The Science Behind the Swing
More than just strength, successful golfers need to learn proper weight shifting. Fortunately, this can be trained with a few simple exercises.
By Pete Draovitch and Ralph Simpson
Pete Draovitch, ATC, PT, CSCS, is a
Physical Therapy and Rehabilitation Specialist at the
Training & Conditioning, 15.5, July/August 2005, http://www.momentummedia.com/articles/tc/tc1505/swing.htm
In some ways, training a golfer is like training athletes in most other
sports. Golf athletes need to build strength, flexibility, and movement skills.
Yet golf is also very different from most field and court games in that the
movement occurs while the body is neither running nor reacting. In this sense,
it requires a different approach to addressing training and conditioning needs.
Data collection models have shown that the most important element of improving
a golfer’s swing is proper weight shifting, not increasing strength. By
increasing their strength by five percent, a golfer can get about a 1.7 percent
increase in club head speed. On the other hand, by improving proper weight
shifting, a golfer can achieve up to a 14 percent increase in club speed.
This does not mean we should neglect strength training. Developing proper
weight shifting won’t do much good if the golfer is fatigued by the 11th hole
and can no longer hold postures the game requires. However, we can conclude
that training for proper weight shifting may be more important in golf than
other sports.
STRETCH & STRENGTHEN
The first thing we do when developing a strength and conditioning program for
golfers is assess the individual athletes. We conduct a functional movement
screen to identify any problems with mobility, stability, and sequencing. We
follow that with a clinical assessment to more closely examine their needs.
From these findings, we put together a flexibility and strength program. We
feel that flexibility is very important for several reasons. Along with helping
the athlete achieve more in their strength program, flexibility is important
from a mobility standpoint. Flexibility allows the athlete to store more
elastic energy and decelerate their swing over a greater distance. We
incorporate functional flexibility activities into the start of our athletes’
workouts.
We use many different forms of stretching, including static stretching, PNF,
and Active Release Technique (ART), just to name a few. Some of the exercises
we employ are crossovers, hamstring stretches, kneeling hip flexors, and bow
bends.
In developing the strength-training portion of the program, we aim for
sport-specific muscular strengthening activities. We also use different forms
of resistance, ranging from body weight and resistive tubing to traditional
weight training equipment.
Our strength work focuses on the three major areas of the body. The core is
engaged by utilizing gentle abdominal hollowing and pelvic floor contractions
with all exercises. For low-back-endurance, we use prone leg raises. For the
lower body and core, we employ wall sits, stationary lunges, and windmills. We
use a progression (from least to most demanding) of chops and lifts from
standing to seated to kneeling, as well as seated wall presses, to develop
upper body strength and the core. (See “In-Season Program” below.)
Developing balance is critical for a golfer, as the success of every stroke is
based on having a precisely balanced body throughout the swing. We use a number
of side-stepping drills with tubing wrapped around the athlete’s waist to
strengthen and train the hip abductors and adductors in combination with hip
rotation. We also use dynamic postural balance drills in both challenged and
unchallenged environments, with the eyes open and closed, and on level and
unlevel surfaces.
SEGMENTAL SEQUENCING
After addressing flexibility, strength, and balance as the base of the program,
we then concentrate on developing proper weight shifting through segmental
sequencing. In our opinion, this may be the most important skill and fitness
factor for improving performance.
Since the golf swing is an appropriately timed coiling and uncoiling process,
inability to properly sequence those segments may result in loss of power or in
compensatory movement patterns. The golf score of a tour-level player can vary
as much as 20 to 40 percent between rounds or even between front and back
nines. However, barring injury, muscular fatigue, or different effort levels,
an individual’s strength and flexibility should not vary that much from day to
day. Therefore, the only explanation for the large variance has to be the
sequencing changes which occur from round to round, nine to nine, or even shot
to shot.
How do we train for more effective sequencing? Let’s first take a look at what
makes up effective sequencing.
Optimum athletic performance requires coordination, balance, and well-timed
weight shifts of the various segments of the body. Few athletic skills reflect
this as well as the golf swing. Several neurological systems provide the
feedback necessary for a person to accurately move body segments and contract
and relax muscles during the smooth ballet of sporting movements. Although it
is beyond the scope of this article to provide an exhaustive discussion of
these systems and their pathways, some dialogue of this neuroanatomy and neurophysiology
will be necessary if we are to better understand how to apply training theories
to improve performance.
Three subsystems of the central nervous system (CNS) control our ability to
maintain balance and equilibrium: the somatosensory system, the vestibular
system, and the visual system. Although higher CNS centers (cerebral cortex and
brain stem) are very much involved, we will focus on the somatosensory system.
The somatosensory system, most simply described, is a system of proprioceptors
and tactile sensors that provide information concerning the orientation of body
parts to one another and to the supporting surface for the purpose of
maintaining postural equilibrium. In other words, the somatosensory system
controls how we move our center of gravity and extremities in relation to our
environment.
