Workouts
The Future
of Golf
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. Here is what a few players had to say regarding golf fitness.
"I practice less golf, and I spend more time in the gym. But I
know that if my body is in good shape, I'll be able to swing the club
the way I want to. "
Annika Sorenstam
"A lot of what I've been able to accomplish in golf is the direct
result of becoming physically stronger. "
Tiger Woods
"I've worked so hard with my golf swing through the years. Once
your golf swing comes to a point where you can't improve it anymore, all
you do is just repeat it. My workout kind of elevated that. I'm much stronger
with the shots I'm hitting. I'm driving the ball farther than I ever have,
which tells you something. It's a lot of equipment, but also me. My trainer
has done great work with me. I'm looking forward to the off-season now.
I'm going to work much harder and get much stronger. Look out, I'm not
done yet. "
Vijah Singh
.
Fitness
Essentials for Golf
Is golf ready for fitness? Yes! What was once the exception is becoming
the rule, especially as we see the success of motivated, talented players
who practice fitness training. These players value physical fitness so
much that an exercise trailer and full-time training and rehabilitative
staff are now available for players at all USPGA events. Most of these
exercise trailers are equipped with a Versaclimber, stationary bicycle,
and Frankenslide slide board for aerobic conditioning. A single multistation
resistance machine and a variety of dumbbells, medicine balls, and rehabilitation
equipment round out the strength training options. Many exercise programs
could be designed to use the golfer's own body weight, elastic tubing,
and stabilization balls, however.
The staff is composed largely of physical therapists, but physicians and
chiropractors also play active roles in the system. The physical therapists
work long hours to provide the players with the expertise and knowledge
to keep them on the course for improved physical performance and reduced
injury risk.
Today's physically fit players appreciate the USPGA's trailers at tournaments.
In fact, we're aware of one instance when the trailer was not available
for a European Tour event and at least one well-known player withdrew
from the tournament. The trailer is a means for some participants to get
through a long and demanding competitive season; the exercise trailer
provides an important source of physical and mental stability for golfers
at the highest level of a tedious and technical sport. Golf is a game
in which a small advantage in one area can mean the difference between
finishing 1st or finishing 20th. Scan the pro tour statistics and you
will see the difference between a person ranking 1st in the category and
25th or 30th could be as small as a quarter of a shot difference in scoring
average. Multiplying that by four per round, however, shows that a small
edge allows a player to win by one shot instead of losing by one shot.
The other advantage to being fit is that when the body feels and functions
well, the mind is more able to focus on the task at hand: the next shot.
History has shown that most golfers are not willing to spend a great deal
of time working out, even if it improves their games. For this reason,
golf conditioning programs should be efficient and address the areas where
they will most benefit performance and reduce injuries. We must remember
that not too long ago, other competitive sports arenas placed little or
no emphasis on muscular development. In the 1960s, for example, few football
teams participated in off-season strength training programs. Today, players
require year-round strength training just to stay competitive. In the
1970s, basketball players were told to stay out of the weight room because
strong muscles were incompatible with shooting ability. Now basketball
players continue their strength training on a year-round basis. In the
1980s the Oakland A's won two World Series with strength-trained athletes
such as Jose Canseco and Mark McGwire-big, strong, powerful men who hit
many home runs during those championship years. It was not long afterward
that strength training became accepted practice in the baseball community.
We firmly believe that it is only a matter of time before golfers, too,
recognize the necessity of physical conditioning. The new breed of player
and the body type you see on the professional tour are indicative of what
is happening in golf. The top young players are leaner, more muscular,
and more flexible than the generation of golfers before them. This fitness
training can reduce your physical limitations and help you optimize your
swing pattern. Training enables more efficient transfer of momentum, which
translates into improved ball striking capability and increased club head
speed at impact.
A theoretical model has been created to compare baseball energy requirements
to golf energy requirements. According to this construct, the amount of
energy transferred to a golf ball hit 300 yards is of about the same magnitude
as the energy transferred to a baseball hit 300 feet from a resting position.
Consider that a 10-handicap golfer will take about 50 hard swings and
another 50 to 75 practice swings, per round, with a club that weighs slightly
less than a baseball bat. If you compare this golfer to the baseball player
who bats five times during a game and takes about 15 total swings, it
is easy to see a difference in swinging requirements. Furthermore, golfers
walk about 8,000 yards per round; a center fielder travels less than 2,000
yards, moving back and forth to the dugout between innings. Even including
movements to run base paths or chase down fly balls, the total distance
traveled by a baseball player does not come close to that traveled by
a golfer. The conclusion is that though golf may require less intensity
than baseball, the greater volume of activity provides higher overall
energy costs when compared to baseball. The baseball community having
accepted physical training as part of its program, we are confident that
golfers soon will follow suit.
