Complete Conditioning
for Golf
Over the years, technological advances have led to incredible changes to the game of golf. Yet not until recently has attention been paid to how changing your physiology will improve your game. Regardless of your talent level, available time, or level of fitness, this book provides you with options for undertaking an effective program that will help you correct problematic neuromuscular imbalances. And by following these proven programs, you are sure to improve your game."
Introduction
Golf is a great game enjoyed by more than 25 million Americans. You are undoubtedly one of that number, and whether you're a tournament player or novice, you certainly want to perform as well as you can. You also want to avoid injuries and physical setbacks that can easily detract from your golf experiences. The purpose of this book is to present a sensible and personal physical conditioning program that will enhance your playing ability and reduce your injury risk. As you will see, these desirable outcomes are two sides of the conditioning coin, and the same training program that increases your driving power also decreases your injury potential.
The golf swing is a complex, explosive, and physically stressful action, and you must prepare your body to both produce and withstand the forces required for powerful drives. You can improve several important aspects of your swing through functional fitness training that should significantly increase your driving distance.
1. You can increase club swing range by improving your joint flexibility.
2. You can increase your club swing by developing your muscle strength.
3. You can increase your club swing by training your dynamic postural balance and segmental coordination.
Improving your golf game through better physical fitness is what this book is all about. Of course, this includes cardiovascular activity and appropriate nutrition, which we address in detail in chapter 7. Our primary focus, however,is on safe, sensible, effective and efficient exercise programs designed specifically for golfers. These progressive fitness components include flexibility for full swing mechanics (chapter 3); strength for maximum distance and control (chapter 4); postural stability for a consistent swing plane (chapter 5); coordination for power transfer and skill execution (chapter 6); and the complete golf conditioning program (chapter 8).
Because we want you to fully understand the fitness essentials for optimum golf and how to evaluate your personal fitness strengths and weaknesses relevant to golf performance, we devote the first two chapters to these topics. After following the suggested exercise programs and developing a functional level of golf fitness, you will find it relatively easy to maintain your new physical abilities. For this reason, we conclude the book with our 15-minute golf fitness workout (chapter 9), which enables you to train productively even when time is limited.
We believe that the first step for improving your golf game and avoiding physical setbacks is a sound general exercise program that increases specific stretching, strengthening, and sequencing exercises to enhance your power production and elevate your playing ability to higher performance levels. This book presents well-tested programs of basic exercise and sport-specific training known as the PAC (Progressive Adaptive Conditioning) Total Golf system which can increase your driving distance, injury resistance, and playing enjoyment.
by Pete Draovitch & Wayne Wescott
Pete Draovitch, personal trainer and physical therapist to PGA Tour star Greg Norman, has teamed up with internationally acclaimed strength training specialist and golf conditioning researcher Wayne Wescott to develop the first comprehensive golf fitness manual. Draovitch and Westcott provide 105 exercises and drills to develop a swing that produces greater distance and control with each club.
Also included is a special 15-minute workout developed specifically for busy people who want to maintain strength and flexibility for that next round of golf. The authors even include a nutrition chapter, truly making Complete Conditioning for Golf the complete golf fitness book.
Foreward
by Greg Norman
I have been playing golf for more than half my life and have always held the belief that a sound body leads to a sound mind. I am so committed to this philosophy that six years ago I hired my own personal physical therapist to oversee my strength, conditioning, and rehabilitation program. Programs for recreational and tour level players certainly differ, but the goal of any program should be the same: to change the composition and reaction ability to one's neuromuscular system in order to develop a more consistent golf swing.
About the Author
"Pete is one of the most knowledgeable people in sports conditioning. This book will enable even average golfers to improve their athletic performance and get their golf swing fit for life."
— David Leadbetter
Instructor for Nick Price and other pro golfers, Owner of 18 golf academies worldwide
About the Program...
"I encourage everyone to do conditioning drills as part of their program. The medicine ball drills especially help to promote weight transfer and develop rotational speed."
— Butch Harmon
Instructor for Tiger Woods and other pro golfers, Owner of Butch Harmon's Golf School
Chapter Highlights
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CHAPTER 1
Fitness Essentials for Golf
In golf, a small advantage in one aspect of the game may mean the difference between finishing first or twentieth. Learn what fitness components can help you improve your game.
CHAPTER 2
Golf Fitness Evaluation
Use these 7 screening tests to provide invaluable information for enhancing your golf swing.
CHAPTER 3
Flexibility for Full Swing Mechanics
Tiger Woods' exceptional range of motion gives him the rotational speed he needs for powerful swings. Use these 23 flexibility exercises to improve your range of motion.
CHAPTER 4
Strength for Maximum Distance and Control
Research shows that strength training can improve your club head speed. Use these 26 strength training exercises to get more out of your swing.
CHAPTER 5
Postural Stability for a Consistent Swing Plane
Greg Norman develops his postural strength from the core out to improve his swing power. 15 stabilization exercises help you put power behind the ball.
CHAPTER 6
Coordination for Power Transfer and Skill Execution
Now transfer the flexibility, strength, and stability you've gained through your complete conditioning program. 25 exercises transfer your new found power to proper swing mechanics.
CHAPTER 7
Nutrition for Golf Energy Needs
Round out your complete conditioning program with a balanced diet that trims the fat and gives you the energy you need for your best performance through the back nine.
CHAPTER 8
Complete Golf Conditioning Program
Tailor specific flexibility, strength, stability, and skill workouts to your schedule. 6 sample workouts and four sample schedules show you how.
CHAPTER 9
The 15-Minute Golf Fitness Workout
Is your training time limited? Try these 22 select exercises three times a week to get the best workout possible in 15 minutes. |
