as my golf instructor used to say “hit the big ball before the little one”.
To sum up the swing path is the most important part of the swing. Once we get that understanding and keep the club face always pointed to the target our swing becomes simple and the results very pleasing.
Golf is a Funny Game
I was chatting with Fred Greene of Golf Smarter the other day and was aware of how often we broke into laughter during the course of our conversation. There are many things which made us laugh, and I am only too aware that my jaw got a great work out!
Both of us are passionate about golf, and both of us have found our way to forming a marriage between our passion and our employment. Golf makes me smile a lot and I can tell that it does the same for Fred.
There are many aspects of golf which I dearly love. It is a friendly game and a wonderful way in which to meet new people. My home is in the Isle of Man; although I’m lucky enough to spend a fair amount of time in California (even though it’s quite a commute!). It was a gentleman (an avid golfer) who lives in Edinburgh, Scotland, who put me in touch with Fred who also lives in California. There are very few games which put people together from all over the world in such an easy and comfortable manner.
Part of what leads to that ease of getting to know someone is the shared passion for the game whilst another part is the amount of time it takes to play a round of golf together with the gentle pace of the game. A further aspect is the fact that you can be almost any age or fitness level and still be able to play golf. And then of course your level of accomplishment doesn’t affect the play of the other people who you are playing with. Golf is pretty much unique in this combination of facts.
Cricket is another game which affords plenty of time to get to know a fellow spectator, as a gentleman pointed out the other day. It provides a great “networking opportunity” as you bond over your shared passion. But you can’t play cricket on your own and your level of ability will affect the overall game. Tennis requires too much energy to leave much time for pleasantries and you again cannot play alone. Can you think of any sport which provides the same opportunities to “connect” that golf does?
Aside from the friends you can make through golf, there are many other things which make it a very special game. I have already mentioned that you can play it alone or with others and level of ability doesn’t cause issues. A far greater thing however is what golf teaches you as a person.
I played yesterday with a friend who passed comment on how much her temperament had altered since she had started to play golf, both on and off the course. She is now a more placid and person; she was always determined. Golf teaches you the mental skills which are necessary in life in general because it provides you with immediate and dramatic feedback upon your thoughts and actions. As you learn to control your emotions and direct your focus more appropriately, these skills can then be put to good use in every other area of your life.
Cause and effect are seen very clearly in golf, as your thoughts control your arms and then the club and ultimately the ball. The impact of your thoughts are therefore illuminated; you can see very clearly what needs a little work or practice. As your control of the golf ball increases, you inevitably grow as a person.
Golf Shoes – Learn the Secrets of Good Footwear
The Laws of Nature (As Applied To Golf)
It is a law of nature that everything is built from the ground up. Not only is it necessary to built that way but it is an acknowledged fact that everything we build should have a solid foundation.
There are thousands of examples throughout the world where this principle has not been followed and consequently many things just collapse.
Build a strong foundation.
Well golf is no different. Build you game from the ground upwards, build a strong foundation and you will have a solid base from which to work. Your feet are your foundation and should be the first thing to consider when building your golf game. So let us be ridiculous – if your bare feet could grip the ground that would be ideal. But we know that is not possible at least in the context of playing golf.
Safety First
So specialised shoes for playing golf are obviously the answer. Never underestimate the value of a good pair of shoes. Quite often players walk far greater distances in golf shoes than they ever do in everyday footwear. Regularly distances of over 4 miles will be covered during 18 holes of golf. Golf is a game which is played in all kinds of weather. It must be a primary consideration that the shoes be waterproof if your feet are to stay dry. Walking for hours in wet shoes can bring its own problems to the health of your feet.
Careful Maintenance
It could be suggested that initially, if finances permit, it would be prudent to purchase two pairs of golf shoes. This is advisable if you play golf a few times a week on a regular basis. The shoes must be given an opportunity to recover from a round of golf. It is a simple thing to completely fill each shoe with newspaper and allow it to quickly soak and water from the inside. They then need to dry slowly from either rain water or perspiration. In ideal conditions the shoes should be fitted with wooden shoe trees to enable them to keep their shape. Avoid using the plastic variety as this will cause a lack of absorption. They also restrict the necessary air flow and encourage the growth of mildew.
