Excerpts From ­"At your service- Our experts have fitness tips to help you stay on top of your game"
- Vancouver Sun, Monday April 30, 2001

Following her series of articles on preparing for the Sun Run, Vancouver Sun reporter Jenny Lee follows her outdoor activity series by asking world class athletes, coaches, a physiotherapist, and a trainer ­ the Performance Institute's Steve Ramsbottom -- the best ways to prepare for popular outdoor pursuits. Her articles focused on Mountain Biking, Tennis, Golf, Roller Blading, Rock Climbing and Kayaking. Read on (under construction!)

Performance Golf

Grip it and Rip it! Golf Specific Strength & Conditioning
By: Steve Ramsbottom BHK, CSCS as seen in BC Coaches Perspective

- Issue 2 ­Summer 2003

Competitive golfers have long disregarded the performance benefits of physical fitness training. Today, however, one needs to look no further than Tiger Woods to see how such training-training that takes into consideration how the body works and how the systems of the body complement one another-can increase one's competitive edge. Although many concepts must be included in a successful program, four fundamental components are posture, core strength, balance and flexibility. Any program that does not consider these components and their interrelations will be ineffective. Conversely, a program that does prevent injury, increase mental toughness, and most importantly, trains the body to better perform the golf swing will produce optimal results. A qualified Strength and Conditioning coach can be the valuable resource to your coaching staff who can create such a golf-specific training program, incorporating the fundamental components of posture, core strength, balance and flexibility.

Sports specificity for golf means the integration of functional golf movements in a program that also challenges a players' balance, improves posture and teaches proper core activation. Using body weight in conjunction with Swiss balls or elastic tubing can effectively mimic and challenge movement patterns used in golf. Exercises using these types of equipment can be modified in difficulty depending on the fitness level of the athlete. On-going adaptation and upgrading of a conditioning program is necessary so the athlete is significantly challenged and can continue to achieve performance enhancements.

All movements must take posture, the body's position during the entire range of any movement from start to finish (Chek, 2001), into consideration. For golfers, an area of particular concern is the shoulders. As a result of the hitting motion, most right-handed players while impacting the ball will shrug their left shoulder. Even in junior level players as young as eight years old (Ramsbottom, 2003), repetition of a swing can result in an elevated left shoulder and an adducted (pulled medially towards the spine) left shoulder blade. This posture then becomes the norm for the player unless corrective strengthening and stretching occurs. Although golf pros may work to improve a player's posture during technical sessions on the driving range and in the video room, a specific, more comprehensive training program is often required to prevent golf-induced posture imbalances. Corrected posture will increase a golfer's power, balance, and efficiency of movement, ultimately leading to improved shot consistency.

Core strength must also be a major focus of any successful training program, as recruitment of the core muscles is an integral part of every swing. The core encompasses more than just the abdominal and low back muscles; it is part of a complex muscular sling system that helps to initiate, stabilize and propel the body through every possible movement pattern. Due the complexity of the system, it must be incorporated into every training movement with an understanding of its importance and its role with regards to stabilization and mobilization. The job of the core is also to "support spinal joints and protect joint structures from repetitive micro trauma, [in order to] prevent recurrent pain and degenerative changes"(Lee & Smith, 1999). In other words, in addition to creating power, the core also protects one's body from overuse injuries that may result from a high volume of training.

To improve an athlete's balance, the athlete must be challenged from various angles, and for different intensities and durations. To maintain balance when subjected to such challenges, the athlete struggles to gain his equilibrium in relation to the force of gravity (maintain his centre of mass within a base of support). This act requires constant, accurate, sensory perceptual feedback and the coordinated co-activation of agonist and antagonist muscle groups. Resultant improvements in balance will increase the athlete's probability of success by allowing him to fully utilize his strength while generating power during the golf swing.

The last major focus of any successful program is flexibility. Proper flexibility through the trunk allows for optimal trunk rotation and greater club head speed. "Only with good flexibility can the trunk rotate properly and the right side of the body keep the club moving down the target line" (Sean Richardson, RCGA Regional Coach, BCGA Provincial Coach, CPGA Class A professional). Areas of focus must include the shoulders, hips, hamstrings, and lower and upper back. Dynamic stretching--stretching held for two seconds--should take place following a generalized cardiovascular warm-up. These stretches function to increase core temperature and to improve muscular flexibility in a safe manner. Following practices, games, and workouts, an athlete should perform static stretches, holding each stretch for one minute at 50-60% of maximal intensity. Athletes should be assessed to determine areas of tightness, and stretches should emphasize these muscle groups.

Athletes are getting better and better every day due to improvements in equipment, coaching and sports science. There is no longer any question-good training will help golfers become better athletes, and thus, better players. Whether a golfer is just getting started or is a seasoned pro, a sport-specific training program can improve posture, core strength, balance, and flexibility. This training can supplement one's technical training, creating the competitive edge that defines a great player.

Human Performance athlete In-Ah Park. Pre-training in photo #1 she is shrugging through her shoulders, has limited trunk rotation, and is forced to use her hands to control the club. In photo #2, following several weeks of training and the coaching of RCGA golf pro Sean Richardson, her line of rotation is much more solid, demonstrates much better posture and trunk rotation. Pictures courtesy of elessons4sports.com.

Photo #1	Photo #2

For more information or to experience first-hand the benefits of a Golf-specific conditioning program, contact a Strength and Conditioning Specialist from Performance Institute at 604-291-9941.