Strength and Conditioning for Golf. Drive Further, Feel Better, and Play Longer
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1 Strength and Conditioning for Golf Drive Further, Feel Better, and Play Longer
2 Why Strength Train for Golf?
3 Why Strength Train for Golf?
4 Why Strength Train for Golf?
5 Why Strength Train for Golf?
6 Why Strength Train for Golf?
7 Why Strength Train for Golf? 1. Increased Golf Performance 2.Increased Work Capacity 3. Decreased Injury Risk
8 Does Strength negatively impact golf? And it does give me a little concern when I see the extensive weightlifting that Rory is doing in the gym. Thus far, he added, there s been no signs that it s adversely affected his game. -Brandel Chamblee
9 Science vs. Opinion Research has shown over and over again that a properly designed Strength and Conditioning Program increases athlete performance Training for Sport Performance IS NOT Bodybuilding The end goal is to be better at your sport and increase longevity while decreasing injury risk, not to have a better looking body (although that is generally a side effect) How does it transfer??
10 Golf Needs Analysis Needs STRONG LOWER BODY TRUNK (CORE) STRENGTH TOP END ROTATIONAL SPEED GRIP STRENGTH HIGH VERTICAL FORCE OUTPUT HIGH ROTATIONAL FORCE OUTPUT HIGH LATERAL FORCE OUTPUT HIGH ANAEROBIC POWER POWER ENDURANCE (SAME POWER OUTPUT IN THE 1 ST AND 18 TH HOLE) Common Injuries BACK ELBOW KNEE SHOULDER WRIST/HAND HAND-EYE COORDINATION MOBILITY/ FLEXIBILITY IN THE HIPS, SHOULDERS, AND ANKLES
11 Correlation between measurables and golf performance 90% 80% 70% 60% 50% 40% 30% 20% 10% 0% Driver Ball Speed 5-Iron Ball Speed Score Dominant Arm Grip Strength Non-Dominant Arm Grip Strength Vertical Jump "Physiological Correlates of Golf Performance." Journal of Strength and Conditioning Research. U.S. National Library of Medicine, n.d. Web. 29 Dec
12 Effect of an 8 week Strength and Conditioning Program on Low Handicap (<5) Golfers 5.0% 4.0% 3.0% 2.0% 1.0% 0.0% Club Head Speed Driving Distance -1.0% Control Group Training Group "Effect of an 8-week Combined Weights and Plyometrics Training Program on Golf Drive Performance." Journal of Strength and Conditioning Research. U.S. National Library of Medicine, n.d. Web. 21 Feb
13 Physiological Correlates to Club Head Speed 80% Club Head Speed 70% 60% 50% 40% Club Head Speed 30% 20% 10% 0% Vertical Jump Height Vertical Jump Peak Power MB Seated Throw MB Rotational Throw "Physiological Correlates of Golf Performance." Journal of Strength and Conditioning Research. U.S. National Library of Medicine, n.d. Web. 29 Dec
14 Importance of Glute Medius Strength in Golfers 35.0% 30.0% 25.0% 20.0% 15.0% High Handicap (15+) Low Handicap (<5) 10.0% 5.0% 0.0% Peak Pelvis Rotation Speed Right Gluteus Maximus Strength Left Gluteus Maximus Strength Right Gluteus Medius Strength Left Gluteus Maxiumus Strength "Physiological Correlates of Golf Performance." Journal of Strength and Conditioning Research. U.S. National Library of Medicine, n.d. Web. 29 Dec
15 Grip Strength Importance Fat Grip Resistance Training improves driving performance in D1 Male Golfers. Journal of Strength and Conditioning Research. U.S. National Library of Medicine, n.d. Web. 29 Jan
16
17 The best athletes generate force in their specific plane In the anaerobic athlete, maximal power production was consistently correlated to elite performance. Maximal power output is most predictive of elite performance Rory can squat roughly 2 times his bodyweight. 2 times bodyweight has been shown to correlate to ELITE speed, Vertical Force and Performance. Aerobic conditioning should not be viewed as the primary training focus for golf, but instead training prescription should be directed toward the development of explosive, anaerobic physical qualities to enhance a player s ability to generate high levels of ground reaction forces
18 Injury Prevention Specifically, lower-back injuries have been reported to account for % (24,47,48), and up to 52% (29) of all injuries sustained by amateur and professional golfers. Asymmetry in the trunk muscles have been shown to increase back injury risk Stronger Quadratus Lumborum and Trunk Muscles will decrease Back Injury risk
19 Injury Prevention (Back) Transverse Abdominus and QL Exercises (Not Exhaustive) Side Plank Waiter s Walk Farmers Walk Plank Dead bug Backward Walk with Valslides
20 External Shoulder Rotation
21 Injury Prevention (Shoulder) External Rotators Pull Aparts Cable/Band External Rotation IYWT Wall Slides Inverted Rows (Pinch Shoulders)
22 Injury Prevention (Tendonitis/Tendonosis/Wrist/Hand) 1. Get a stronger Grip 2. Practice More 3. Stop going on marathon golf trips after doing nothing for a month
23 Injury Prevention (Shoulder) External Rotators Pull Aparts Cable/Band External Rotation IYWT Wall Slides Inverted Rows (Pinch Shoulders)
24 Putting it all together 1. Power Exercises 2. Multi Joint Exercises 3. Assistance Exercises 4. Trunk Exercises Building a program
25 Putting it all together Building a program Avoid Machines Trying to mimic the golf swing Doing too much too soon Exercises that don t transfer DO Free Weight, non machine exercises Track Progress Build on that progress weekly Exercises that will improve your GOLF performance
26 Power Exercises Weighted Jumps Depth Jumps Lateral Bounds (Heidens) Rotational Ball Toss Kettlebell Swings
27 Multi Joint Exercises (Strength) Squat Deadlift Push Press Rows Lunges Bulgarian Split Squats Joe Miller-2016 Long Drive 423 Yards
28 Assistance Exercises Everything Else!
29 Trunk Exercises Rotation VersaPulley Reverse Trunk Twist Anti-Rotation Paloff Press Side Plank Anterior Trunk Dead Bugs Dragon Flags
30
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