Never neglect the golf shoes by leaving them in a car. There is a surprising amount of heat retained in a car and this can cause cracking of the leather. A regular coat of waterproof polish will nourish the leather and keep in pliable. Golf shoe manufacturers make waterproofing and conditioning products which should be applied a few times during the golf season.
Running Repairs
Always clean the soles of the shoes taking special care to remove any debris from the spikes and spike fixings. Keep an eye on the spikes and tighten any which have come loose. Quite often when they come loose they fall out so have spare spikes on hand, along with a key to replace any lost ones.
If it becomes noticeable, on a round of golf, that a spike is loose and there is no key available then use a golf towel to grip the spike to turn it. It is quite amazing how much purchase it is possible to apply with this method.
Pay particular attention to the condition of your shoe laces. Replace them if they deteriorate. If one should brake on a round it is a great inconvenience and your shoe will no longer be secure neither will your stability on your swing.
Exotic Bangkok Golf Vacation Mini Guide
Thinking of places to enjoy a golfing vacation adventure and go somewhere exotic
Consider Thailand as a Golf Vacation destination and you will never forget your experience and the adventure.
In this article I will be talking to you about Bangkok Golf Vacations in particular, although there are hundreds of golf courses throughout Thailand.
First a little about Thailand from Wikipedia. Thailand is home to several distinct geographic regions, partly corresponding to the provincial groups.
The north of the country is mountainous, with the highest point being Doi Inthanon at 2,576 meters (8,451ft.).
The northeast consists of the Khorat Plateau, bordered to the east by the Mekong river. The centre of the country is dominated by the predominantly flat Chao Phraya River valley, which runs into the Gulf of Thailand.
The south consists of the narrow Kra Isthmus that widens into the Malay Peninsula.
The local climate is tropical and characterized by monsoons. There is a rainy, warm, and cloudy southwest monsoon from mid-May to September, as well as a dry, cool northeast monsoon from November to mid-March.
The southern isthmus is always hot and humid. Major cities beside the capital Bangkok include Nakhon Ratchasima, Udon Thani, Nakhon Sawan, Chiang Mai, Surat Thani, Phuket, and Hat Yai, in Songhla Province.
Bangkok, known in Thai as Krung Thep, is the capital and largest city of Thailand, with an official census population of over 10 million. Bangkok is located on the east bank of the Chao Phraya River, near the Gulf of Thailand.
Its also in the World Book of Records for the longest named city, Krung Thep is abbreviated.
Bangkok is one of the fastest growing, most economically dynamic cities in Southeast Asia. It is emerging as a regional center to rival Singapore and Hong Kong.
The World Meteorological Organization has dubbed Bangkok the world’s hottest large city. Moreover, it is one of the world’s most popular tourist destinations. Bangkok is also known for relatively low retail prices.
Bangkok is the place to visit for breathtakingly beautiful temples, magnificent palaces, Thai dancers, Thai kickboxing, museums, and island hopping, with
6 international airports , destinations all within one hour or so flights within Thailand. You will also find great bargains while shopping country wide.
Thailand’s new airport is a work of art which stands alone and sets a new international standard for travelers, with all the latest hi-tech equipment , and visitor friendly features no where else to be found, just now opening in July through September.
So, besides the enjoyment of your golfing vacation, you will also be able to enjoy the visit to Bangkok, Thailand in many other ways, not the least of, which is the fantastic Bangkok nightlife and world-class hotels at rates you won’t believe.
All in all, a golf vacation to Thailand is more than just an average golfing vacation, it’s an adventure to remember.
Lets talk about some of the particular Golf Clubs and Golf Courses in Bangkok.
Windmill Park Golf & Country Club: Designed by Nick Faldo, this 18-Hole, Par 72, golf course is very challenging from the back tees. It features a lot of water for most of the entire course and the Par 5 holes are all doglegs. The last hole is probably the biggest challenge where you have to hit onto an island where the clubhouse is also located.
Bangpoo Country Club: This 18 hole course was designed by Arnold Palmer and is one of the most popular golf vacation destinations. It is located about 60 miles southeast of Bangkok. You will not contend with as much water as you will on the Windmill course but wind will be a factor in your golf game at Bangpoo. Wide Fairways make the course a little easier for the average golfer.
