| Most golfers are only too aware of the "front 9" and | | | | = whole in one!] |
| "back 9". In this article, I want to introduce to you | | | | Essentially this refers to the skill level of the golfer. |
| the often forgotten "side 9". | | | | Some golfers are naturally talented; others have to |
| Improving Your Front-9 | | | | work at it. |
| Golfers who rush from the parking lot to the first | | | | 5, 6, 7. Scalability (Endurance, Strength, Power [ESP]) |
| tee often report that they don't really get into the | | | | This is where most golf fitness programmes normally |
| groove until the fourth hole or so. A proper | | | | begin! Only when I am happy with stages 1-4, will I |
| "Warm-up" helps to lubricate joints, increase the | | | | start progressing the fitness programme to include |
| pliability of joints, and to direct blood to your golfing | | | | endurance - strength - power work. I like to think of |
| muscles. Nothing new there right? Just one | | | | this as a continuum although the reality is each |
| advancement perhaps. Static stretching can | | | | supports the other to an extent. That's where this |
| temporarily reduce your muscle power. Warmups | | | | concept of scaling the fitness programme comes |
| should consist of dynamic stretches instead and light | | | | from; from Endurance to Strength to Power. When |
| areobic activity such as a brisk walk. Save ALL static | | | | you have all 3 in equal proportions, again I joke, you |
| stretches for when cooling down AFTER your game. | | | | have ESP (an innate awareness of how to physical |
| Improving Your Back-9 | | | | perform in any golfing situation, from tee to green!). I |
| Finish strong! "Fitness" allows you to maintain good | | | | also joke, all golfers must Push More (weights) to Pull |
| technique & concentration throughout the 18 | | | | Less (on their swing)! |
| holes. Mobility stretches can help throughout every | | | | 8. Sustainability = Nutrition |
| round of practice or play, as well as during the course | | | | Being out there for 18 holes means you must |
| of a game, as feels necessary. This promotes a | | | | consider food and hydration or pay the |
| consistent swing. Plus, if you play or practise regularly, | | | | consequences! Plus you can't outtrain a poor diet. |
| you will benefit from appropriate cool-down. | | | | Sound nutrition plays an important role in your overall |
| The "Side 9" | | | | conditioning. |
| This is a phrase I have invented with my clients, | | | | 9. Invisibility = Mental conditioning. Putting it all |
| jokingly, to demonstrate the 9 key pillars behind | | | | together! |
| 100% golf fitness. Here they are: | | | | Ok slightly contrived but this essential last key pillar |
| 1. Flexibility | | | | refers to how you put the other 8 factors together |
| It all starts with being sufficiently flexible. If you start | | | | as well as your mental game. Hence it represents |
| developing muscles in an already overtight body, you | | | | largely intangible factors but is important |
| only compound matters! Flexibility first before | | | | nevertheless. |
| strength and endurance conditioning. | | | | So there you have it. You were already aware of |
| 2. Mobility | | | | the "front 9" and the "back 9", but if you want to |
| Flexibility refers to single joints. Mobility refers to | | | | play them equally well, you must consider the "side 9" |
| compound / multiple joints. Once single joints are | | | | (the 9 key pillars behind 100% golf fitness). |
| sufficiently flexible, the next stage is to sufficiently | | | | Golf fitness can seem confusing because essentially it |
| mobilise the entire golfing body. | | | | demands every aspect of fitness from flexibility to |
| 3. Stability | | | | endurance to power etc, but once you start to see |
| Now we have sufficient flexibility / mobility, we must | | | | it as a continuum, what you need to do should start |
| then determine specific joint stability and compound | | | | making a whole lot more sense! |
| joint stability. This decreases the chances of injury | | | | With fitness too, it's not possible to train every |
| later and sets up a strong foundation for power | | | | aspect simultaneously either. That's why for golf you |
| development. | | | | need to build a progressive periodised workout |
| 4. Ability [Balance & Posture & Coordination | | | | routine with a wide variety of exercise alternatives. |