I want this game to grow.
I want more people to understand the power and importance that the game of golf can have within their lives.
There are youth golfers everywhere, with parents and coaches who certainly want the best for them.
I've had the pleasure of working with hundreds of youth athletes, and have no doubt learned a thing or two along the way.
This article will describe what I believe to be "best" in terms of fitness for junior golfers.
We'll first talk about the 3 Priorities of Youth Golf Fitness.
Then, I'll show you how I structure a training day for my youth athletes.
I'll share some of my favorite golf fitness exercises for juniors.
If you are a parent, grandparent or coach of a youth golfer... lock it in!Read the rest of the article at the link below!
“Wu-wei involves giving yourself up to something that, because it is bigger than you, can be shared by others.”After reading these words, I began thinking of how, if at all, I tap into wu-wei in my own life., and then it hit me.
“An essential fact of wu-wei is that it’s not just about the experience unfolding within the mind of an isolated individual but also about social connections between people” (1).Golf is my wu-wei. Golf is our wu-wei. Let’s go low. [carter_signature] Source
The harder I work, the luckier I get - Gary PlayerAthletes understand the role that physical development, practice, and strength training has on their success in the sport, and they make sure to prioritize it. And while, I understand you aren’t playing golf this weekend for $1.5 mil, nor does your livelihood depend on your athletic abilities, if you golf, you are an athlete (we went over this). Treat yourself like one! Nearly ALL golfers (pros and amateurs alike) share a relentless spirit and hunger to improve their games. It’s what makes the game so great! If you share this drive, ask yourself, are you doing everything in your power to improve your game? Are you maintaining an athlete’s mentality when it comes to prioritizing your training needs? If you are reading this, I am guessing you already train pretty regularly and share in my spirit of training and physical development, so I won’t beat on the point. But, to summarize, if you truly consider yourself a golfer, an athlete or even simply an individual who seeks improvement, training needs to be prioritized and given the proper importance, like your livelihood depends on it, like you are playing for $1.5 mil this weekend… I wish… . . .
We celebrate the response, the recovery, the rescue. But we’re capable of greater things. Less Undo and more Outdo. What the world needs now is a quieter breed of hero, one actively fighting for a world in which rescues are no longer required (Upstream, Heath).Ask yourself, how satisfying is it to create a solution to a chronic problem?
Spring is here.
Finally, that white stuff has disappeared and gave way to the beauty that is green.
I can picture it now, the smell of freshly cut grass and a little dew still on the practice green.
Put yourself there.
It’s time for your first round of the year. Expectations are high and you’re hopeful to pick up right where you left off last fall. The first tee shot is as nerve wracking as they come, no breakfast balls today… you tell yourself.
You stop putting to take a minute and self-reflect on all of the things that you did to improve your game this past offseason..... . .
Maybe you hit up one of those cool simulator shops.
Maybe you trained hard in the weight room.
Maybe you discovered yoga.
Maybe you upgraded your clubs.
Or, maybe you did nothing...
Pretend with me for a second that you are a professional baseball player, playing for the Milwaukee Brewers, and ask yourself, given the level of effort you gave this past offseason, are you going to see performance improvements?
Now pretend you play for the Green Bay Packers…
Now pretend you play for the Milwaukee Bucks… I’m a Wisconsin sports fan if you couldn't tell.
The reason I want you to put yourself in all of these positions is because, that is exactly where you are going to find yourself this coming spring when you take the course.
Golf, while it gives off the appearance of differing greatly from all of these other sports, the bodily impact and preparation necessary doesn’t.
Your golf swing isn’t soft. Your training shouldn't be either.
Let’s dive deep…
One study published in 2005 found that a 116 mph golf swing produced a max force output of 125% of bodyweight. It also found that peak power was 3875 Watts and peak torque was 42.1 Nm (1).
A 2018 study (3) measured bodily segment rotational velocity of the golf swing and noted the following:
Peak upper torso rotational velocity took place after impact and averaged 929 degrees/sec
Peak hip rotational velocity occurred during the downswing and averaged 415 degrees/sec
The lead arm moves at upwards of 1100 degrees/sec (10).
