Almost every professional golfer today has to spend more time conditioning their body for golf than ever before. They realize the competition is tough and that in order to maintain consistently controlled and powerful golf swings their body must be strengthened and flexible. Below are the benefits of whole-body golf conditioning.
Today’s professional golfer, more than ever before, must concentrate on something other than just technique and skill.
Their time is well spent on functional strength and flexibility conditioning for the body. The goal of functional exercises for golf is to mimic the actual demands on the body of the golf swing.
This approach helps accomplish two things at once:
1) improve the targeted muscle group’s strength and flexibility
2) condition the neuromuscular system with movements exactly like those required on the course.
All golfers would do well to learn from the pros in the area of fitness and conditioning. The golf swing is a complex movement, requiring much from the body. Regularly performing strength and conditioning exercises can produce a more flexible and stronger musculoskeletal system.
Gain a competitive edge in your next round by integrating these three key elements into your current fitness program.
Specific to golf – Get rid of the traditional gym machines which focus on isolating specific muscle groups and require no stabilization work by additional muscle groups.
Integrate some old and new fitness tools which allow you to move your body in a more functional setting. These include cable machines, fitness balls, medicine balls, balance disks, traditional dumbbells and don’t forget about the power of using your own bodyweight.
Increase Core Stability – More efficient movement creates more efficient power. Golfers maintain an athletic posture over long periods of time and require both trunk and core stabilization and endurance.
By increasing your strength and endurance in the core region of your body, you provide both a solid base of support for rotation in addition to the proper transfer of power throughout the body.
Vary your Planes of Motion during Exercise – A golf fitness program will have varying planes of motion as part of your weekly strength routine. Planes of movement include front to back motions, left to right, and rotational exercises.
Some good examples include multi-directional lunges and medicine ball wood chops.
As higher levels of fitness are accomplished, you can generate more power with less effort.
This translates to a smoother swing with greater clubhead speed, thus lower scores result.
A golf conditioning program should always be accompanied by a solid golf nutrition plan. In essence, what you eat determines how you play. So, which foods produce champions, and which foods hinder play? Let me give you a few hints.
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 play in frequent tournaments, it is important not to fall into the trap of ‘settling’ for fast food or a quick bag of chips or chocolate bar.
Make a commitment to use some or all of the following tips and your energy will reach new heights in your next round.
• Avoid caffeine and alcohol. Both of these are diuretics and cause fluid loss. They also both affect performance. Coffee can over stimulate your mind or your muscles, making your performance uncontrolled.
Excessive consumption of alcohol severely affects your coordination.
• 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.
• Eat 5 to 6 small meals throughout the day. This gives your body the nutrition it needs to last.
• 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.
• Bring a snack or bag lunch. Beverage carts are not known for healthy choices, so don’t put yourself in a position to feel forced to rely on them.
Want to realize some of the benefits of whole-body golf conditioning?
• Avoid high processed foods or sugar-based foods. They tend to raise blood sugar levels quickly and, then, drop rapidly causing fatigue.
• Stick with the basics. Don’t try new foods just before you play. Stick with what you know your body responds well to.
• Keep it simple. There is no need to make elaborate meals or go to a great extent in preparation. A piece of fruit and a bag of nuts will go a long way in replenishing energy when you need it.
As a golfer, especially if you are of a championship-caliber, it is essential to have a wide variety of complex carbohydrates to maintain your energy through an 18-hole match or a 72-hole tournament.
Mentally your brain needs to stay conditioned to tell your body what to do, not to mention calculating distances, swing strength, and maintaining focus.
Follow these 10 tips and watch your scorecard drop to new lows.
To sum it all up.
Many of the top touring professionals know that winning on the tour today takes much more than a great game of golf. It means understanding every aspect of their physical and mental being and what factors influence their performance.
Fitness for golf is rapidly becoming the norm; start today to ensure many years of rewarding play on the course.
The most important lesson in golf is to just have fun. The internet is a good source of information on how to play the game.
Secondly, there are many videos available that can teach you everything from improving your swing to putting. Check out Our Golf Shop for tips on improving your game, and for your golf equipment needs.
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