Golf Fitness Exercises For The Woman Golfer

By:Sean Cochran

It is well known in professional golf how integral golf fitness exercises are for success at the highest level of golf. Men on the PGA Tour and women on the LPGA Tour understand the benefits of golf fitness exercises in achieving success. Outside the circles of professional golf many questions exist about golf fitness exercises. Questions such as; what are the best exercises to improve golf fitness levels, are flexibility exercises and stretches better than other forms of golf fitness exercises, and what are the benefits of golf fitness exercises for the woman golfer?

These and many questions surround the topic of golf fitness. This article is to provide some answers for you on the topic of golf fitness exercises for woman. It has been well documented in magazines and television how LPGA women such as Annika Sorenstam utilize golf fitness programs to benefit their play on the golf course. Is there a difference between the LPGA player and the amateur woman golfer in relation to golf fitness training? The answer is no. Yes, the women on the LPGA Tour are the best women golfers in the world, but the physiology of the LPGA player and amateur are the same. The skeletal, muscular, and neural systems are the same. The professional golfer has the same number of muscles in their bodies as the amateur. The woman’s professional golfer has the same skeletal structure as the female amateur, and nervous system as well. Granted the LPGA player has more refined and efficient swing mechanics, but the body is the same.

As a result of the body being the same, the principles and structure of a golf fitness program for any woman is similar. Before discussing the specifics of a golf fitness program for women it is necessary to understand a few important principles. The first principle to understand about a golf fitness program is sports specific. Sports specific is a term describing the type of training utilized in a golf fitness program. Sport specific training simply states the program utilized by the woman athlete is geared towards improving them in their chosen sport.

A second principle closely related to sports specific training is cross specificity training. Cross specificity training is the utilization of exercises to develop the woman golfer in the positions, movements, and actions incorporated in the golf swing. The goal of cross specificity training is a transfer of training effect to the field of competition. Simply stated, a transfer of training effect is the ability of exercises utilized to train the female golfer having a direct benefit on their performance during a round of golf.

For example, golf fitness flexibility exercises will attempt to improve the flexibility within the woman golfer. As the woman golfer improves her flexibility parameters in relation to the golf swing. She may be able to create a bigger shoulder turn, which may increase the distance of her drives. This benefit is an example of a transfer of training effect onto the golf course. In summary, the three principles that assist in the development of a golf fitness program for women are; sports specific, cross specificity training, and transfer of training effect. Many additional principles exist that are used as guidelines in the development of a golf fitness program, but these are three essential ones.

Outside of the guidelines governing the development of a golf fitness program for woman. Specific physical components within the body are needed within the body to execute the golf swing correctly. Remember, it is the body performing the biomechanics of the golf swing. In order for the golf swing to be executed correctly and efficiently certain levels of flexibility, balance, strength, endurance, and power are required. These are the actual physical components within the woman golfer a golf specific fitness program looks to develop and enhance in relation to the golf swing.

The golf swing requires the body to move through a long range of motion for an efficient movement to occur. Much of this is contingent upon the ability of the core to coil and uncoil during the swing. In order for these two biomechanical actions to occur efficiently, the development of proper flexibility in the core is necessary.

We utilize flexibility exercises that are cross-specific to the movements in the golf swing to develop flexibility. The majority of these flexibility exercises are rotational and dynamic.

The golf swing is a dynamic movement, indicating that the body is in constant motion. It is crucial to develop a range of motion for the swing in a dynamic rather than a static (not moving) method. The goal of these exercises is to create a range of motion in the core for the golf swing. Flexibility is the first physical component requiring development within the woman golfer.

One needs to maintain, dynamically, a stable body throughout the entire swing. We have all hit balls at the range and know what happens when we do not stay balanced during the swing. Improving the balance and stabilization capabilities of the core translates into a better golf swing. Better Balance equals a Better Swing. Even subtle movements are consistency killers; thus we need to develop and maintain balance for a consistent swing.