The most important branch of proprioceptors are mechanoreceptors, which live
either within joint ligaments or capsules (articular) or within muscles and
tendons (muscular). Overlap exists between the two as they provide seamless
control of joint stability via muscle tone changes.
There are four types of articular mechanoreceptors:
Type I are slow and non-adapting receptors, which continuously transmit
impulses as long as the stimulus is present. They allow the CNS to know the
status of muscle contraction and load on tissues at each moment of both static
and dynamic activities.
Type II are the fast adapting receptors, which are movement and rate detectors.
They fire only when the strength of the stimulus being applied changes. They
react strongly while a change is actually taking place and the impulses are
directly related to the rate at which change takes place.
Type III receptors are located in ligaments and seem to measure tension. They
become active at the extreme ranges of motion.
Type IV receptors are free nerve endings that primarily detect pain. Some also
react to crude touch, pressure, and tactile sensations.
Muscular mechanoreceptors are called Golgi tendon organs (GTOs) and muscle spindles.
The GTOs, located where tendon blends to muscle, send information about muscle
tension or changes in tension to the CNS and spinal cord. The spindles,
however, are located within the muscle belly and transmit information regarding
rate and magnitude of muscle length change. The muscle spindles are unique in
that they have nerve attachments that not only perceive stimulus but also cause
motor responses. These motor responses adjust the tension of small muscle
fibers within the spindle itself, altering its sensitivity to the larger
muscle’s current state of tone.
Large muscle movements are initiated when they receive signals from alpha motor
neurons thus changing their current tone. But since the response may be
stimulated by joint and cutaneous mechanoreceptors as well as the brainstem, it
follows that proprioceptor activation in functional movements help increase
excitation of the spindles, which in turn cause a greater recruitment of motor
units and a stronger contraction.
The last groups of proprioceptors are tactile sense organs, which also have the
ability to influence movement and posture. Spread throughout the skin as
cutaneous receptors as well as in deeper layers, these organs are either slow
or fast adapting. Of particular importance are those of the plantar surface of
the feet. They have been shown to supply the CNS with information regarding
weight distribution upon each foot as well as between the feet. Not only are
they important sources of input on static position and body sway, but they play
a significant role during dynamic and functional movements as well. These
cutaneous receptors provide information that blends with the receptors of
muscles and joints to further the overlapping system of neurological input
guiding movement and balance.
This close look at how the central nervous system affects body movement has
helped us better understand segment sequencing and how to train it. From this
information, we developed a series of exercises that can rapidly enhance input
from these somatosensory components, enabling a golfer to learn specific
athletic-golf movements faster as well as improve existing motor skills.
The program is an elastic resistance-based application that targets the
mentioned motor learning and neurological systems. One end of the elastic
tubing is attached to a door (or pulley system) and the other end is wrapped
around the subject’s shoulder. It allows assisted training for developing
segmented sequencing, or motor learning. And it provides resisted training for
strengthening when the tubing is wrapped around the waist. (See “Swinging With
Tubes” below.)
Its usefulness in assisted training is based on targeting the specific parts of
the somatosensory system that are engaged during a golf swing. Type I, II, and
even III mechanoreceptors are targeted as are weight-bearing tactile receptors.
The sport-specific swing planes trigger the type III cells at the end of the
pattern further educating the sensory system as to exact positions. Protocol
rotation patterns tend to load limbs and feet in a certain order, stimulating
the cutaneous receptors of the foot as well as muscular mechanoreceptors of the
lower leg. During rapid movements, this input from the legs give us our most
sensitive means of feeling postural sway, which then encourages loading of the
legs in functional patterns at different times as weight shifts are
progressively trained. This results in massive sensorimotor input and raises
the level of excitability and contractility of the nervous system, speeding the
rate of muscle shortening. In other words, movements and muscle contractions
become more responsive and quicker.
The importance of this becomes evident when we think of a typical force/time
graph. In golf, typically 0.2 seconds are required from a full, take-away
position to reach impact, yet for most explosive movements, absolute maximum
force usually requires 0.6 to 0.8 seconds. So, the goal is to create more power
faster. By focusing on the trunk, hips, and legs, we’re in a great position to
do this.
Ultimately, this approach loads the joints of the spine and lower extremities
in sport-specific patterns. Because these patterns first require the athlete to
control his center of gravity and individual body segments against resistance,
then move those same components with the assistance of the tension, balance is
continually challenged and control improved. This sort of training will enhance
the responsiveness and sensitivity of mechanoreceptors, thereby increasing
proprioceptive input to the CNS.
Since these inputs and effects are mediated via the nervous system, rapid
changes may take place. As has been shown, more input means a better ability to
move the body in a coordinated fashion. “Feel” is enhanced. The golfer’s body
is learning to move more efficiently and effectively.
PLAN WELL
When introducing this program to your athletes, be sure to take into account
the many variables of your specific team. Initial fitness levels, time
constraints, sport coach desires, and athlete maturity are some important factors
to think about.
