Golf and sports specific training

Golf is a sport that requires highly developed and articulated muscles of the upper body, along with excellent neuromuscular co-ordination. From the pro player to the weekend warrior, anyone looking to improve their golf game should look at creating a sport specific training programme. The biggest mistake would-be golf player can make is to assume that golf excellence is all down to luck or neuromuscular co-ordination. The truth is, you can have excellent eye-hand co-ordination, but with out the muscular development and articulation through the arms, torso, hips and thighs, you won't be able to achieve that perfect swing.

A very good overall level of fitness is required for excellence in golf. Players should do regular cardiovascular workouts in order to maintain heart health and endurance. In strength training, players should focus specifically on the core muscles as these are instrumental in the swing. The power behind the swing doesn't just come from the arms. In fact, the contribution made by the arms themselves is largely holding the club steady throughout the trajectory of the arch. Most of the swing's power comes from the twisting action through the abdominal obliques and the muscles of the shoulder girdle. These muscles need to be strong, but at the same time, flexible. Activities such as swimming, Pilates or yoga are excellent for players of this sport, because they increase strength and build muscle without creating bulk that may be an impediment to suppleness and mobility. Pilates and Yoga specifically are very beneficial as they not only create strength, they also emphasize control, focus and balance, which are all essential to a finely articulated swing. The hips and thighs should also be a focus for strength training, mostly because they serve as the axis on which the body turns, and the support system respectively. The thighs and legs must be able to hold the body steady, while the whole upper body turns from the hips upwards. Without a solid base and strong axis, it's easy to be thrown off balance by the gravitational pull of the club.

Aside from building strength, endurance, flexibility and balance, sport specific training for this sport should include neuromuscular co-ordination drills, where the focus is keenly exercised.