Dynamic Golf
Flexibility Training For A Better Golf Game
An In-Depth Feature Article Looking At Dynamic Flexibility And How It Can Improve Your Golf Game
Jason Krantz
You know that flexibility
is an important part of the physical component of your golf game. You know that
you must do flexibility training in order to prevent injuries and play better
golf. You do your flexibility training routine and realize minimal, if any,
results in your golf game. What gives? If flexibility is so important, why
doesn’t your regular stretching routine improve your game and body?
This feature article will
explain the different types of flexibility, outline what kind of flexibility
you need to improve your power levels/swing and will give you some sample
exercise with explanations.
Static vs. Dynamic
Flexibility Programs
There are two main types
of identifiable flexibility: active, also referred to as dynamic, and passive,
or static, flexibility. Static stretching usually refers to the typical stretching
maneuvers everyone did in gym class, such as the sit and reach. They usually
involve loading the soft tissues with either the weight of the body or its
limbs.
To most golfers
flexibility training is synonymous with static stretching. There have been
books, videos and all sorts of contraptions developed to promote static
stretching routines. Unfortunately, static stretching is perhaps the least
efficient strategy for improving golf-specific flexibility
For the serious golfer,
static stretching is insufficient to develop the full range of movement, power,
strength, stability and mobility required by golf. Part of the reason for this
is because static stretching elongates the muscle over a gradual time frame,
but the golf swing is completed in under a second. If a muscle is trained to
gradually stretch over 30 seconds (static stretching), but really needs to
stretch in a half second (golf swing) then it is easy to see why static
stretching does very little for golf specific flexibility.
Dynamic Strength and
Flexibility Must Be Developed Concurrently
You must make sure when
you are developing flexibility that you are also concurrently developing
dynamic strength so that your muscles are strong enough to keep your joint(s)
in control and safe from dangerous ranges of motion (3). When you watch a
powerful golf swing in slow motion, you can see that there is a significant
amount of stress and torque on the body (1,2).
This stress and torque
represent opportunities for your joints to be moved into positions that they do
not regularly go into. During functional flexibility training you are typically
contracting the muscles while you are stretching them. Doing this develops your
ability to stabilize and protect joints in increased ranges of motion through
active joint mobility. By having the dynamic strength over increased ranges of
motion to protect your joints and muscles, your body can better manage the
forces of the golf swing and be more efficient and effective at developing
power.
Complete And Efficient
Flexibility Training Should Be Your Goal
Stretching must be
combined with high intensity dynamic activities, full range resistance
activities, and low intensity cardiovascular activity to develop complete and
stable ranges of motion. It should also be noted that heavy resistance training
used over a full range of motion constitutes a very efficient and effective
means of active stretching.
It is unnecessary to
perform a wide variety of specific flexibility movements in order to enhance
the flexibility of the entire body, as this would be extremely inefficient and
time-consuming. You can develop tremendous golf-specific flexibility by doing a
few simple functional movements that closely simulate the golf swing.
A few dynamic stretches
in which you gradually increase the range and duration of the multi-joint
motions found in the golf swing will serve you much better than a single
extended session of many single-jointed stretches. Again, we want to stretch
various muscles together since they operate together in the golf swing.
Your Get What You
Train For
The ultimate point is
that you get what you train for. If you stretch in a static state, you get
static flexibility. If you stretch in a dynamic state, you get dynamic
flexibility. Static stretching does little to improve active joint mobility,
which is by far the most important flexibility quality needed in golf. Since
golf is a dynamic movement, you want to spend most of your time focusing on
dynamic stretches to optimize your golf specific flexibility. Some examples of
dynamic stretches/flexibility exercises include:
- Weight Training
- Medicine Ball Training
- Cable/Pulley Training
Dynamic Flexibility
Exercises
I’m going to show you 5
basic exercises that are not only excellent movements for functional flexibility,
but are also excellent at training core strength, stabilizers and balance.
As a note, these
exercises are not going to hammer you like a regular weight lifting movement
would. You will still get tired, but it will be a different kind of tired. You
will know what I mean when you try them out. The point being, just because you
are not exhausted after doing these exercises does not mean that they are not
effective.
Click on an exercise for
a video demonstration and a detailed description on exercise technique and
benefits for your golf game/body.
Final Note
I think I should note
that this article does not intend to suggest that static stretching does not
have some merit in a balanced golf specific training program. The intention is
to show you that perhaps the traditional method of flexibility training is not
the most efficient or effective strategy for improving functional flexibility.
I have mentioned in
previous articles that I do no static stretching in my training program and
still have great ranges of motion in my swing that allow me to generate the
power to hit 350+ yard shots. By implementing the techniques mentioned above
you will rapidly improve your overall dynamic flexibility levels, decrease your
chance of injury and improve your golf swing power.
Hopefully this article
has shown you how dynamic flexibility can improve your golf game and also given
you some ideas on how to train for increased dynamic flexibility. There are
more advanced exercises and techniques that we outline in the members section
of the site. We also give you dynamic warm-ups designed to have you ready to
play your best golf right off the first tee.
If you would like your own custom dynamic flexibility and performance enhancement program sign up for the Pure Power Program.
References
1. Reed EdD, ATC. 2005: Strength
and Conditioning Strategies to Reduce the Risk of Lower Back Injuries
Associated With the Golf Swing. Strength and Conditioning Journal: Vol. 27,
No. 2, pp. 10–13.
2. G.F.
John Maddalozzo. 1987: SPORTS PERFORMANCE SERIES: An anatomical and
biomechanical analysis of the full golf swing. National Strength &
Conditioning Association Journal: Vol. 9, No. 4, pp.
6–9.
3. Gambetta, V. Building
the Complete Athlete.
Jason is the founder of Sonic Boom Golf, a golf conditioning company devoted to improving golf performance through enhanced physical conditioning. He draws his knowledge of power and strength development from his years of training under some of the best strength and conditioning programs and power coaches the USA has to offer. He was a Division 1 track and field athlete, running the 100/200m sprints for the University of Oregon, which is one of the most storied collegiate track programs in the country, birthplace of Nike and home to the legendary Steve Prefontaine. The training techniques and principles that allowed Jason to be a great sprinter also allow him to develop incredible power in his golf swing. As a Certified Strength and Conditioning Specialist (CSCS), Jason uses his expertise in power development, practical knowledge and real world performance enhancement experience to ensure that all his clients realize maximum golf performance improvement in a minimum amount of time. Jason is a power golf specialist, typically averaging over 340+ yards off the tee. He has a maximum recorded swing speed of 151 MPH, maximum ball speed of 213 MPH and longest drive of 402 yards.
The articles at GolfFitnessProducts.net are for informational purposes only and are not intended to substitute for direct examination and exercise prescription by the appropriate health professional. It is strongly recommended that you do not perform any exercise program without the consent of your personal physician.
