With the temperature starting to warm up across the country, many golfers are already starting to head out to the golf course more often. At the same time, many people do not realize just how demanding a round of golf can be, especially after having the winter off from play. Playing 18 holes can routinely take five hours and it is important for golfers to make sure their bodies are in shape for this type of activity. The vast majority of golf injuries are related to the repetitive nature of the swing. With proper fitness and conditioning, these injuries can be avoided.
The Components of Golf Conditioning
Those who are looking to get their bodies into shape for golf need to focus on three separate aspects. These include:
- Cardiovascular Exercise: Endurance training helps the muscles respond consistently and efficiently throughout the round of golf.
- Flexibility and Mobility: Flexibility and mobility allow the body’s muscle fibers to stretch enough to carry out a golf swing without injury.
- Strength Training: Strength training provides the legs, torso and shoulders with the force necessary to drive a golf ball.
In order to target these three separate areas, there are a few exercises that golfers should perform routinely.
The purpose of performing thoracic rotations is to increase the amount of shoulder turn for each golfer’s backswing. With a bigger backswing, golfers can generate more force. This allows them to hit the ball farther. Furthermore, thoracic rotations will increase the flexibility of the core, allowing golfers to swing without getting hurt.
To perform a thoracic rotation, start by laying on the ground on the side. Extend the arms in front and clasp the hands together. Then, keep the bottom arm on the ground while rotating the chest until the top arm strikes the floor on the other side. To add an extra layer of difficulty, do this with a resistance band around the hands.
Shoulder External Rotations
The point of performing shoulder external rotations is to increase the strength, endurance, and stability of the shoulder, which plays a critical role in each golf swing. First, tie a resistance band to a stable surface. Then, grasp the other end of the resistance band in the hand. Rotate the hand away from the resistance band using the shoulder joint. Athletes should feel the shoulder working.
The purpose of trunk rotations is to strengthen the hip and core. To perform this exercise, take a resistance band and wrap it around the trunk. Hold it in place with the hands. Then, rotate the torso to stretch the band. Do this several times to increase the strength and coordination of the hips and core. Athletes should feel the hips and core working.
As the premier golf course in the Bend, we take great pride in the maintenance and upkeep we perform on our course every day. Come and take a look at what we have done for the spring season! We look forward to seeing you on the course.