Balance is connected to the efficiency of the nervous system and strength of the muscular system working together. The development of greater balance in the core and swing is the result of two types of specific exercise. The first challenges the nervous system creating greater efficiency. The second are exercises that create increased strength in the core. The combination of these two types of exercises permit for the body to maintain posture, promote efficient weight transfer, and create power in the swing. The result is a more consistent, accurate, and powerful swing. This is the second component included with a golf fitness program for women

Remember that the golf swing is a repetitive movement. The mechanics of the swing repeat with each stroke. This process can be repeated hundreds of times in a round of golf. Ever go to the range and hit two buckets of balls? At some point the body starts to tire, and shots scatter.

Proper endurance training enables us to repeat a sound swing. We produce this through a series of exercises developing endurance in the entire body. This nets us a consistent swing through eighteen holes. Increasing endurance leads to lower scores. This is the third physical component of the golf fitness program for women.

Club head speed is a function of power. The more power generated by the body, the greater speed at which a club head impacts the ball. More power to the ball equals longer drives. Developing higher levels of power within the muscular system of the body is achieved through the implementation of power exercises. These types of exercise assist in creating higher power outputs of the muscles involved in the golf swing. Power training is the final component found in a golf fitness program for women.

In summary a golf fitness program for the LPGA or amateur woman golfer is relatively the same. Golf fitness exercises for the woman golfer are sports specific. The exercises contained within the golf fitness program are cross-specific to the movements, positions, and requirements of the golf swing. The exercises within a woman’s golf fitness program induce a transfer of training effect onto the golf course. The golf swing requires certain levels of flexibility, balance, strength, endurance, and power to execute correctly. A golf fitness program for women will look to enhance these physical components of the body. The end result is an improved golf swing equating to lower scores and more enjoyment on the golf course.

Digg del.icio.us Blink Stumble Spurl Reddit Netscape Furl

Article keywords: Golf Fitness, Womans Golf, Golf Exercises, Golf Flexibility, LPGA, Golf Stretches, Womans Workouts

Article Source: http://www.articles2k.com

Sean Cochran is one of the most recognized golf fitness instructors in the world today. He travels the PGA Tour regularly with 2005 PGA & 2004 Masters Champion Phil Mickelson. He has made many of his golf tips, golf instruction and golf swing improvement techniques available to amateur golfers on the website www.bioforcegolf.com. To contact Sean, you can email him at support@bioforcegolf.com.

