GOLF FITNESS

1
GOLF FITNESS

• WORKSHOP

2

GOLF FITNESS Distinguishing Characteristics

• Combination of Performance Enhancement Injury
  Prevention
• Physical Limitations and the golf swing
• Evaluation is the foundation for an effective
  golf fitness program
• Improves your Health Handicap
• NOT a Bodybuilding workout

3
Performance Enhancement Injury Prevention

• The goal of a golf fitness program is to
  prescribe exercises that lower handicaps and
  decrease injuries.
• To achieve this, you must target the golfers
  weak links, because you are only as strong as
  your weakest link.
• Many exercises are great for
• muscular size, but can
• actually decrease the function
• of the muscle and lead to over-
• use strain.

4
Physical Limitations..

• .and the Golf Swing.

5
Physical Limitations

• Swing Faults are a product of two issues
• Technique flaw- Incorrect swing technique
• Physical Limitation- Inability to physical
  perform the movement task.
• Physical limitations lead to decrease performance
  and over-use injuries.
• You must clear up any physical limitation before
  giving advanced exercises!
• Swing Fault example- Swaying during the backswing

6
Evaluation is the Foundation

• A Golf Physical Screen should be performed to
  determine the weak links and physical
  limitations.
• The Golf Physical Screen tests aspects of the
  body that correlates with the golf swing.
• The workout design becomes a blend of corrective
  exercises and performance enhancing exercises.

7
Golf Physical Screen

• The Golf Physical Screen tests the body for
• Postural issues
• Flexibility/mobility limitations
• Core Stability
• Faulty movement patterns
• Golf specific muscular strength and endurance
• Balance Coordination
• Your Golf Fitness workout is based on the Golf
  Physical Screen results. This maximizes the
  effectiveness of you program!!

8
Rehab, Prehab, and Functional Training
9
Rehab, Prehab, and Functional Training

• Rehab Treating a dysfunctional area that has
  reached the point of a pain syndrome.
• Prehab Proactive exercises that target
  dysfunctional areas prior to developing an
  over-use pain syndrome.
• Functional Training Exercises that mimic the
  movements required by the given sport.

10
Preventing Over-use Injuries Through Exercise

• Muscular Imbalances and the Repetitive Injury
  Cycle
• Prehabing dysfunctional areas of the golfer

11
Muscular Imbalances

• Certain muscles tend to become tight/overactive,
  and others are prone to weakness.
• A vicious cycle- The weak muscles dont perform
  their function, so the tight/overactive muscle is
  over-used.
• This imbalance leads to an altered movement
  pattern (swing fault), followed by the over-use
  injury or pain syndrome.

12
Muscular Imbalances

• Upper crossed syndrome
• Weak upper back and deep neck flexors (front of
  neck)
• Tight deep neck extensors (back of neck) and
  chest.
• C-posture in golfers

• Lower crossed syndrome
• Weak abdominals and buttocks
• Tight hip flexors and low back muscles.
• S-posture in golfers

13
Repetitive Injury Cycle
14
Golf Pro, Golf Doc, Trainer Triangle

• Golf Pro- Instruction of proper technique
• Golf Doc- Golf physical screen treatment of
  overuse injuries
• Fitness Trainer- Golf specific functional
  training

15
Age Gender Concerns

• Age
• Pre-teens focus on balance, coordination, core
  stability, postural control, and body weight
  exercises
• Teens Usually can perform a full golf fitness
  routine
• Older adults Usually need more
  mobility/flexibility, strength and balance based
  program. The Golf Physical Screen is vital in
  preventing over-use injury.
• Gender
• Women tend to need more stability and balance
• Men Mobility/flexibility is commonly an issue

16
Pre-round Warm upDetails Importance

• Make it Easy!
• Static is good, Dynamic is better.
• Have the golfer work from head to toe and without
  having to get on the ground.
• Areas to target
• Ankles Calves Hamstrings
• Quads Hip Flexors Low back
• Chest Shoulders Lats

17

• Any Questions?

18
Demonstration Time

• Lets get to the fun stuff!!!