Golf as a sport has been evolving over the last few years as more golfers recognise the need for remaining injury free and the link between strength, power and fitness and performance on the course. As such, Performance Pro held a free talk in February to give people an insight to these areas. The talk focused on how, as golfers, you can improve your swing through increased range of motion, decrease your risk of injury through proper mechanics and how training for strength and power can improve drive distance and reduce your handicap.
Sports rehab specialist Martin Watkins explained the ‘X-factor’:
– Golf is a high speed rotational sport and so must be treated as such. The hip and shoulder rotation is much like a baseball swing, boxing punch or cricket throw. The opposite direction of the shoulder and hip rotation is known as the X-factor.
– The spine can experience forces of up to 8 x bodyweight during the swing.
– It’s possible to improve your X-factor in just 8 weeks with appropriate training.
Zoe Jessop of Oxford Circus Physiotherapy discussed injury prevention:
– The most common golf injuries are to the lower back due to insufficient stability and/or mobility in other areas.
– As we age, degenerative intervertebral discs can cause pressure on nerve roots that is exacerbated by unwanted rotation at the lumbar spine.
– Improving your thoracic (upper back/shoulder) mobility and your hip mobility and strength can reduce your likelihood and severity of injury.
Alex Adams of Performance Pro provided an insight into the research backed strength protocols to inform your training:
– Club-head speed (CHS) and drive distance are highly correlated with golf success and handicap.
– CHS is improved over 6-18 weeks through effective strength training followed by power training and ‘golf specific’ exercises.
– Golfers from a wide variety of ages (20-79yrs) and backgrounds (elite level and recreational) are shown to benefit from strength training and improved performance
If you think we can help your Golf swing or any other fitness goal contact us here to arrange a FREE consultation.
Our passionate, knowledgeable and friendly team will use innovative and sometimes surprising techniques to get you there faster. Combining the best in personal training and rehab in one clinic, our team of ex-athletes and strength & conditioning trainers give you advice and use equipment that’s the preserve of elite athletes.