| Golf Fitness Exercises for on-course Performance | | | | modalities is geared towards the integration of the |
| | | | | entire body from feet to fingertips. Remember, the |
| Golf fitness exercises performed prior to a round of | | | | golf swing is a total body athletic activity requiring |
| golf （wholesale golf） can greatly improve | | | | the entire neuromuscular system to be involved in |
| performance, driving distances, and shot-making | | | | the execution of the swing. To assimilate the |
| ability. It is all too common for the amateur golfer to | | | | transition from warm-up to actual swinging, it is ideal |
| neglect a pre-round warm-up to prepare for the | | | | to provide the body a "bridging" activity. This is easily |
| upcoming round of golf. This can be a very | | | | accomplished with golf fitness exercises incorporating |
| detrimental misstep relative to performance on the | | | | the entire body in a series of integrated movement |
| golf course. | | | | patterns. |
| | | | | |
| If we review the steps taken by a PGA TOUR | | | | Once this final step is complete, the golfer is |
| professional prior to a round, we would see the | | | | prepared to head to the range and begin the process |
| inclusion of a series of golf fitness exercises within | | | | of hitting shots for the upcoming round. Up to this |
| their pre-round preparation process. The goal of | | | | point, we have provided you a series of both static |
| these exercises is to prepare the body to execute | | | | stretches and neuromuscular activation exercises |
| the mechanics of the golf swing. | | | | within this series of articles to perform within your |
| | | | | pre-round warm-up. This week we will introduce a |
| If we delve further into the components within the | | | | set of dynamic golf fitness exercises geared towards |
| golf fitness exercise section of a pre-round warm-up, | | | | integrating the entire body within functional |
| we will notice three separate types of exercises that | | | | movement patterns. It is very important to follow a |
| are incorporated. | | | | specific order in the execution of the golf fitness |
| | | | | exercises within a pre-round warm-up. Begin with |
| The first series of exercises are geared towards the | | | | static stretches, progress to neuromuscular activation |
| elongation of muscles associated with the golf (golf | | | | exercises, and complete the warm-up with dynamic |
| clubs) swing. The muscles incorporated with the golf | | | | golf fitness exercises. |
| swing are often tight, which causes restrictions in the | | | | |
| ability to execute the mechanics of the swing. Static | | | | The first dynamic golf fitness exercise to implement |
| stretches help lengthen these tight muscles and allow | | | | into the pre-round warm-up program is the Sumo |
| for the ranges of motion required of the golf swing | | | | Squat. This dynamic exercise is geared toward |
| to be executed. | | | | improving mobility in the hips, extensibility in the |
| | | | | hamstrings, and firing patterns in the lower body. |
| Once the golfer has completed a series of static | | | | |
| stretches, the next step within a pre-round warm up | | | | Begin this exercise by standing upright, feet slightly |
| is activation. Activation refers to the process of | | | | wider than shoulder width, torso upright, and toes |
| "waking up" the nervous system relative to the | | | | points forward. Slowly reach the hands towards your |
| requirements of the golf swing. Remember, the golf | | | | feet while attempting to keep the legs as straight as |
| swing is one of the most intricate athletic | | | | possible. Continue to reach downward with the arms |
| movements to perform in any sport, and in order to | | | | and hook the hands under your toes. Once complete, |
| execute it correctly the nervous system must be | | | | begin lowering the hips to the floor between the legs. |
| firing at a very rapid and efficient rate. The utilization | | | | Squat down as low as possible keeping both heels on |
| of a specified set of golf fitness exercises commonly | | | | the floor. Pause for 1-2 seconds at your lowest |
| referred to as neuromuscular efficiency modalities are | | | | position and extend the hips upward keeping the |
| extremely effective at activating the nervous | | | | hands hooked under the toes. Once complete, stand |
| system relative to the athletic actions of the golf | | | | upright, and repeat for 5-10 repetitions. |
| swing. | | | | |
| | | | | Don't forget the importance and benefits of golf |
| Once the muscles have been "stretched" and the | | | | fitness exercises within a pre-round warm-up. Begin |
| nervous system "activated", it is time to implement | | | | with static stretches, progress to activation |
| the final series of golf fitness exercises into the | | | | exercises, and complete the warm-up process with |
| pre-round warm-up program. This final set of | | | | integrated dynamic exercises. |