For some references, the lead foot of a baseball batter creates a force production total of about 123% of body weight (compared to the golfers 125%). Peak shoulder rotational velocity for a baseball player is roughly 937 degrees/sec (compared to the golfers 1100 degrees/sec) (2).
Further, if we look solely at the spinal load during the golf swing we see extreme loads in the form of shear, torsional, and compressive. One study reported that the compressive forces on the spine can total greater than 6 times your body weight, and some studies have reported 8 times your body weight. Anterior and medial shear loads are estimated to be upwards of 1.6 times your body weight (4).
A 2006 study found that peak angular velocity of the hip during a soccer kick was roughly 150 degrees/sec while the knee was 1040 degrees/second (compared to the golfers 1100 degrees/sec) (8).
One study found that professional quarterbacks, when throwing a football for maximal velocity, reached an elbow extension velocity of ~1700 degrees/second and torso rotational velocity of 950 degrees/second (11).
All of this to say, the golf swing is not soft.
It competes in all of these metrics with sports and movements that we call “physically demanding.”
While it is true golf is a sport we can play for a lifetime due to the lower levels of aerobic demand, reactivity and simply the availability of it, the physical impact it has on the body is no less than that of baseball, soccer, tennis, volleyball, and basketball. Even parts of sports like football (if we remove the contact element), track and field, etc. could be viewed as having an arguably similar level of physical demand.
The golf swing impacts the body. Proper physical preparedness is necessary to elicit injury resilience as well as your highest performance potential.
Physical Preparation to Boost your Golf Health
From a health perspective, proper physical preparation will increase joint and tissue health, strength levels as well as cardiovascular health. Put simply, stronger muscles and tendons won’t break as frequently compared to weaker ones. Strength and physical fitness levels will also boost the recovery process both in-between shots and in-between rounds.
Physical preparedness also includes maintaining proper mobility and stability throughout the body, creating freedom of joint movement and allowing you to reach the positions that your golf swing calls for.
As we discussed above, the golf swing can produce roughly 250 Newtons of force (if you weigh 200 lbs.) and 1100 degrees/second of lead arm angular velocity. If your body obtains the ability to produce 500 Newtons of force and move at 1200 degrees/second, all the sudden your golf swing is much less demanding on the body and its impact will be limited.
Physical prep creates a holistic and robust movement system that will transfer to your overall health levels as well as your golf game.
Health underlies all athletic performance. If higher performance is the goal, the first place to look is heath.
Physical Preparation to Boost your Golf Performance
From a performance perspective, proper physical prep will boost your ability to play the game and perform at a high level. A 2011 meta-analysis showed that higher clubhead speed and better golf performance is linked to greater strength levels (5). One study even showed that simply strength training once per week can have large impacts on clubhead speed (6).
Further, not only will greater physical abilities have the potential of boosting clubhead speed, but your consistency will increase greatly. A more well rounded movement system that is adaptable and robust will create more consistent energy levels and a better functioning neuromotor system.
Too often we talk about the physical side of training and performance without mentioning the driver of all movement - the nervous system (and I am as guilty of this as anybody). A more physically prepared movement system will create neuromotor efficiency and boost motor control, allowing your swing to be more functional and adaptable, producing consistent results.
Let’s wrap it up…
From a physical viewpoint, your golf swing is as demanding as the baseball player trying to hit a 95 mph fastball or the quarterback launching a hail mary down the field.
Why do we treat it differently from a training perspective?
Why don’t we give it the energy and effort it deserves?
Why don't we prioritize creating an athletic foundation and physical preparedness levels?
The golf swing is not soft. Your training shouldn’t be either.
Let’s go low.[carter_signature] . . .
1. Nesbit, Steven M, and Monika Serrano. “Work and power analysis of the golf swing.” Journal of sports science & medicine vol. 4,4 520-33. 1 Dec. 2005
2. Welch CM, Banks SA, Cook FF, Draovitch P. Hitting a baseball: a biomechanical description. J Orthop Sports Phys Ther. 1995 Nov;22(5):193-201. doi: 10.2519/jospt.19184.108.40.206. PMID: 8580946.