In addition, other variables must be manipulated to ensure that fitness and
practice time are appropriately adjusted. Time of the season must be
considered, while time of the week determines how much of a workload the
athlete should be undertaking. During the season, practice must take precedent
while the main strength objective should be to maintain levels as close as
possible to those achieved during the preseason program.
Volume versus intensity are the two variables which must be manipulated to
ensure you are optimizing your fitness potential and not over-training or
under-training. Since golfers may hit 500-1000 balls during a usual practice
session, sometimes it is smart to do a totally unloaded, non-weight-bearing
workout, such as non-weight-bearing trunk stability or aquatic therapy.
It is also important to recognize that anyone interested in competing at a high
level must participate in a year-round strength and conditioning program. What
was once the exception is now the rule.
Sidebar/Table:
In-Season Program
The following program, adapted from Complete Conditioning for Golf, includes
time limited total body strengthening, flexibility, and neuromuscular training.
Program
Component . . . . Body Focus . . . . Exercise . . . . Reps/Duration
Flexibility . . . . . .Hips/Glutes . . .Figure Four . . . 1 rep x 20 sec.
. . . . . . . . . . . . .Hip Abductor . . Crossover . . . .1 rep x 20 sec.
. . . . . . . . . . . .Abs/Low Back...Dbl Leg Xover....1 rep x 20 sec.
. . . . . . . . . . . . Hamstrings . .Seated Hamstring. .1 rep x 20 sec.
. . . . . . . . . . . . Upper Back . .Seated Club Lat . . . 5 reps x 5 sec.
. . . . . . . . . . . . Abdominals . . . . .Press Up . . . . 3 reps x 10 sec.
. . . . . . . . . . . Hip Flexors. . Kneeling Hip Flexor..1 rep x 20 sec.
. . . . . . . . . . .Hips/Abs & Shoulder . .Bow Ben . .3 reps x 10 sec.
Strength . . . . . Trunk . . Abdominal Hollowing . . 1 set x 15 reps
. . . . . . . . . . . .Trunk . . . .Prone Leg Raise . . . .3 reps x 10 sec.
. . . . . . . . . .Lower Body . . . .Wall Sit . . . . . . 6 reps x 5-10 sec.
. . . . . . . . . .Lower Body . .Stationary Lunge . . . .1 set x 12 reps
. . . . . . . . . .Lower Body . . .Windmills . . . . . . . .10 reps x 2 sec.
. . . . . . . . . .Upper Body . . .Seated Chop . . . . 10 reps each way
. . . . . . . . . .Upper Body . . .Seated Lift . . . . . . 10 reps each way
. . . . . . . . . .Upper Body . . Seated Wall Press . .8 reps x 3-5 sec.
Balance . .Hip Abductor .Tubing Side Stepping .15 reps each way
. . . . . . . .Hip Adductor .Tubing Side Stepping .15 reps each way
Segmental . . . .Full Body . . .Assisted Take Away . . . . . .15 reps
Sequencing . . . Full Body . . .Accelerated Swing . . . . . . .15 reps
Sidebar/Table:
Swinging With Tubes
To help golfers develop their segmented sequencing, we have developed a swing
training system that uses both assisted and resisted movements. This system
helps re-synchronize weight shifts while incorporating strength, power, and
range of motion gained through more traditional programs. It uses a device
called the “Instant Replay,” which consists of elastic tubing attached either
to a door below the bottom hinge or to a pulley system near the floor. Here are
the exercises we use:
Assisted Take-Away: Make a shoulder loop in the free end of the tubing and
reach through it with your right arm (right handed golfer). Turn in a circle to
your left until your right shoulder points at the pulley system or door
attachment. The tubing should now be wrapped around the body from the right
shoulder, exiting the body from the right side. Perform assisted back swings
focusing on your core. Do not swing completely through—perform the back swing
only, then stop and reset for another rep.
Resisted Swing: Facing the wall/door attachment, hook the tubing on the right
side of your pelvis and turn to your left, wrapping the tubing around your
pelvis until your right shoulder points at the wall/door attachment. Adjust the
tension so that you feel constant tension throughout the entire swing. Hold
your finish position against the tension and slowly return to your address
position before repeating.
Opposite Side Take-Away: Use this for developing balanced range of spinal
motion when necessary. Face the wall/door attachment and loop the tubing over
your left shoulder. Turn to the right in a full circle until your left shoulder
is pointed at the wall/door attachment. Now perform left handed back swings
without swinging through.
Accelerated (Assisted) Swing: Use the same set up as in Opposite Side Take-Away
but change your swing thoughts and grip to a right-hander golfer. Perform full
swings holding your finish position in a balanced form. Be sure that when you
are in a finish position, there is no more tension within the tubing—it should
hang limp. You will be very close to the door/wall attachment. Focus on your
core during the entire swing.
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.
