Golf Conditioning and Pilates The Integration of Pilates as Part of a Golf Conditioning Program

Transcription

1 Golf Conditioning and Pilates The Integration of Pilates as Part of a Golf Conditioning Program Margaret Batal November 28, 2013 March- September 2011 Herndon, Virginia

2 Abstract Golf is not a game of power and force but a one sided sport that overtime can create injuries due to the imbalance of the golf swing. Pilates and golf conditioning is a hand in hand process that shares focus on individual development and in which the player strives to perform his or her personal best. To lessen the possibility of injury for both the professional and amateur golfer a Pilates conditioning program includes focus on flexibility, stability, and strength and recognizing your own physical limitations is a definite requirement. Precision is far more important than power in both golf and Pilates. 2

3 Table of Contents Abstract 2 Table of Contents 3 Golfing Form: Elements of the Golf Swing...4 A Case Study...5 Muscles to stretch and strengthen...5 BASI Conditioning Program.6 Conclusion..9 Bibliography 10 3

4 Golf Form: Elements of a Golf Swing Posture: The golf swing is an unnatural posturing of the body and predisposes both professionals and amateurs to injury. To prevent injury during any one golf swing the individual must at all times keep the foot stable with a mobile ankle, the knee stable with hip mobility, lower back stable with upper back mobility, and shoulder blades stable with the upper arms mobile. Correct posture is important to prevent injury. The spine must be stabilized during the swing due to extreme compression and shear forces. It makes sense to address the pelvic and lower body region as it supports the upper body. Pelvic stability and hip strength are crucial in the golf stance. Stability: is a combination of balance and strength. Golf requires us to move segments as we stabilize another body part. Without stability balance is compromised. Flexibility: The golf swing takes place in three planes of motion. Many injuries are caused by a lack of flexibility causing injury to the joint and or muscle strain. Golf is not a game of power and force. Big bulky muscles will overpower and restrict the fluidity of the swing. 4

5 Muscles to Stretch and Strengthen (Pilates for Golfers) In order to create an effective program that focuses on stability, mobility, and flexibility, the muscles that require stretching and strengthening need to be established. Stretch Strengthen Lower body Quadriceps Medial Quadriceps Hamstrings Hamstrings Illiotibial Band Calves (Gastronemius and Soleus) Shins (Tibialis Anterior) Core Quadratus Lumborum Abdominals Hip Abductors Hip Abductors Hip Flexors Hip Abductors Hip Extensors Hip Extensors Upper Body Pectorals Rhomboids Upper Trapezius Mid- Trapezius Latissmus Dorsi Lower Trapezius Case Study: Name: Celia B Age: 28 Occupation: Teacher Celia is a young active woman. She rowed and played tuba in college and currently she teaches elementary school which frequently bending down to the floor and low desks. She recently joined a country club and has taken up golf. She has just started taking Pilates classes to help with golf. Celia has an imbalance in the obliques and low back, which may have been caused by playing in the marching band and rowing in college. She has a definite hip slide not a turn/rotation of the upper body. Goals: Celia is stronger to on her right side so we will balance her left obliques. Strengthen her back and lower abdominals and pelvic floor. 5

6 1. Strengthen glute medius 2. Strengthen left obliques 3. Shoulder stablility BASI Pilates for Golfers: Goals: Boost strength in the core, upper back and shoulders Uniformly balance muscles (front to back and left to right) Improve flexibility Formula: Strengthen the abdominal, upper back and shoulders and hip stabilizers BASI Conditioning Program Blocks start at a fundamental level and move to advanced exercises which should be used as the golfer progresses over time. Below is an example of one session with an intermediate client. Warm up: Bottom lift or Pelvic curl; spine twist/knee sway; chest lift; chest lift with rotation,; criss cross; and a hamstring pull The warm up block works to get the client in touch with core muscles as well as sets up good alignment for other exercises and starts mobilizing the spine to prevent injury. 6

7 Foot Work: Parallel heels; parallel toes; Pilates V; open V heels; open V toes; calf raises; prances. This block acts as a warm up. It also serves as a calf stretch, works hip extensor, knee extensor, ankle plantar flexor as well as ankle plantar strength. Inadequate dorsiflexion at the ankle can influence the golfer to swing and cause him/her to pull up out of their stance. Abdominals: hundreds; sometimes coordination; short box series which includes round back, flat back, side twist, and climb a tree. This block is working abdominal strength, pelvic lumbar stabilization, hip flexor strength, obliques and trunk stabilization. These core strengthener exercises will reduce impact on back, hips, and knees, and improve overall balance. Hip Work: down circles; up circles; frogs; and openings Disassociation and range of motion of the hip joint is very important. Golfers need this to allow the hips to stabilize and support the upper body. In this block we are working hip adductor strength, knee extensor control, pelvic lumbar stabilization, hip extensor strength, hip adductor stretch. Spinal Articulation: short spine or semi circle This block contains many of the muscles that we are interested in stretching and strengthen. The flexibility of the spine, low back and hamstrings are important as the body moves in a variety of angles. 7

8 Stretches: Standing lunge; Godzilla (Anthony Lett) Hamstrings play an important role in decreasing the over dominance of the quadrilaterals, keeping balance in the legs, and keeping the quads stretched. It is important to keep hamstrings and quads strong, stretched and balanced. Full Body 1: Baby knee stretch (modification of knee stretch and long stretch): Reverse Knee stretch: Down Stretch This series is very important to the golfer because of the full range of stabilization, stretching, and strengthening. The objectives are trunk stabilization, hip extensor control and strength, knee extensor control and strength, shoulder stabilization, hamstring stretch, shoulder stretch, scapulae stabilization, shoulder flexor strength. Lateral Flexion/Rotation: side over Objectives are spinal mobility, scapula stabilization, abdominal strength- oblique emphasis, and trunk stabilization Arms: chest expansion; triceps; biceps; hug a tree These exercises work shoulder extensor strength, scapula stabilization, and core strength. Back Extension: Reverse Swan Objectives are back extensor strength, scapulae stabilization, shoulder abductor strength, and elbow extensor strength. 8

9 Conclusion The golf swing is a very complex motion requiring focus, balance, strength and flexibility from the feet up. Using BASI Pilates as a training program to help both professional and amateur golfers will increase spine, hip and shoulder mobility as well as core strength. As with any training program we hope to increase a golfers accuracy and control and avoid injury over a long season. The best golf programs incorporate full range movement patterns, while training the transitional balance between movements. The fluidity and control of movement taught in a Pilates class has a direct transfer to the movement skills used on the golf course. 9

10 Bibliography Draovitch, Pete. (2007). Complete Conditioning for Golf. Champaign: Human Kinetics. Golfweek for Her (2011). 5 Moves To Build Strength and Consistency. Isacowitz, Rael. (2006). Pilates. Champaign. Human Kinetics. Wright, Michael. (2005). Golf and Pilates for Pilates Professionals. New York: Pilates Physical Mind Institute. 10