Vintage Golf Clubs: There is a lot more here than just golf. It features a glamorous clubhouse with tennis courts, a swimming pool, and even a fitness center. This 18 hole, Par 72 golf course was designed by Arthur Hills and is a rather flat course. However the greens, fairways, and water hazards are well placed. The Par 5 holes will give any golfer the challenge they are looking for and the 18th hole is especially challenging with a narrow green sporting water on two sides.
Bangpakong Riverside Country Club: Built by the Bangpakong River, this 18 hole course presents unique challenges for golfers at any skill level. The river intertwines through the golf course and into some of the greens themselves.
It sports thick rough areas even though the fairways are wide. Golfers will also have to contend with strong winds in addition to the obvious water hazards.
Thana City Golf & Country Club: This Golf Club is located along the Bangna-Trad Highway. A beautiful course designed by Greg Norman gives golfers a chance to play holes of varying skill levels.
There are Par 4, 300 yard holes up to Par 4, 440 yard holes. Very fast greens make this golf course a real challenge.
Dynasty Golf & Country Club: Designed by Dennis Griffiths, Dynasty is an 18-hole golf course about an hour-and-a-half drive from Bangkok. The greens are well placed and the course is fairly flat.
There are creeks that provide good water hazards and the trees and flowers that surround this beautiful golf course are something to be admired.
Subhapruek Golf Club: (Formerly Bangna Country Club). The name, Subhapruek, was given to the golf course by Princess Maha Chakri Sirindhorn in 1995 and means Beautiful Plants.
This golf course is one of the most beautiful courses in Thailand. Every single one of the 18 holes was designed by Pete Dye as a signature hole. The course presents physical and mental challenges that rival the best golf courses in the world.
Natural Park Ramindra Golf Course: (Formerly Winsan Golf Club until taken over by the Natural Group in 1992) Designed by Jack Niclaus, this 18-hole golf course features holes with sandy wastes, water hazards, and bunkers.
Like any golf course designed by Jack Niclaus, it presents challenges golfers at all skill levels can enjoy. It is located near Safari World, about and hour drive from Bangkok.
These are only a few of the golf courses in and around Bangkok, Thailand. You will enjoy exploring to find other courses such as those I will recommend below. A trip to Thailand for a golf vacation is one you will never forget.
Other recommended Golf courses you can search for online before booking your Bangkok, Thailand golf vacation.
Green Valley Golf Club, Rose Garden Golf Club, Kiarti Thanee Country Club, Royal Gems Golf & Sports Club, Krisda City Golf Club, President Golf & Country Club, Krung Kavee Golf Club, Pinehurst Golf & Country Club, Lakewood Golf & Country Club, Panya Indra Golf Club, Lum Luk Ka Golf Club, and Navatanee Golf Club.
Note from the author:
Although there are many excellent choices, my personal favorite is Pinehurst Golf & Country Club, minutes from Don Mueng International Airport, great accommodations in a country setting , excellent service with a smile, and moderately priced to fit within your budget.
Just watch out for the water traps. I’ve donated 100’s of golf balls over the years.
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Golf And Golfing For Beginners – Your Basic Golfing Bag
Now that you “have taken up” the social sport of golf you may well have a couple of questions. Golf and golf is a most terrific social sport. You get to while away hours, conferring with the golf greens as well as your friends on the golf course. It’s a wonderful, relaxing pastime. As well many of business’s “big deals” and business contacts can well be made golfing and on the golf course as well in the golf course clubhouse.
Now that you have decided to enroll in the pastime of golf what indeed are the basics of golf?
To begin with w standard set of golf and golfing clubs includes three “woods” golf clubs. These three woods or “drivers” comprise the “driver”, “three-wood” and “five-wood”. Next in line, in the description of standard golf clubs are the “irons”. The groups of the “irons” group of golf clubs generally are composed of the three-iron, five-iron, six-iron, seven-iron, eight-iron, nine-iron, pitching wedge and finally the all famous golf club, with which to make your final shot into the golf cup on the golf green.
According the strict rules of golf you cannot carry more than fourteen clubs in your personal golf bag. This is a very strict and enforced rule of the game and sport of golf. You cannot carry more than the maximum allotted number of fourteen golf clubs in your golf bag – even if you never ever use those extra clubs. It can be said that often more experienced and advanced golf players mix and match here and there with extra , non of the mill , non standard golf clubs , for example a one-iron or a seven wood. However in these cases the sum total maximum of the golf clubs in their bag adds up to 14 golf clubs. As a newcomer or beginner golf player it is always best to start your golf career with the standard , simple array of golf clubs that are used by most golfers. Why make life, and your golf career, complex for yourself, unnecessarily.
