Despite the image golf has as a leisurely sport, the golf swing is a very athletic movement not to mention the distance covered during a round if you are walking. Injuries are very common in golf and not just for the professional player. Studies show that professional and amateur golfers have similar injury rates but experience different types of injuries. The most common injuries for a professional occur in the lower back followed by the left wrist and left shoulder (for right handed golfers). For amateurs the most common are elbow injuries followed by the lower back and shoulder. The reason for most of these injuries are, in professionals overuse, and in amateurs poor mechanics.
During a round an average male golfer will expend approximately 1,200 to 1,400 calories. All of this means that to perform an effective and proficient golf swing and repeat it over 18 holes or maybe even 36 holes on occasion, a golfer must have a suitable level of flexibility and mobility, muscular power, strength, endurance and timing.
Golf performance training isn't a replacement for golf lessons, it complements what your golf pro is trying to accomplish in your swing mechanics by allowing your body to move in the correct sequence.
Benefits of a Golf Performance Training Programme
Studies have shown that as little as an 8-week training programme can significantly improve swing mechanics and golf performance by improving club-head speed, decreasing trajectory errors and reducing total golf scores.
Golf fitness training doesn't just improve golf performance in the 20 somethings, a study to examine the effect of exercise on club-head speed took a group of men aged 55-79, placed 31 of them in a control group and put them through an 8-week strength and flexibility programme. By the end of the eight weeks they noticed not only a difference in their ROM (range of motion) but most notably their club-head speed had improved from 85.0 mph to 87.1 mph.
When you combine this ability to increase club-head speed and the potential to consistantly make a repeatable swing, it begs the question why doesn't every golfer have a golf fitness programme.
Not only can a golf performance training programme improve distance and consistancy but it can also reduce the risk of injury. It does this by correcting posture and allowing the body to move correctly, increasing the efficiency of the body during the golf swing. All of this means that there is less wear and tear on the muscles and joints.
There are 12 Swing Characteristics that can cause inconsistencies and miss hits, these can be diagnosed using the TPI Screening and video analysis.
Click here to see our selection of useful videos.
TPI Certified Fitness Professional
Each individual's golf swing is different but for your swing style to work it must be efficient. For the golf swing to be efficient, it has to have the correct kinematic sequence. This is the order that the body moves to deliver the club into impact from the top of the backswing. If this sequence is out it can result in a lack of power, meaning reduced distance and a number of other swing faults causing miss hits, pushes, pulls, hooks, slices and a very inconsistent golf swing which could result in injuries. The kinematic sequence is effected by the functionality of the body. For the body to be functional it has to have stability and mobility. Stability and mobility can be effected by muscle imbalances.
The Titleist Performance Institute (TPI) have studied some of the worlds best golf swings. With this knowledge they created the TPI Screening. TPI have also tested the strength and power of some of the best players in the world from the PGA TOUR and LPGA TOUR. From this they have developed strength and power tests to determine the best ratio of strength, power, flexibility, stability and mobility for an individual's golf swing.
Corrections Massage & Fitness Golf Performance uses the TPI Screening and strength and power tests to establish how functional your body is and how that can effect your golf swing and uses this information to create an individual programme to help you improve your golf game.
Principles of a Golf Performance Training Programme
Golf performance training programmes are written based on an individual screening developed by TPI and are tailored specifically to each golfer's needs. We use a scientifically proven training model developed by the National Acacdemy of Sports Medicine (NASM) called the OPT model and tour proven exercises from TPI. This training model is a process that systematically progresses the trainee to a goal based on their individual limitations and current level of fitness.
Golf performance training programmes typically incorporate flexibility training, core training, balance training, plyometric (reactive) training, resistance training and cardiorespiratory training. Each of these forms of training are progressed through the OPT model allowing the individual to progress only when their body is capable of doing so. By progressing this way it reduces the risk of injury and improves the long term fitness of the participant.
Do you suffer from lower back pain?
Read our article to find out what could be causing your back pain based on what we see most commonly with our clients and how Corrections Massage and Fitness can help.
What our customers say
"I strongly recommend this to anyone with muscular issues like me. I was a knotty mess from driving all day and hunching over a laptop. Within three sessions I am now free from pain and have full movement again. Will be returning for regular check ups now to keep in tip top condition"
— Benjamin Ayling