Training the body in ways that duplicate or utilize activity specific pattern/movement has the greatest impact on improving activity specific coordination.
To truly harness a body’s functional capacity for strength, mobility, power and achieve significant gains in golf swing performance, a golfer’s physical ability must be shaped into a more efficient and effective coordination. The principles of specificity of training must be applied. Simply stated, the closer an exercise is to producing the actual demands of the activity the more impact it will have on performance.
To create the highest level of specificity, we use a knowledge base of the actual biomechanics of a golf swing. The biomechanics of the golf swing allow us to very exactly define activity specific coordination. It is from this definition that we can create an exercise program with the highest degree of specificity.
Ideally, the ability to quantify an individual’s golf swing movement patterns using a three-dimensional motion capture technology will allow for the most individualized program based on the golfer’s activity specific strengths and weakness.
The first thing to understand is that any training program must follow some basic progression and periodization for best results. That means we must first start by developing a strength, mobility base before we train speed. We must also start small with general movements and advance to more complex highly specific training.
Some basic principles of developing a Progressive Skills TrainingTM program for golf.
- The first step is to create a solid base with the lower body. In order to do this we have to train the golfer to grip the ground firmly and rotate body segments: the pelvis, upper torso and arms without letting go of the connection to the ground.
- The second step is to learn how to engage the core musculature and stabilize the spine while firmly connecting to the ground through the feet and at the same time rotating body segments.
- Next we must teach the body how to swing the club around a stabile core and a connected lower body. The arms must remain relaxed and pliable while the lower body and core contract strongly to maintain stability. When this is accomplished the club can be accelerated to great speeds with very little relative effort.
- Once we have developed a base of movement, we can then use the principles of speed development including plyometrics and overspeed/underspeed to advance the training.
Progressive Skills TrainingTM does not replace fitness training or swing instruction, but instead ties the two together. The most effective way to approach this aspect of training is in phases throughout a year.
Phase 1 would focus on skill development and re-training certain aspects of the golf swing movement pattern based on an individual’s biomechanical strengths and weaknesses. This phase would be similar to the strength/mobility base training one would undergo in a standard fitness periodization process. This phase would generally last 8 weeks but could vary depending on circumstances.
Phase 2 would focus on speed development through movement pattern. This phase would be similar to a ballistic/speed training segment of a power-speed training periodization process. This phase would generally last 8 weeks.
Phase 3 would be more geared toward in-season training. In this phase emphasis would be placed on maintaining off-season gains with some key target areas for continued improvement. A combination of phase 1 and 2 exercises would be employed. During an in-season program, mini phase 1 and phase 2 cycles which would last approximately 4 weeks could be designed to help a golfer peak for key events.
