GOLF

A certain basic fitness is the basis for any sport. This is not only important for achieving your personal goals, but is also essential for injury prevention. You should start with the simplest variation of an exercise and then increase step by step. This way all structures can adapt well to the increasing stress. In this blog we want to look at the slightly more advanced part of the training, where some of the work is already very sport specific. In the three chapters: Mobility, Strength and Explosiveness we want to offer you new inspirations for your next workouts. 

Mobility

In order for the golf swing to be executed as smoothly as possible, the joints must also be able to move freely. In golf, you move primarily in the rotational plane with very large ranges of motion. In this chapter, we will go through the most important movement restrictions that could negatively influence the golf swing. 

Internal rotation hip

Limited internal rotation of the anterior hip can have a number of effects on swing mechanics, such as causing the player to "stand up" during the follow through. 

Back

For optimal lunging and follow-through, the back must also be nice and mobile.

External rotation shoulder

The external rotation of the shoulder plays an important role, especially in the posterior shoulder, as this mobility is one of the decisive factors in determining the final position of the lunge. 

Hip flexor

Shortened hip flexors often cause the pelvis to tilt forward. This can trigger back pain, because in this posture the forces are not nicely distributed on the spine.

Force: 

Strength training serves as a basis for various areas. It protects against injuries, helps with a stable stance and also the next chapter 'Explosiveness' builds on this chapter.

We have arranged the exercises so that there is something for everyone. Level 1 is a good start and can then be increased to levels 2 and 3.

Addition:

By performing a very slow golf movement, we try to focus on movement awareness. This allows you to work on specific sections of the movement in a very controlled way.

This can also be combined very well with visualization training, where you imagine the optimal movement sequence as intensively as possible and then execute the movement.

Explosiveness:

The sport of golf thrives on a short and powerful movement. Therefore, in this last training chapter, we want to focus precisely on generating a lot of power in a short time. 

Here we use the first 2-3 repetitions to approach the maximum movement speed. This is to get a good feel for the movement and prevent injury from incorrect execution.

Although there are no jumps in golf, male and female golfers also benefit from training with jumps. The golf swing starts in the legs, where a lot of power is developed. In combination with the right technique, a few meters of stroke distance can be gained there. By jumping on a box, we reduce the impacts and thus the stress on the joints.

The movement caused by the legs is transferred via the torso and the shoulders to the golf club and finally to the ball. The whole chain works together in a finely tuned way and each section of this cetter contributes its own important part. 

This was just a small insight into what you can do in a sport-specific training. If you are interested in more, you can gladly contact us 😊