Top Golf Articles
1). Golf Tips - Getting Started By : ArtL History has it that the game of "golf" was born in 15th century Scotland. Then around 1744, the first rules of play were codified and established in Edinburgh by The Company of Gentlemen Golfers. Golf has become one of the most popular sports in the world; played in countries as far reaching as Mexico and Ireland, South Africa and China. And, of course, Scotland.
2). Stance and swing 7 tips for better golf power By : dave4 Golf is a sport that requires you to correct and change things with almost every shot in search of the perfect shot. So many things come into the perfect shot that for one person to master them all can take a lifetime so we all need to take and find advice where we can, reading can never take the place of playing a round or two but when you are unable to get to the course then learning is the next best thing, here are a few tips that I hope will improve your power and accuracy which in tern will improve your game.
3). Stance and swing 6 tips for better golf By : dave4 The perfect stroke is that elusive thing we all strive for, asleep in our beds at night with a smile on our faces as we dream of that drive going straight and true down the middle of the fairway or that putt dropping in to the cup at the end of its smooth 50 yard run. Unfortunately reality bites when we get to the tee and make our shot, those niggling.
4). Abolish Your Comfort Zone - It's killing your golf game! By : Wade Pearse We all have what I call an inner game thermostat. It governs your inner game temperature, so to speak. Your comfort zone is like a climate controlled room. If it gets too cool then it's time to heat up. If it gets too hot the air conditioner turns on to cool things down. Your inner thermostat does exactly what it is preprogrammed to do - bring your game back to normal! How? By producing what appears to be the "wrong swing at the wrong time".
5). Core Exercise For Golf Will Improve Your Driving Distance The Quickest By : Mike Pedersen Core exercise for golf. You’ve probably heard this phrase mentioned on the television a time or to. This is the area that Vijay works on the most with his golf trainer and it seems to be working for him. He’s driving it longer and straighter and winning tournaments. When we talk about core exercise for golf the key term that needs to be thrown in there is rotational.
6). Ball Position For Different Clubs By : Jack Moorehouse Ball position is a critical component that’s often overlooked by players with high golf handicaps. Ball position decides a shot’s initial direction. While theories on ball position abound, you need to find one that’s right for you. Ball position affects a clubhead’s swing path, as I explain in my golf lessons. If the ball is too far back, the clubhead moves on an in-to-out swing path at impact, sending the ball to the target’s right.
7). Golf Practice Isn’t Important If… By : Mike Pedersen Golf practice can only help your game if your body can do what you ask of it on the range. Does that make sense? How often have you taken time out of your day to go to the range for golf practice only to leave more frustrated than when you did when you first got there? Now come on…be honest! Every amateur golfer has experienced this more times than we can count.
8). Golf Swing Improvement Secrets To Stop The Insanity By : Mike Pedersen Golf swing improvement can be elusive for most golfers. I have read many articles and studies on the huge number of golfers quitting the game every year. They are tired of putting in the time, buying equipment, taking lessons, and purchasing every golf training aid on the market only to see no golf swing improvement. You can’t fault a frustrated golfer who experiences the above and quits.
9). Three Golf Tips For Balance During Your Golf Swing By : Mike Pedersen Golf tips for balance. Balance is very essential in executing the right golf swing and in this article I point out three reasons why you may be having difficulties achieving the required balance and I also give three golf tips for balance to correct the situation. A) Poor setup A good setup as you approach your shot is essential to helping you maintain balance throughout the golf swing.
10). Golf Flexibility Is A Key Component For Senior Golfers By : Mike Pedersen Golf flexibility is a common term among senior golfers. Most senior golfers know they have a declining level of golf flexibility and distance. But why then do most of them not participate in a golf flexibility program? If you are in this group of golfers, do you walk off the course frustrated with your performance? Are you dissatisfied with your driving.

New Golf Articles
1). Is A Free Golf Swing Tip A Lifesaver for All Golfers? By : Eddy Kong This article is to discuss a free golf tip is really a lifesaver to all golfers or not.
2). What Type Of Putter Length Is Right For You? By : Eddy Kong This article is to explain what type of putter length is more suitable to you. There are various type of conventional types of putter. Read on.
3). The Legendary Jack Nicklaus By : Jonathon Hardcastle The general consensus seems to be that, at the rate he is going, Tiger Woods is destined to be the greatest golfer of all time before his career is over.
4). To Play Better Golf - Putting Consistently Will Help By : Mike Pedersen Do you get excited at the thought of putting? Does it give you a high to go to the range it spend an hour on your putting? I ask these questions leading into the idea that your putting could be costing you several strokes every round.
5). The Importance of Hip Rotation in the Golf Swing By : Rick Hendershot The basic principle here is one taught by golf teachers since teachers first started analyzing the swing: upper body follows lower body. Coming to a better appreciation of this principle can only have a positive impact on your golf swing.
6). Why Good Golf Shoes Are So Important? By : Tomas Labas A good pair of golf shoes is very important to your golfing experience, because it helps to protect your feet which is very important. And, aid your golfing skills such as swinging and so on.
7). How To Improve Your Putting Practice Golf Drills? By : Eddy Kong There are some tips for getting the most out of the time you spend on practice putting greens. Lot of golfers are doing that on courses.
8). Exotic Bangkok Golf Vacation Mini Guide By : Reed Langdon Thinking of places to enjoy a golfing vacation and want to go somewhere exotic?
9). Golf Swing Trainers Are A Dime A Dozen By : Mike Pedersen The golf training aid market is a booming market. Golfers are rabid and will pay any amount of money in hopes to play better golf. There is a new golf swing trainer coming out every month it seems like!
10). More Women Enjoying the Game of Golf By : Leslie Wright With more women joing the game of golf, more golf teaching aids are becoming available, as well as new marketing opportunites such as golf/spa combo packages!