Fitness for Your Game

September 2006 - Posts

• Generating More Power from Hip Rotation - Lessons from Martial Arts

  One of the important lessons of Martial Arts training is the ability to use hip rotation as a way to generate power and speed for maximum impact. Martial artists know that the hips are where the body's 'center of gravity' is located. It lends balance and stability to every move. The lower body is designed for power- the upper body for finesse. If you can translate this knowledge into a better golf swing, you will be blessed with both power and accuracy. Here are a few tips to get you started: Hip rotation holds the key to a powerful swing. Do you want to turn easily from the hips and get more distance out of your swing? It's not hard when you know the proven secrets of golf pros. The first thing you need to know about making a full turn is that you won't get a flawless turn until you develop stabilization and strength in the lower body. To get your upper body in sync, make sure you stand straight with your shoulders pulled back, to facilitate that perfect swinging motion from the shoulders - instead of the elbows. Practice turning your shoulders as far back as possible, with your trunk acting as the pivot. If you are right handed, you can see your left shoulder aligned with your chin. Strong shoulders and well-conditioned abs are a must to maximize torque, while minimizing the distorting forces at the hip - which can lead to imbalances and injury. Top players initiate their downswing with the powerful muscles of the abs and hips. Once the desired momentum is generated by the lower body, they use their arm muscles to effectively "fine tune" the swing. Recreational players, on the other hand, use their arm muscles right at the outset. As a result, they are unable to recruit the latent muscle-power in their lower body, while the arm muscles work extra hard both to power and guide the club. No wonder it leads to a shaky, inconsistent swing! Many players employ faulty swing mechanics, which actually dissipate the energy generated by the lower body, before it can be transmitted to the upper body. Recreational golfers show a higher tendency for movements that rob swing momentum, such as hip sliding and lateral bending. The reason can often be traced to reduced range of motion in the hip joints. Often, the process of aging or a sedentary lifestyle can lead you to lose some internal rotation at the hip joint. This condition can be helped with stretches and strengthening exercises that target the hip flexors, hip adductors (inner thigh and groin), hip abductors (outer thighs or hips) and the glutes (buttocks). Posted Sep 29 2006, 01:42 PM by Susan Hill with no comments Filed under: Susan Hill, Fitness, Powerful Golf Swing, Martial Arts

• 'Golf' and 'Fitness' Merge for the Elite

  I refer to myself as a 'range trainer' as much or more than a 'gym trainer'. A gym trainer is one that meets you only in a gym setting in order to perform exercises and stretches to help you grow stronger, more flexible and improve your performance on the course. A range trainer is one who talks with everyone associated with your game, for example, your swing instructor and yourself looking for additional input. These days much of my time is spent on the range watching, observing and asking questions. It is these sessions on the range where the most critical information is gathered so we know precisely where to focus when it comes to quick improvement. Today, everyone accepts and understands the need for a solid exercise program in golf. There are just too many strength, flexibility and overall conditioning discrepancies that can occur between any two individuals to ignore. But, here are some other important factors to consider when designing a golf fitness program for immediate improvement. Has your swing instructor ever said one of the following as a factor or goal in your future improvement? Need better posture Golfer is too rounded at the top. (a fitness trainer will seek to correct a weak upper back, tight chest and poor mid back flexibility) Golfer has a 'sway' back. (a fitness trainer will seek exercises for weak abdominals and glutes and tight hip flexors) Golfer has a lateral sway (a fitness trainer will add exercises for more hip stability and flexibility for right hip) Golfer 'spins' too much in the downswing (a fitness trainer will look to add more strength in the hips and add flexibility exercises to re-enforce upper and lower body separation) These are just three examples of the types of exercises and stretches that could benefit a golfer in each of these scenarios. Think in terms of 'faults and fixes' or exercises that focus on 'opportunities' for improvement. These will give you the quickest improvement results and carryover to your game. Susan Hill is a CHEK Golf Biomechanic and President of FitnessforGolf.com, a private, member's only, online golf fitness website dedicated to the improvement of golfers worldwide. For more information on her golf products and services or to view her articles, visit http://www.fitnessforgolf.com/. Posted Sep 15 2006, 01:39 PM by Susan Hill with no comments Filed under: Susan Hill, Fitness

