Prepare to Play: How to Warm-up for Golf-PART 3: TPI Trainer, Charlotte, NC

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In Part 1 of this article series, we established the following:
  1. Golf is a sport and Golfers are athletes.
  2. Every professional athlete warms up before they participate in their sport or event.
  3. Most amateur athletes don’t.

We also established that the first part of a quality warm-up is to:

Step 1: Increase blood flow and improve tissue elasticity. (self-massage)

In Part 2 of this article series, we learned that after we improve tissue elasticity, we will  follow it with a dynamic stretching routine that will:

Step 2: Take your body through multiple planes of motion to enhance overall movement capabilities, improving muscle and joint readiness.

So far your time commitment is approximately 10-12 minutes.

Step 3: Stimulate Your Stabilizers

Let’s take a minute to learn what a stabilizer is. To keep things simple, these are smaller muscles in the body that help you maintain your posture, anchor your limbs to your torso, protect your spine, and allow you to keep one part of your body from moving while a mobile segment moves above or below.

These muscles tend to be smaller muscles, and not the ones you are likely training in the gym.

These are not mirror muscles.

But they are muscles that need to be strong enough to keep you still in certain positions, like at address. They are the deep abdominal muscles and the muscles that surround your hips and shoulders (known as hip cuff and rotator cuff muscles).

“We need stability (stabilizer strength), in the shoulder girdle, trunk rotators, in their core and their connection through the core into the hands, that connection is what’s going to help them OBTAIN and MAINTAIN the same position each time.”__Scott Shepard, MSPT, CSCS, TPI CGFI

I’m not going to break down the why behind each of these exercises, but in short, they are working on multiple physical qualities at the same time, including:

  • upper body rotation
  • lower body stability
  • separation or disassociation
  • shoulder mobility and stability
  • balance
  • change of direction using the ground
  • challenging stability, balance, and strength in 3 planes of motion

 

Step 4: Do Something Fast

Once we’ve improved muscle elasticity, muscle length, joint mobility, balance, muscular coordination, and segmental stability, we have one more thing to do before you hit golf balls, and that’s to prepare the nervous system for activity. *Remember, golf is a power sport! It takes the average golf pro .25 seconds from the top of the backswing to impact. So to make that club move fast and get as much power to the ball you need to “turn on” your fast-twitch muscle fibers. To do this we perform what’s known as jump training. This will get the nervous system fired up, which will improve power output. Increased power translates into faster, more explosive athletes and longer drives for the golfer.

Brett’s Bottom Line: 

Every golfer wants to play golf better! To play golf better you need more power and consistency. To get that you need more flexibility & mobility.

“Most amateurs don’t have the physical ability to get into position to perform a mechanically correct golf swing.”_Brett The Golf Guy

Preparing the body before you play will; warm-up your muscles and connective tissue, enhance joint range of motion, activate your nervous system, and sharpen your senses. It will help you avoid injury and help you Play Golf Better!

The golf swing requires the head to stay still, the spine to rotate over each hip, and the hips to bend; it requires golf-specific flexibility.

“Like so many others I resisted the notion that I was out of shape. I have been working with Brett for 3 years and I now know what I believe to be true for virtually every golfer over 50, namely that we are physically unable to produce the swing that our pros are teaching us.” __Mark Cusick         

END OF PART 3

Have You Heard This Yet?

Last summer I was interviewed by a local show right here in Charlotte, called the Perky Collar Radio Show with David Frankel. In this episode, we discuss all things golf fitness. Hope you enjoy it. And as the saying goes…just click the link below.

Click the link below:

Dear Success Minded Golfer,

  •  Less than happy with your driving distance?
  •  Not pleased with your swing’s consistency?
  • Does your body ache after a weekend of golf?

I can help!

You see, most golfers who want to play golf better simply rely on upgrading their equipment, the odd lesson here and there, and a minimal amount of skills practice.

Here’s the problem with that model >

“Once you exhaust ball and club technology you are left with you…it’s your body that controls where the ball goes. Your game will be either enhanced or limited by your physical abilities.”

—Brett Cohen, Founder, Golf Fitness Charlotte

  • Let’s Get Your Body and Your Golf Game Up To Par. Give me a call: (917) 596-8485