3. Steele, Katherine M et al. “Golf Swing Rotational Velocity: The Essential Follow-Through.” Annals of rehabilitation medicine vol. 42,5 (2018): 713-721. doi:10.5535/arm.2018.42.5.713
4. Lim YT, Chow JW, Chae WS. Lumbar spinal loads and muscle activity during a golf swing. Sports Biomech. 2012 Jun;11(2):197-211. doi: 10.1080/14763141.2012.670662. PMID: 22900401.
5. Torres-Ronda, Lorena et al. “Muscle strength and golf performance: a critical review.” Journal of sports science & medicine vol. 10,1 9-18. 1 Mar. 2011
6. Coughlan, D., Taylor, M. J. D., Wayland, W., Brooks, D., & Jackson, J. (2019). The effect of a 12-week strength and conditioning programme on youth golf performance. International Journal of Golf Science, 8(1).
7. Not used.
8. Kellis E., Katis A., Vrabas I.S. (2006) Effects of an intermittent exercise fatigue protocol on biomechanics of soccer kick performance. Scandinavian Journal of Medicine and Science in Sports 16, 334-344
9. Not used.
10. Cheetham, P. J., Rose, G. A., Hinrichs, R. N., Neal, R. J., Mottram, R. E., Hurrion, P. D. and Vint, P. F. 2008. “Comparison of kinematic sequence parameters between amateur and professional golfers”. In Science and Golf V: Proceedings of the World Scientific Congress of Golf, Edited by: Crews, D. and Lutz, R. 30–36. Mesa, AZ: Energy in Motion.
11. Bohnert, Kyle. (2016). A COMPLETE KINEMATIC, KINETIC, AND ELECTROMYOGRAPHICAL ANALYSIS OF THE FOOTBALL THROW IN COLLEGIATE QUARTERBACKS. 10.13023/ETD.2016.273.[post_title] => Your Golf Swing Isn't Soft. Your Training Shouldn't be Either. [post_excerpt] => Spring is here. Finally, that white stuff has disappeared and gave way to the beauty that is green. I can picture it now, the smell of freshly cut grass and a little dew still on the practice green. Put yourself there. It’s time for your first round of the year. Expectations are high and you’re hopeful to pick up right where you left off last fall. The first tee shot is as nerve wracking as they come, no breakfast balls today… you tell yourself. [post_status] => publish [comment_status] => open [ping_status] => closed [post_password] => [post_name] => your-golf-swing-isnt-soft-your-training-shouldnt-be-either [to_ping] => [pinged] => [post_modified] => 2021-06-28 16:39:00 [post_modified_gmt] => 2021-06-28 16:39:00 [post_content_filtered] => [post_parent] => 0 [guid] => https://resistancebandtraining.com/?p=46643 [menu_order] => 0 [post_type] => post [post_mime_type] => [comment_count] => 0 [filter] => raw ) ID: 46643Array (  => 1824 )
VBALL = VCH * ( MCH / MBALL )The Law of Conservation of Momentum can also be applied when discussing transmitting forces throughout the body and into the club head - but we will dive into this later. So, I’ll ask it again, why does this matter? We need to understand the underlying mechanisms of movement and athletic success in rotational sports, in order to understand how we should train it. Check out the visual below that does an awesome job at breaking down all the principles and underlying characteristics that impact rotational success and clubhead speed generation in the golf swing. Knowing the physics, and seeing this image, we can more clearly understand the trainable aspects of rotational success (highlighted in yellow):
Greater muscular strength can enhance the force-time characteristics (e.g., RFD and external mechanical power) of an individual that can then translate to their athletic performance. Muscular strength is strongly correlated to superior jumping, sprinting, COD, and sport-specific performance (1).Further, when we look at research surrounding the golf swing we see that one differentiating factor in the elite players is their ability to generate large amounts of ground reaction forces during their swing (2,3). Strength training can also offer other benefits outside of its contributions to force production, and subsequent power development, including:
Power = [( Force * Displacement ) / Time]
Power = [ Force * Velocity ]Our body creates power in many different ways, one being the stretch shortening cycle (SSC). Other ways include high levels of concentric rate of force development. Check out the side bar below for a deep dive into the SSC and it’s potential contributions to rotational power.