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September 2012 E-Newsletter
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Dynamic Warm Up to Maximize Golf Performance
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By: Jason Glass BHK, CSCS
TPI Advisory Board Member
One of the most common questions I am asked from coaches and golfers is, “What is the best warm up to do before playing golf?”. My answer is quite simple, just like every golfer has a different swing style and body type, every golfer needs a different warm up. Saying that, if you live by my warm up rules and fit them to your body, you will be able to design a pre round warm up that is perfect for your game. Here are the rules of warming up for optimal golf performance:
Make Sure it’s Dynamic
Your warm up needs to be dynamic in nature. The golf swing is dynamic and so should your warm up. I always say I’ve never seen anyone pull a muscle statically. Prepare your body for the dynamic ranges of motion and speeds that it will encounter during the golf swing.
Raise your Body Temperature
Before your round of golf, you want to warm up your muscles, tendons and connective tissue without breaking into a sweat. You just want to feel like you have played a few holes before you reach the first tee.
Warm Up the Nervous System
Whenever people think about warm ups they think muscles. What about the system that controls the muscles? To maximize your performance your nervous system also needs to be firing on all cylinders. I like my movements to incorporate increasingly more complex motor patterns as the warm-up progresses.
Reinforce Proper Motor Patterning and Sequencing
The golf swing starts with a loading pattern from the arms down and a firing pattern from the ground up. Make sure the exercises you choose reinforce the proper body positions, sequencing and speeds used in your golf swing.
Make it Golf-Specific
My warm up starts very non golf and progresses till it resembles the swing. The mind and body must get into golf mode during the warm up so always finish with exercises that closely resemble the swing. I want my golfers to feel like they have already hit a bucket of balls before they hit their first tee shot.
Range Appropriate
Your pre-round warm up should be simple, require no equipment other than a golf club and can be performed on the driving range in your golf clothing. If you need bands, weights, balls and gadgets you are probably trying too hard. Save those exercises for the gym.
Keep these concepts in mind when you are designing your pre-round warm up and you too can play your best golf.
For an example of the simple and effective on-range golf warm up that I use with my players, watch the "Driving Range Warm-up" below. If you would like a personal on-range warm-up designed for you give us a call to schedule your assessment at:
541-382-7890.
Visit the following website for more golf-specific health and fitness information, and ways to maximize your performance:
Golf Fitness and Performance Program - TAI Athletic Club of Bend
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2012 World Golf Fitness Summit
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Chris Cooper PT, DPT, CSCS, TPI CGFI is pleased to announce that he will be attending the 2012 World Golf Fitness Summit this year in Orlando, Florida. This summit is a three-day educational conference for passionate professionals of golf, fitness, and medicine. Chris is looking forward to the event and plans on passing his experience onto his patients.
About the Summit
The biennial summit, in its fourth showing, brings together a dedicated community to examine the Practical Application for Performance.
The 2010 summit boasted over 500 golf health and fitness professionals from 18 countries. This summit promises to be even bigger, featuring presenters who work with beginners, the world's elite and every golfer between. The diverse speakers will educate the audience on trends, technologies and techniques that are shaping golf's future.
Visit the following website for more information about this event:
2012 World Golf Fitness Summit - Orlando Florida
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