The woods have the longest shafts of any golf club in your bag. The golf wood clubs are designed to simply hit the golf ball either from a small wooden peg, called the tee, which elevates the ball slightly. You can only use a “tee” in the tee-box at the start of a golf hole. Next you can hit the golf on a flat surface of the golf course, like the fairway. The “wood” golf clubs are made and designed to hit the ball a long, long way. Accuracy of the hit of the golf ball is less of an issue here. Woods obtained their name as they used to be made of persimmon wood itself. While some of these clubs are still made the old way, out of actual persimmon wood, most now are made out of metal – generally steel or better yet titanium. Some golfing fanatics will tell you that the permission based woods gives these golfers “more control” on the golf course. Again as a beginner golfer why complicate your life unnecessarily. Start with standard metal woods. In addition maintenance and care of these clubs is easier.
Like woods the irons are mismatched. These groups of golf clubs are not made out of iron but mostly of steel, titanium and with higher end iron utilizing high tech graphite materials in their structures as well. Irons with the smallest numbers, like the three-iron or the four-iron, have the longest shafts and are designed to hit the golf ball lower and further, and like the woods, with less accuracy. Shafts get shorter as the numbers printed on the sole get bigger and larger, until you get to the “Sand Wedge”. The sand wedge is the shortest club in the golf bag. The standard sand wedge has a 34 inch shaft, which is eight inches shorter than a standard driver shaft. The shortest clubs, like the nine irons, pitching wedge, and sand wedge are designed for accuracy, not distance. An optimum shot with a pitching wedge flies high in the air and lands softly, without much roll. That way you can aim right at the hole. Indeed golf professionals often call their wedges “money clubs” since these pro golfers cannot win the high end golf tournaments unless they can hit the ball so close to the hole that they are in with only a very few putts.
Lastly you will find that because these shafts are so much shorter and are designed to get your golf ball into the air, you will find that you will generally have your most success as a new and budding golf aficionado with your nine-iron and pitching wedge. These are very good clubs to practice when you are first starting out. You will soon discover what a great golf shot is supposed to feel and look like. Keep practicing with these two clubs because when you finally make it onto the golf course, these will be the clubs that will save you many a golf shot and lower your golf score.
Golf Fitness Exercises for Women Golfers
Golf fitness exercises can be beneficial for the woman golfer in terms of improving the foundation of the swing, rotation in the backswing, speed development in the downswing, and a consistent finish position. Learn how golf fitness exercises can benefit the woman golfer. Lowering golf scores and making the game more enjoyable.
It is well known in professional golf how integral golf fitness exercises are for success at the highest level of golf. Men on the PGA Tour and women on the LPGA Tour understand the benefits of golf fitness exercises in achieving success. Outside the circles of professional golf many questions exist about golf fitness exercises. Questions such as; what are the best exercises to improve golf fitness levels, are flexibility exercises and stretches better than other forms of golf fitness exercises, and what are the benefits of golf fitness exercises for the woman golfer?
These and many questions surround the topic of golf fitness. This article is to provide some answers for you on the topic of golf fitness exercises for woman. It has been well documented in magazines and television how LPGA women such as Annika Sorenstam utilize golf fitness programs to benefit their play on the golf course. Is there a difference between the LPGA player and the amateur woman golfer in relation to golf fitness training? The answer is no. Yes, the women on the LPGA Tour are the best women golfers in the world, but the physiology of the LPGA player and amateur are the same. The skeletal, muscular, and neural systems are the same. The professional golfer has the same number of muscles in their bodies as the amateur. The woman’s professional golfer has the same skeletal structure as the female amateur, and nervous system as well. Granted the LPGA player has more refined and efficient swing mechanics, but the body is the same.
As a result of the body being the same, the principles and structure of a golf fitness program for any woman is similar. Before discussing the specifics of a golf fitness program for women it is necessary to understand a few important principles. The first principle to understand about a golf fitness program is sports specific. Sports specific is a term describing the type of training utilized in a golf fitness program. Sport specific training simply states the program utilized by the woman athlete is geared towards improving them in their chosen sport.
