It is generally agreed throughout the professional sporting world that to increase your performance as an athlete for ANY sport, it is advisable to incorporate some sort of weight training or resistance training into your training program, as well as regularly performing appropriate stretches and maintaining an all round fitness level. This is undisputed nowadays.
As we get older most of us see a gradual deterioration in our general fitness, flexibility, stamina and strength. As we pass our 50th birthday, our range of motion becomes more limited, our balance begins to become impaired and our speed decreases as we slow down. I am not talking about athletes here, but about all of us. Yet do you realize that it is at this age that most people consider taking up the sport of golf?In many cases these are people who would not dream of playing something more energetic like tennis or football! Yet golf can be even more hazardous to the muscular-skeletal system!
Many do not consider it ‘real’ exercise. Sure, you don’t get the cardiovascular workout of a runner and it is not like participating in an aerobics class but even golf pros suffer on average from about two injuries a year. 30% of touring professionals will compete injured! Statistics show that they lose five weeks a year through injury. 50% of men and 40% of female golfers suffer from back pain.
Golf, in the way as racquet sports, focuses on one side of the body so that one side becomes over-developed and the other side undeveloped. If this is not compensated for then eventually injury will be a constant threat.
While professionals suffer from repetitive strain injuries, amateurs tend to suffer from injuries that result from poor form and technique. With men this is often the lower back, as women tend to have better pelvic flexibility. Women however experience more wrist and elbow injuries as a result of poor upper body strength. In addition, amateurs often receive injuries through a deficiency in their fitness levels or by simply neglecting to warm up efficiently. Just as in any sport, golfers should stretch and strengthen the muscles relative to the game. Just because it is not an energetic sport or because it is a hobby doesn’t mean you should neglect this. Remember, “Your swing is only as good as your physical ability will allow.”
If your fitness level is not good, your swing plane will be affected and your poor flexibility means the body has to compensate elsewhere. If you lack adequate rotation again the body has to compensate and you will be more susceptible to injury. The impact position and body movement also will not be accurate. Obviously you will fatigue easily.
However, as your fitness increases, so will your force production and you will see an increase in the consistency in your game. Your power delivery improve simply as you become stronger all round. You will fatigue less easily and an increase in fitness, flexibility, mobility and strength is the best protection you can have against stress on the muscles and injuries.
Of course the traditional body building programs so often seen in gyms (especially here in Cairo, unfortunately!) are totally unsuitable if you area regular golfer who wants to improve their game. A good golf coach may be able to recommend a gym program or find a trainer with experience of sports specific training such as golf.
Even amongst individual golfers a program will vary depending on age, gender, current health status, previous training experience and background and flexibility and mobility. Your gym work out should include general physical preparation, which consists of all round conditioning, and special physical preparation to work on specific skills and needs. It should address power, strength, stability, mobility and flexibility in relation to your sport.
I am available to give workshops and lectures on this and other subjects to interested groups or to provide workshops for other trainers and fitness professionals involved with golf players.
Check it out: Body by Design Personal Training Studios in Egypt...