Golf

Base Training

• Periodized conditioning program
  • Strength and Power
• Strength Training
  • Olympic-style weight training not required
• Both plyometrics alone (Bull 2012) and combined weight and plyometric training (Fletcher 2004) can help increase club head speed and driving distance in club golfers.

Additional Exercises

• Obliques
  • Can be worked within the same exercise as Rectus Abdominis (basic exercise)
    • Eg: Twisting Sit-up
  • Or can be isolated by including additional exercise (auxiliary exercise)

Dynamic Mobility / Warm-ups

• High Knee Holds
• High Knees Jogging
• Quad stretch
• Butt kicks
• Tin Soldiers
• Lateral Leg Swings
• Lateral Lunge
• Side Shuffles
• Standing arm Swings
• Broomstick Twist

Movement Patterns for Plyometrics

• Leg Extension (Vertical Movement)
• Leg Extension (Horizontal Movement)
• Leg Extension (Lateral or Multiple Direction Movement)
• Trunk Rotation (Hip & Spine Rotation)
• Pulldown / Shoulder Extension

Exercise References

• Foran 2001
  • Hip-trunk separation
  • Hip-trunk separation and connection
  • Tubing abductor and adductor
  • Double-leg Rotation stretch
• Bull 2012
  • Multidirectional Hops (4- 12" Hurdles)
  • Bounding
  • Lateral hops (1- 12" Hurdle)
  • Squat Jumps
  • Medicine Ball Overhead Throws
  • Medicine Ball Squat Ball Rotational Throws
  • Medicine Ball Kneeling Lunge Rotations
  • Medicine Ball Frontal Rotation

Other References

Bull M, Bridge MW (2012). The Effect of an 8-Week Plyometric Exercise Program on Golf Swing Kinematics. International Journal of Golf Science, 1, 42-53.

Fletcher IM, Hartwell M (2004). Effect of an 8-week combined weights and plyometrics training program on golf drive performance. J Strength Cond Res. 18(1):59-62.

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