Articles on golf-excercises, golf fitness

It is common knowledge that if you you really want to improve your golf game it is important that you carry out some golf-excercises before you play. The old expression " Proper Planning Prevents Poor Performance" springs to mind.

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With this in mind I will be posting articles by well known authors on golf-excercises and golf fitness which will hopefully help you ( and me!! ) get into better shape and improve our golf game overall.

Golf Fitness Exercises to Help Your Short Game

The connection between golf fitness exercises and the short game often times goes unnoticed. It is usually thought golf fitness exercises help us generate more clubhead speed, add more distance to our drives, hit longer iron shots, and play more consistently from the fairway. In this mix of benefits the short game is often lost when discussing golf fitness. Believe it or not golf fitness exercises can benefit your short game in a big way.

The idea of golf fitness exercises and their benefit to short game play came into focus during a conversation with PGA Teaching professional Christopher Smith. Christopher is a great instructor; he works with Nike Golf, is rated as a top instructor in the Pacific Northwest, and was recently featured in Golf Digest Magazine. Not to long ago Christopher and I filmed a couple of golf instruction videos together. One of the videos was on the short game.

The video we filmed was not your "typical" short game video. Where we instructed you to place your feet here, clubface in this position, hands forward of the ball, etc, etc. It was a much better approach in the video and discussed concepts of the short game. Christopher presented ways to think about short game shots, and processes to improve your short game.

One area he touched upon was how finite of an athletic action chipping and pitching are in the big picture. For example, the muscular strength in the hands, forearms, and wrists are integral parts of the short game. In addition so are the motor skills of the nerves and muscles coordinating the movements involved in such golf shots.

Christopher's question to me in the video was in relation to these exact topics. He flat out asked me:

"Sean, are there golf fitness exercises that can help in the short game? I find as an instructor, physical limitations are showing up in some of my student's short game. This is limiting their ability to perform chips, pitches, and most shots from 100 yards in. What are your thoughts?"

I told Christopher there are absolutely golf fitness exercises that can benefit any golfer's short game. I first discussed the hands, wrists, and forearms. To perform chip shots and pitches the hands, wrists, and forearms come into play. In order to execute such shots consistently and correctly a level of strength is needed within these muscles. If the muscles within these parts of the body are weak and lack endurance, the ability to set the hands where they need to be, and hold the clubface in the correct position can be compromised.

I said the easiest way to correct this problem on a physical level is to implement a series of golf fitness exercises for the hands, wrists, and forearms. These exercises will increase the muscular strength and endurance in these body parts. The end result will be an improvement in their short game on a physical level.

The second problem area indicated by Christopher with his student's short game centered upon the finite motor skills of these shots. These types of shots require a very high level of motor control. Motor control is centered upon the interaction of the brain, nerves, and muscles. It is essentially your brain telling your body what to do, how to do it, and in what order. This is a result of your brain coordinating movements of your muscles through the nervous system. The execution of your brain "telling your body what to do" can be either efficient or inefficient.

If your brain, nervous system, and muscles are operating efficiently, the execution of finite motor control movements such as short game shots are easy. On the other hand, if your brain telling your nerves, and consequently your muscles what to do is inefficient. The execution of finite motor control movements, again such as short game shots will be more difficult.

I told Christopher motor control is the second area in which golf fitness exercises can be of benefit to the short game. The types of golf fitness exercise beneficial to the short game are balance exercises. Balance exercises are a type of golf fitness exercises.

These types of golf fitness exercises incorporate your brain, nerves, and muscles. They have many benefits when it comes to the golf swing. Outside the benefit of creating higher levels of muscular strength and endurance, these exercises assist in motor control.

Let me explain, we understand motor control is the interaction of your brain, nerves, and muscles. The interaction can either be efficient or inefficient. Efficient motor control is good, especially for finite muscular activities such as short game shots. Golf fitness balance exercises "challenge" your nervous and muscular system interaction. Over time as these two systems are "challenged" through exercise they become more efficient. Essentially they operate together more efficiently. Resulting in higher levels of motor control and the ability to execute finite motor skills (i.e. short game golf shots).