Is your fitness level appropriate for high-performance golf?
Fitness has become "all the rage" in the golf world. Tiger Woods
has set the benchmark and golfers around the world are now trying to catch-up.
There is no denying that a strong, athletic body will consistently perform
better than an unfit one. The key to fitness for golf is choosing the
correct program and sticking to it.
Combining core strength, flexibility, strength training and cardiovascular training will enable a golfer to not only elevate his or her physical game but his or her mental game.
The Control Factor of Fitness in Golf!
How to Generate Physical & Mental Control
On the Golf Course (When You Really Need It!)
by Don Tinder
Golf Illustrated / Golf Digest Contributing Fitness Writer
"Picturing what you want to achieve is the first step to achieving
it!"
Ask yourself this question....."If I could do something away from
the course that would improve my ability to remain in control, both over
my swing and my emotions throughout my round, wouldn't that improve my
swing control and in turn help me to play a better round?" Your answer
should be, "YES!"
The next question you may ask is, "What can I do away from the course
that would help me to enjoy my round much more and shoot a lower score?"
and "How can I convince myself that it's worth doing?"
It's important to remember that staying in control on the golf course,
both mentally and physically, will add to both your ability to play better
and your chances of having more fun! Anything you can do to improve in
the area of control will enhance your chances of meeting these goals.
In that regard, the connection between physical preparation and on-the-course
performance cannot be overlooked. Taking the small amount of time to prepare,
both at the practice tee and on your own, will add to your pleasure on
the links. With that said, let's get right to the subject:
TAKING CONTROL!
Imagine standing at the first tee, with your body (and mind) in better
shape than ever before! Picture yourself holding a driver confidently
in your hands and addressing the ball. Imagine your friends watching as
you make a smooth backswing, then hitting the ball, sending it farther
and straighter down the center of the fairway than ever before!
YOU'RE ON YOUR WAY TO PLAYING ANOTHER GREAT ROUND OF GOLF!
"Picturing what you want to achieve is the first step to achieving
it!"
I know, I know......it's easier said than done, but it's true. Many people
who have taken the time to see themselves play at their best follow that
vision with the completion of their goal. In any sport, playing with confidence
leads to success.....and playing with confidence doesn't always come naturally
-- it takes practice, both physically and, yes, mentally by seeing yourself
as being a winner!!
Being physically fit gives you increased energy when you need it! As a
round of golf progresses, that energy becomes increasingly important as
you strive to maintain both mental and physical control. In addition,
taking care of your body throughout your round (stretching and being sure
to consume enough fluids) becomes so very important. Staying away from
energy-robbing substances such as alcohol and caffeine, and taking in
plenty of water (drinking at least 6 oz. every 4-5 holes) or sipping from
your favorite sports drink throughout the round can help to maintain muscle
balance, flexibility and control -- more than you ever thought it could!
In the March issue of Golf Digest, my "Pocket Tips Fitness Guide
for Golfers of All Ages" illustrates simple stretches to do at home
and before, during, and even after the round that can make the difference
in your ability to remain IN CONTROL!
This pocket-sized guide can convienently be taken with you as you play!
The stretches are easy to perform and clearly described -- so you can
do them while your partners or teeing off, or in between holes, or even
while you're sitting in the golf cart. --To obtain your free copy of the
"Pocket Tips Fitness Guide for Golfers of All Ages" call Don
Tinder Enterprises at 1-888-298-4122.
In conclusion, let me say this. If you are trying to play better golf
and enjoy yourself more while you are on the course, take the time to
take better care of your body and mind. And, pardon me for saying so,
but....
DON'T MAKE EXCUSES! THESE TIPS WORK!
Copyright 1999 Don Tinder Enterprises
Don Tinder is the author of "A Fitness Guide for Golfers of All Ages"
in the March issue of Golf Digest magazine. He is also the author of "The
Fitness for Golfers Handbook-Taking Your Golf Game to the Next Level."
This book is available by calling 1-888-298-4122 or visiting the amazon.com.
(April 28, 1999)©
(Reprinted from "The Fitness for Golfers Handbook: Taking Your Golf
Game to the Next Level")
Golf in the
SouthWest - www.golfsw.com
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