A second principle closely related to sports specific training is cross specificity training. Cross specificity training is the utilization of exercises to develop the woman golfer in the positions, movements, and actions incorporated in the golf swing. The goal of cross specificity training is a transfer of training effect to the field of competition. Simply stated, a transfer of training effect is the ability of exercises utilized to train the female golfer having a direct benefit on their performance during a round of golf.
For example, golf fitness flexibility exercises will attempt to improve the flexibility within the woman golfer. As the woman golfer improves her flexibility parameters in relation to the golf swing. She may be able to create a bigger shoulder turn, which may increase the distance of her drives. This benefit is an example of a transfer of training effect onto the golf course. In summary, the three principles that assist in the development of a golf fitness program for women are; sports specific, cross specificity training, and transfer of training effect. Many additional principles exist that are used as guidelines in the development of a golf fitness program, but these are three essential ones.
Outside of the guidelines governing the development of a golf fitness program for woman. Specific physical components within the body are needed within the body to execute the golf swing correctly. Remember, it is the body performing the biomechanics of the golf swing. In order for the golf swing to be executed correctly and efficiently certain levels of flexibility, balance, strength, endurance, and power are required. These are the actual physical components within the woman golfer a golf specific fitness program looks to develop and enhance in relation to the golf swing.
The golf swing requires the body to move through a long range of motion for an efficient movement to occur. Much of this is contingent upon the ability of the core to coil and uncoil during the swing. In order for these two biomechanical actions to occur efficiently, the development of proper flexibility in the core is necessary.
We utilize flexibility exercises that are cross-specific to the movements in the golf swing to develop flexibility. The majority of these flexibility exercises are rotational and dynamic.
The golf swing is a dynamic movement, indicating that the body is in constant motion. It is crucial to develop a range of motion for the swing in a dynamic rather than a static (not moving) method. The goal of these exercises is to create a range of motion in the core for the golf swing. Flexibility is the first physical component requiring development within the woman golfer.
One needs to maintain, dynamically, a stable body throughout the entire swing. We have all hit balls at the range and know what happens when we do not stay balanced during the swing. Improving the balance and stabilization capabilities of the core translates into a better golf swing. Better Balance equals a Better Swing. Even subtle movements are consistency killers; thus we need to develop and maintain balance for a consistent swing.
Balance is connected to the efficiency of the nervous system and strength of the muscular system working together. The development of greater balance in the core and swing is the result of two types of specific exercise. The first challenges the nervous system creating greater efficiency. The second are exercises that create increased strength in the core. The combination of these two types of exercises permit for the body to maintain posture, promote efficient weight transfer, and create power in the swing. The result is a more consistent, accurate, and powerful swing. This is the second component included with a golf fitness program for women
Remember that the golf swing is a repetitive movement. The mechanics of the swing repeat with each stroke. This process can be repeated hundreds of times in a round of golf. Ever go to the range and hit two buckets of balls? At some point the body starts to tire, and shots scatter.
Proper endurance training enables us to repeat a sound swing. We produce this through a series of exercises developing endurance in the entire body. This nets us a consistent swing through eighteen holes. Increasing endurance leads to lower scores. This is the third physical component of the golf fitness program for women.
Club head speed is a function of power. The more power generated by the body, the greater speed at which a club head impacts the ball. More power to the ball equals longer drives. Developing higher levels of power within the muscular system of the body is achieved through the implementation of power exercises. These types of exercise assist in creating higher power outputs of the muscles involved in the golf swing. Power training is the final component found in a golf fitness program for women.
In summary a golf fitness program for the LPGA or amateur woman golfer is relatively the same. Golf fitness exercises for the woman golfer are sports specific. The exercises contained within the golf fitness program are cross-specific to the movements, positions, and requirements of the golf swing. The exercises within a woman’s golf fitness program induce a transfer of training effect onto the golf course. The golf swing requires certain levels of flexibility, balance, strength, endurance, and power to execute correctly. A golf fitness program for women will look to enhance these physical components of the body. The end result is an improved golf swing equating to lower scores and more enjoyment on the golf course.
Sean Cochran is one of the most recognized golf fitness instructors in the world today. He travels the PGA Tour regularly working with professional golfers, most notably Masters and PGA Champion Phil Mickelson. To learn more about Sean and his golf fitness programs go to http://www.seancochran.com