So lets summarize this discussion between Christopher Smith and myself. Golf fitness exercises are often overlooked as a benefit to short game shots. The reality is different than many individuals think. Golf fitness exercises can assist the golfer's short game on a physical level. It does this in two ways; golf fitness exercises increase the strength in the muscles involved in short game shots. Secondly, the short game is a finite motor control activity. Golf fitness balance exercises can improve a golfer's motor control abilities, allowing them to execute finite activities such as short game shots with greater ease. Bottom line, golf fitness exercises can benefit every aspect of the golf swing and the amateur's golf game.

Sean Cochran

Sean Cochran is one of the most recognized golf fitness instructors in the world today. He travels the PGA Tour regularly with 2005 PGA & 2004 Masters Champion Phil Mickelson. He has made many of his golf tips, golf instruction and golf swing improvement techniques available to amateur golfers on the website http://www.bioforcegolf.com To contact Sean, you can email him at support@bioforcegolf.com.

An Easy And Simple Golf Conditioning Program

by: Jack Moorehouse

Your body dictates your golfing ability. There’s no way around it. If you’re fit, chances are you’ll play better golf. If you’re not fit, chances are you’ll play poorly.

While you should stay in shape all year round, the winter is great for starting a golf-specific fitness program. Regardless of age, gender, or playing level, participating consistently in a golf-specific exercise program pays dividends in your game and in your life.

A golf-specific conditioning program consists of resistance training, cardiovascular conditioning, and functional flexibility.

Resistance training strengthens the “core” body— the abs, low back, and hamstrings.

Cardiovascular conditioning generates energy to play longer at peak performance.

Functional flexibility enhances swing mechanics and shot execution.

Together, these three components build strength, suppleness, and stamina. The also build confidence in yourself and your game.

The average golfer has trouble finding time to play. He also finds it hard to keep fit between infrequent rounds.

Some of these tips may help:

Make time to play by going out before or after office hours. One executive plays six holes before breakfast, uses three balls, feels he’s played “compact 18”

Entertain clients at golf instead of lunch.

Arrange to play on a business trip when you’ll wind up by noon. Your club membership or handicap card will be honored by most clubs if you’ve no friend to introduce you.

Plan business meetings at one of the growing number of golf resorts which welcome them.

With longer vacations, you might use some of your vacation to make long week ends for short golf trips.

Do house and yard chores during the week when possible to leave you free for golf on week ends.

Develop a family interest in golf. It will make it easier for you to get out, either because you’ll be playing with the family or they’ll be playing more golf than you-and won’t begrudge your playing.

On week ends, play early in the morning or in the afternoon, so that you will have half a day at home or time to do something with the family. Teeing off a t 10 or 11 tends to kill the whole day.

Regulation courses now being lighted may give you a chance to get in some golf at night. Some clubs with lights are opening the course to outsiders at night.

Swing a 22 ounce club every evening. Keep and use a spring grip in your desk at the office. Carry and squeeze a small rubber ball. Practice chip shots in your yard, putting in the living room. Finger-tip push-ups help strengthen hands. Patronize practice ranges or make room for a driving net in your garage.

Functional Flexibility

Flexibly is a key to a consistent golf swing. Recreational golfers often lack the flexibility to perform swing mechanics correctly. Instead, they compensate for it by making adjustments in their swing. They risk hitting a bad shot and injuring themselves. Adding flexibility exercises to your winter workout improves your swing mechanics and your shot execution.

The Lunge with a Twist Exercise combines the power in your lower body with the core rotational movement needed for maximum golf swing speed and distance. Use a medicine ball or a single dumbbell for this exercise.

• Assume a standing position with your arms straight and hanging down in front of you, holding the dumbbell or the medicine ball.

