Golf Fitness Exercises For On-Course Performance

Golf Fitness Exercises for on-course Performance

                

Golf fitness exercises performed prior to a round of golf （wholesale golf） can greatly improve performance, driving distances, and shot-making ability. It is all too common for the amateur golfer to neglect a pre-round warm-up to prepare for the upcoming round of golf. This can be a very detrimental misstep relative to performance on the golf course.

 

If we review the steps taken by a PGA TOUR professional prior to a round, we would see the inclusion of a series of golf fitness exercises within their pre-round preparation process. The goal of these exercises is to prepare the body to execute the mechanics of the golf swing.

 

If we delve further into the components within the golf fitness exercise section of a pre-round warm-up, we will notice three separate types of exercises that are incorporated.

 

The first series of exercises are geared towards the elongation of muscles associated with the golf (golf clubs) swing. The muscles incorporated with the golf swing are often tight, which causes restrictions in the ability to execute the mechanics of the swing. Static stretches help lengthen these tight muscles and allow for the ranges of motion required of the golf swing to be executed.

 

Once the golfer has completed a series of static stretches, the next step within a pre-round warm up is activation. Activation refers to the process of "waking up" the nervous system relative to the requirements of the golf swing. Remember, the golf swing is one of the most intricate athletic movements to perform in any sport, and in order to execute it correctly the nervous system must be firing at a very rapid and efficient rate. The utilization of a specified set of golf fitness exercises commonly referred to as neuromuscular efficiency modalities are extremely effective at activating the nervous system relative to the athletic actions of the golf swing.

 

Once the muscles have been "stretched" and the nervous system "activated", it is time to implement the final series of golf fitness exercises into the pre-round warm-up program. This final set of modalities is geared towards the integration of the entire body from feet to fingertips. Remember, the golf swing is a total body athletic activity requiring the entire neuromuscular system to be involved in the execution of the swing. To assimilate the transition from warm-up to actual swinging, it is ideal to provide the body a "bridging" activity. This is easily accomplished with golf fitness exercises incorporating the entire body in a series of integrated movement patterns.

 

Once this final step is complete, the golfer is prepared to head to the range and begin the process of hitting shots for the upcoming round. Up to this point, we have provided you a series of both static stretches and neuromuscular activation exercises within this series of articles to perform within your pre-round warm-up. This week we will introduce a set of dynamic golf fitness exercises geared towards integrating the entire body within functional movement patterns. It is very important to follow a specific order in the execution of the golf fitness exercises within a pre-round warm-up. Begin with static stretches, progress to neuromuscular activation exercises, and complete the warm-up with dynamic golf fitness exercises.

 

The first dynamic golf fitness exercise to implement into the pre-round warm-up program is the Sumo Squat. This dynamic exercise is geared toward improving mobility in the hips, extensibility in the hamstrings, and firing patterns in the lower body.

 

Begin this exercise by standing upright, feet slightly wider than shoulder width, torso upright, and toes points forward. Slowly reach the hands towards your feet while attempting to keep the legs as straight as possible. Continue to reach downward with the arms and hook the hands under your toes. Once complete, begin lowering the hips to the floor between the legs. Squat down as low as possible keeping both heels on the floor. Pause for 1-2 seconds at your lowest position and extend the hips upward keeping the hands hooked under the toes. Once complete, stand upright, and repeat for 5-10 repetitions.

 

Don't forget the importance and benefits of golf fitness exercises within a pre-round warm-up. Begin with static stretches, progress to activation exercises, and complete the warm-up process with integrated dynamic exercises.