Golf Fitness Exercises For The Woman Golfer

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Golf Fitness Exercises For The Woman Golfer

It is well known in professional golf how integral golf fitness exercises are for success at the highest level of golf. Men on the PGA Tour and women on the LPGA Tour understand the benefits of golf fitness exercises in achieving success. Outside the circles of professional golf many questions exist about golf fitness exercises. Questions such as; what are the best exercises to improve golf fitness levels, are flexibility exercises and stretches better than other forms of golf fitness exercises, and what are the benefits of golf fitness exercises for the woman golfer?

Tip: If you want to become a golf pro, you need to know what each club is used for. Knowing when you use the woods, wedges, irons and the others is the only way you’re going to consistently get the ball to its desired destination.

These and many questions surround the topic of golf fitness. This article is to provide some answers for you on the topic of golf fitness exercises for woman. It has been well documented in magazines and television how LPGA women such as Annika Sorenstam utilize golf fitness programs to benefit their play on the golf course. Is there a difference between the LPGA player and the amateur woman golfer in relation to golf fitness training? The answer is no. Yes, the women on the LPGA Tour are the best women golfers in the world, but the physiology of the LPGA player and amateur are the same. The skeletal, muscular, and neural systems are the same. The professional golfer has the same number of muscles in their bodies as the amateur. The woman’s professional golfer has the same skeletal structure as the female amateur, and nervous system as well. Granted the LPGA player has more refined and efficient swing mechanics, but the body is the same.

Tip: If you shoot the ball onto the green from a long distance, ensure that the ball has not created a divot. If it has, repair it.


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As a result of the body being the same, the principles and structure of a golf fitness program for any woman is similar. Before discussing the specifics of a golf fitness program for women it is necessary to understand a few important principles. The first principle to understand about a golf fitness program is sports specific. Sports specific is a term describing the type of training utilized in a golf fitness program. Sport specific training simply states the program utilized by the woman athlete is geared towards improving them in their chosen sport.

Tip: Make sure you have the proper grip when you are setting up to hit a shot. Put your hands palm-down around the club handle.

A second principle closely related to sports specific training is cross specificity training. Cross specificity training is the utilization of exercises to develop the woman golfer in the positions, movements, and actions incorporated in the golf swing. The goal of cross specificity training is a transfer of training effect to the field of competition. Simply stated, a transfer of training effect is the ability of exercises utilized to train the female golfer having a direct benefit on their performance during a round of golf.

Tip: When you are squared into position to take a swing at the ball, try to give your hips a swing as you move, so that you are distributing your body weight from your back foot, onto your front foot. In this way, you will increase the force of the swing and your ball will go farther.

For example, golf fitness flexibility exercises will attempt to improve the flexibility within the woman golfer. As the woman golfer improves her flexibility parameters in relation to the golf swing. She may be able to create a bigger shoulder turn, which may increase the distance of her drives. This benefit is an example of a transfer of training effect onto the golf course. In summary, the three principles that assist in the development of a golf fitness program for women are; sports specific, cross specificity training, and transfer of training effect. Many additional principles exist that are used as guidelines in the development of a golf fitness program, but these are three essential ones.

Tip: Grip your golf club in a neutral fashion. If you hold the club too tightly, your golf shots are going to probably go off towards the right.

Outside of the guidelines governing the development of a golf fitness program for woman. Specific physical components within the body are needed within the body to execute the golf swing correctly. Remember, it is the body performing the biomechanics of the golf swing. In order for the golf swing to be executed correctly and efficiently certain levels of flexibility, balance, strength, endurance, and power are required. These are the actual physical components within the woman golfer a golf specific fitness program looks to develop and enhance in relation to the golf swing.

Tip: Be sure to drink enough water and stretch properly just like you would during any other sport. Taking mindful care of your physique contributes to your success on the golf course.

The golf swing requires the body to move through a long range of motion for an efficient movement to occur. Much of this is contingent upon the ability of the core to coil and uncoil during the swing. In order for these two biomechanical actions to occur efficiently, the development of proper flexibility in the core is necessary.

We utilize flexibility exercises that are cross-specific to the movements in the golf swing to develop flexibility. The majority of these flexibility exercises are rotational and dynamic.

Tip: Bring a high-protein snack with you on the course. You may find yourself exhausted after playing for awhile.

The golf swing is a dynamic movement, indicating that the body is in constant motion. It is crucial to develop a range of motion for the swing in a dynamic rather than a static (not moving) method. The goal of these exercises is to create a range of motion in the core for the golf swing. Flexibility is the first physical component requiring development within the woman golfer.

Tip: You can implement this subtle research into your own style, which helps create a stance and methodology that is perfect for you. The right stance can vary a lot depending on your body type, weight, height and gender.

One needs to maintain, dynamically, a stable body throughout the entire swing. We have all hit balls at the range and know what happens when we do not stay balanced during the swing. Improving the balance and stabilization capabilities of the core translates into a better golf swing. Better Balance equals a Better Swing. Even subtle movements are consistency killers; thus we need to develop and maintain balance for a consistent swing.

Tip: As you take your driving shot, your front heel should be in line with your ball. The starting, prime location of the ball, for all other swings, is centered between your feet.

Balance is connected to the efficiency of the nervous system and strength of the muscular system working together. The development of greater balance in the core and swing is the result of two types of specific exercise. The first challenges the nervous system creating greater efficiency. The second are exercises that create increased strength in the core. The combination of these two types of exercises permit for the body to maintain posture, promote efficient weight transfer, and create power in the swing. The result is a more consistent, accurate, and powerful swing. This is the second component included with a golf fitness program for women

Tip: Be sure your club is about square to your ball when you hit it. The ball will go on a straight trajectory.

Remember that the golf swing is a repetitive movement. The mechanics of the swing repeat with each stroke. This process can be repeated hundreds of times in a round of golf. Ever go to the range and hit two buckets of balls? At some point the body starts to tire, and shots scatter.

Tip: It can be surprising, but miniature golf can actually help you improve your regular game on a full-size course. The obstacles in miniature golf provide you with valuable practice for developing your short game.

Proper endurance training enables us to repeat a sound swing. We produce this through a series of exercises developing endurance in the entire body. This nets us a consistent swing through eighteen holes. Increasing endurance leads to lower scores. This is the third physical component of the golf fitness program for women.

Tip: You do not need to work just at the driving range in order to improve your swing. Working on your swing can be enough for some aspects of your overall game, so make sure you keep swinging.

Club head speed is a function of power. The more power generated by the body, the greater speed at which a club head impacts the ball. More power to the ball equals longer drives. Developing higher levels of power within the muscular system of the body is achieved through the implementation of power exercises. These types of exercise assist in creating higher power outputs of the muscles involved in the golf swing. Power training is the final component found in a golf fitness program for women.

In summary a golf fitness program for the LPGA or amateur woman golfer is relatively the same. Golf fitness exercises for the woman golfer are sports specific. The exercises contained within the golf fitness program are cross-specific to the movements, positions, and requirements of the golf swing. The exercises within a woman’s golf fitness program induce a transfer of training effect onto the golf course. The golf swing requires certain levels of flexibility, balance, strength, endurance, and power to execute correctly. A golf fitness program for women will look to enhance these physical components of the body. The end result is an improved golf swing equating to lower scores and more enjoyment on the golf course.

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September 5, 2014

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