• As you step forward with one leg, rotate your upper body to the same side holding the medicine ball or the dumbbell chest high the whole time.

• Return to the starting position and do the opposite leg.

• Repeat each side 10 times for 3 sets.

This exercise improves rotational range of motion and strength. It also strengthens the core area of your body. The Seated Twist is an offshoot of this exercise. Instead of standing and lunging forward, you simply twist from side to side while sitting on a chair and holding a dumbbell chest high. This exercise can be done in your office.

The Straight Leg Rotational Hamstring Stretch stretches the hamstrings, hips, lower back, and mid-section. It trains the hamstrings, glutes, hips, lower back, obliques, and upper back muscles.

1. Begin by placing feet shoulder-width apart, extend arms overhead, and clasp hands together. Turn so that you are facing to one side.

2. Slowly extend arms toward the top of your shoes, keeping your legs straight.

3. Extend downward to your level of tolerance, pause slightly, and return to the starting position.

4. Rotate torso, shoulders, head, and arms to the other side.

5. Slowly extend arms toward your shoes, keeping your legs straight.

6. Reach downward to your own level of tolerance, pause slightly, and return to the starting position.

7. Return to the other side and repeat the same sequence, then return to the center position.

8. Perform 15 to 25 repetitions.

Yoga is also a good exercise for enhancing flexibility. PGA pro Jamie Mulligan includes Bikram Yoga in his conditioning program. Bikram Yoga involves making precise movements for 90 minutes in a superheated room. It keeps the body loose and supple, and strengthens concentration and focus

Resistance Training

Resistance training should be part of your winter conditioning program. When you improve strength, you improve control and balance. Also, strength training involves body awareness, muscular control, and coordination—all key elements for improved golf. When you do resistance training, you increase blood flow through a functional range of motion, and strengthen the tendons and ligaments in you body’s joints. In conjunction with a stretching program, strength training improves flexibility, not hinders it.

The strength-for-golf commponent of your program addresses your body’s “core” area—the abs, low back, and hamstrings. Contrary to popular belief, weight training does not cause you to lose “feel.”

A golf-specific conditioning program incorporates moderate weight, with medium (12-15) repetitions, and in a time frame of 30-45 minutes. This type of program is designed to improve your golf-specific strength and endurance, not build muscle. A typical strength training exercise includes

• Leg Extensions • Leg Press • Leg Curl • Low Back • Abdominal • Rotary Torso • Double Chest • Super Pullover • Triceps • Biceps • Forearm • Four-way Neck

The Tire Exercise is a different type of resistance exercise. Invented by golfing great Henry Cotton, this simple exercise strengthens the arm and wrist muscles and helps you judge swing speed.

Take your normal stance with the tire positioned as the ball. Employing a normal grip use a quarter swing to hit the back of the tire, moving the club head as fast as possible. The pitch of the swishing noise and the sound of the club’s impact are your speed indicators. The loudest crack at impact is heard when the clubhead is released properly. Do 3 sets of 15 to 20 swings. Then turnaround and do it from the left side.

Aerobic Conditioning

Improving your cardiovascular system boosts energy. It also increases stamina and focus. Waking, biking, stair stepping, running, and swimming are all good cardiovascular exercises. Since golfers walk a lot, many focus on it as their main cardiovascular workout. A cardiovascular program incorporating 20-30-minutes of walking at an intensity 10- to 15-percent higher than when you walk a course works well for most golfers.

Using the winter to get in shape pays dividends. It improves your golf game, enhances your quality of life, and builds self-confidence. Instead of being depressed this winter because the season is over, start a golf-specific conditioning program to get yourself ready for the spring.

About The Author

Jack Moorehouse is the author of the best-selling book “How To Break 80…And Shoot Like The Pros!”. Breaking 80 He is NOT a golf pro, rather a working man that has helped thousands across the globe to lower their golf handicaps instantly.