Introduction
There have now been several good reviews on how to achieve the best mix of physical training elements in order to maximise the performance benefit the golfer whilst mitigating any negative effects of training. This week we highlight the main points of one from the vault – a narrative review from 2014 of the literature that also provides some very practical applications of golf fitness science. It also crushes some long held views on the importance of flexibility versus strength in golf…
Article Title
Read, P. J. L., Rhodri S. (2014). “Strength and Conditioning Considerations for Golf.” Strength & Conditioning Journal 36(5): 10.
Background
Physical conditioning for golf is an essential component of performance enhancement and injury reduction with recent scientific investigations providing evidence demonstrating improvements in performance measures such as club head speed, following strength and power training interventions. However, information regarding the practical application of appropriate strength and conditioning programming is limited. The aim of this is article is to provide an evidence-based needs analysis of the sport, and to review the literature pertaining to the physical development of golfers. This will aid in the prescription of effective training programs to enhance performance without the fear of experiencing commonly perceived side effects (e.g., loss of mobility), which may discourage individuals from partaking in such activities.
Conclusion
The key findings from this review were that anti-rotational exercises were needed to reduce the risk of spinal injury, an example of this would be static cable presses in standing. As far as increase performance goes, increasing rate of force development through the ground by building up to leg power training and rotational exercises are desirable. Examples of these would be jumping or Olympic weightlifting variations and medicine ball rotational throwing variations respectively.
As far as dispelling myths, this review of the literature suggests that flexibility may be as a result of the sport itself and that despite the attempts of some studies to show that improving flexibility might bring about improved golf performance, the results did not support this notion. The myth that strength training should necessarily reduce flexibility was also put to bed with this review recommending that provided that the strengthening exercises were performed to full range of motion no loss of flexibility would be experienced and there was no support in the literature to suggest this occurs in any case.
So the take home message for the competitive golf community is to gradually build include a progressive mix of injury prevention, full range of motion strengthening, leg power and rotational medicine ball activities – and your golf will improve.