• Golf Nutrition Provides A Competitive Edge

  It goes without saying that proper nutrition is important for all of us. But, if you are serious about shaving valuable strokes off your scorecard, you need to make some tough decisions on seeing your diet through. If you travel for golf, or are on tour, it is important not to fall into the trap of 'settling' for fast food as an excuse for poor nutrition. You need to be committed to your diet each and every step of the way to make sure you are getting the nutrients you need. Make a commitment to a diet full of carbohydrates, proteins and fats along with a wealth of water and watch your score start to drop! For some time, golfers have been neglecting their diets, but today, more professional golfers are turning to a healthy lifestyle to help bring home a healthy paycheck. Eating a balanced diet will help your body and your mind operate at peak performance whenever called upon. You can condition your body to fend off fatigue by ensuring it has the energy stores it needs to keeps your muscles and your mind on the same page. Providing carbohydrates to build up the glycogen stores in your muscles and liver will make sure you have enough energy to compete. Here are a few quick nutrition tips so you can compete at the highest levels. Avoid large amounts of food in the two hours leading up to tee time. Food in your digestive system diverts blood away from your brain and muscles, affecting concentration and physical performance. A meal two to three hours before play is preferred. Don't skip meals. Golfers need that slow and steady release of energy to see them through difficult or long hours of play. Smaller meals are better to help increase metabolism. Drink lots of water. Think in terms of 8 to 10 glasses each day. Continue throughout your round to stay hydrated especially during the summer months. Combine carbohydrates, proteins and fats at each meal. This aids in overall digestion and ensures you are getting the proper nutrients. Avoid highly processed foods or sugar based foods. They tend to raise blood sugar levels quickly and, then, drop rapidly causing fatigue. Keep it simple. There is no need to make elaborate meals or go to great extent in preparation. A piece of fruit and bag of nuts will go a long way in replenishing energy when you need it. For more information on golf nutrition, exercises or stretches, visit http://www.fitnessforgolf.com/. Posted Sep 08 2006, 01:35 PM by Susan Hill with no comments Filed under: Susan Hill, Nutrition, Fitness

• "Super 7" Necessities for Great Golf

  The most important aspects of the golf swing and the game, in general, all revolve around the building of a strong and solid foundation for the body, the mind and the basics of an athletic swing. Each of the following concepts plays a critical role in your understanding of what creates a great round of golf as well as contributes to a lifetime enjoyment of the game. Stamina This is clearly the most underestimated portion of the game. Golfers tend to ignore the cardiovascular component of golf. However, walkers cover an approximate walking distance of 4-5 miles each round. Even cart riders put in their fair share of walking depending on local cart rules, weather conditions and following errant shots. Poor cardiovascular conditioning can certainly have a negative impact on your game. According to Tiger Woods "fatigue can affect your focus and cause you to make a bad decision. I never want to lose a tournament because of a bad decision precipitated by my being out of shape. " Stability The most important rule in a golf conditioning program is to work and develop strength from the core region of the body outward. A strong trunk allows forces to be transferred effectively from the legs to the upper body. It also enables the body to withstand those forces without breakdown. Stabilization comes in many forms for the golfer including postural stabilization, trunk stabilization and joint stabilization. A strong and stable body allows the golfer to maintain the spine angle throughout the entire swing. Strength Strength comes in many forms with regard to the golf swing. Strong back muscles allow the golfer to endure the explosive movements in the swing. Strength in the trunk region or "core" area of the body produces stability and helps to generate power. Combined muscle strength produces balance and coordination. Strong ligaments and tendons also prevent the joints from going beyond their range of motion. Supple Flexibility is the single most important physical characteristic likely to influence your golf swing. A tight body creates restricted motion in the swing and produces injuries as a form of compensation. Keep your body "supple" so it doesn't become a limiting factor in your performance. Spirit Attitude is everything! Many experts believe it is careful and premeditated preparation that allows a golfer to experience a mental edge in recreational or tournament play. What you say, what you think and how you act all contribute to your state of mind, and therefore contribute to the outcome of your game. Keep a positive and hopeful spirit when you play. According to Dr. Patrick Cohn, a sports psychology expert, these seven components create your mental advantage and they begin with… a dream, a vision, the desire, the power, the guidance, the wisdom and the determination. Sequence The golf swing can be separated into five biomechanical phases that work in sequence. Set-up Backswing Transition Downswing Follow-through A true understanding of proper body motion at each sequence will ensure consistency in your swing. It is the goal of every golfer to have a fluid and repeatable swing. Consistency is created through proper sequencing and solid mechanics. Skill Good swing mechanics is an absolute necessity in any sport and certainly, golf. The idea behind the golf swing is to create a simple and flowing athletic swing free of wasted motion and unnecessary compensations. To accomplish this, one must have the basis of some degree of skill. Next time you go to strike a ball, remember this…"with a hitting area on the clubface of 2.5 inches, you have to strike a ball only 1.68 inches in diameter. The 14.25 ounce club, which builds up a dynamic pulling weight of approximately 100 pounds during your 1.5 seconds motion, has to be swung at a speed approaching 90 miles per hour an arc of approximately 18 feet. The ball is on the clubface for just .00035 of a second and to be hit the desired distance in the right direction it has to be launched at an angle of 42 degrees. "(David Leadbetter) Posted Sep 01 2006, 01:33 PM by Susan Hill with no comments Filed under: Susan Hill, Fitness, Powerful Golf Swing, Sequence, Stamina, Stability, Strength, Skill, Supple