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Better Golf, Renegade Style



Posted in: Articles by ProSource, Training Articles
By John Davies | Feb 16, 2009



When I wrote my first book on Golf, " R-Factor for Golf", a number of years ago, much of my typical audience was surprised with my choice of topic. In writing the book, it was my intention to address the needs of the sport as well as dispel the myths associated with an endless array of training gadgets and questionable ideas.

Like many well intended volleys, it came on the heels of the constant barrage of hype that surrounds the game. Even as some in the exercise industry have made a "meal" out of golf preparation by slapping the prefix "golf" onto a myriad of exercise classes and resistance approaches in an effort to dupe the public, the current economic downturn has done an efficient job of weeding many of those snake-oil salesmen out of the exercise game. However, getting factual information out to the golf-playing public is still no easy matter.

The essential peculiarity of golf, or " training for golf," is that regardless of how you train off the course, if you do not carefully monitor your swing, your efforts will be largely wasted. To suggest to the untrained reader anything to the contrary is to display a practical lack of playing knowledge of the game and of the latest technological advancements. This doesn't mean you shouldn't exercise. It simply means that you should exercise correctly.

Within golf, a few basic tenets need to be understood before proceeding. Golf is played by individuals possessed of a wide range of physiques and levels of fitness. Indeed, many "less fit" individuals will possess an outstanding game. Interestingly enough, the training that most of the younger players seem to do contravenes the needs of the game.

To drop your score we will need to focus particularly on dynamic range of motion, core strength, explosive power and sport-specific needs. Please note this is not a departure from the "Wheel of Conditioning" but merely a summary for a topic that could fill volumes. In stage of one of this series, let's first look at Dynamic Flexibility.

Borrowing from my book " With Grace" on middle-aged health and virility, dynamic range of motion directly impacts upon performance. It involves general and ballistic type movements to assist with hip, shoulder and spinal rotation. This section is performed at the start of each session and will help prepare the hips, shoulders, back and activate the core for training. It recognizes the relationship that the spine has in controlling the position of the torso in space and that the shoulder and hips perform in controlling the arm and legs in space.

For our work, we will the use the "Red2" program found in " In Search of Power, part 2" and the hurdle mobility drills posted below. Depending upon the amount of training time available, I suggest a combination of both done to level of ability of each user. In future stages of this series will expand upon this and layer additional work on top.

For the Hurdle drills, the barrier is optimally set at hip height but make sure the level is set where the exercise can be performed properly. There is no problem lowering or raising the height as needed as it will ensure proper technique and gradually loosen the hips. Per exercises align five hurdles and complete roughly five plus sets totally over a six minute training block, with two movements per day.

1. Side movement, lead leg over; Stand to the right side of the hurdles. Raise your lead leg over, maintaining a slight bend in the leg. Stay on the balls of your feet as you plant each leg. (Tuesday)

2. Side movement, crossover leg over; Stand to the left side of the hurdles. Raise your crossover leg over, maintaining a slight bend in the leg. Stay on the balls of your feet as you plant each leg. (Tuesday)

3. Side movement, lead leg, then opposite; Stand to the right side of hurdles. Raise your lead leg over (again, maintaining a slight bend) and then off to the side. Stay on the balls of your feet. (Wednesday)

4. Front movement, from side; Stand facing the hurdles. Proceed with one leg at a time by raising each knee over the first hurdle. Stay on the balls of your feet as you plant each leg. (Monday)

5. Front movement, down center; Stand facing the hurdles. Raise your lead leg over the first hurdle, and then bring your trail leg over the second hurdle. (The hurdles must be set close enough to accommodate this.) Stay on the balls of your feet. (Monday)

6. Duck under, stay low throughout; Stand perpendicular to the hurdles. Duck under the first hurdle with your lead leg. Make sure your movement is initiated by pushing your buttocks back and that your feet always face forward. Stay in a low squat position throughout this drill.(Wednesday)

7. Duck under, pop up; Stand perpendicular to the hurdles. Duck under the first hurdle with your lead leg. Make sure your movement is initiated by pushing your buttocks back and that your feet always face forward. Pop up from the squatting position after you clear each hurdle.(Thursday)

8. Duck under, twist, stay low; Stand perpendicular to the hurdles. Duck under the first hurdle with your lead leg, and then twist to lead under the second hurdle with your opposite leg. Make sure your movement is initiated by pushing your buttocks back and that your feet always face forward. Stay in a low squat position throughout the drill. (Thursday)

9. Duck under, twist, pop up; Stand perpendicular to the hurdles. Duck under the first hurdle with your lead leg, and then twist to lead under the second hurdle with your opposite leg. Make sure your movement is initiated by pushing your buttocks back and that your feet always face forward. Stand up from the squatting position after you clear each hurdle. (Friday)

10. Forward zigzag duck under; Stand facing the hurdles, which are arranged in a zigzag pattern, each successive hurdle offset one length from the previous hurdle. Duck under each hurdle, and stand up between them. (Friday)

Get ready for Better Golf this spring Renegade Style. In the next in this series we will look towards proper trunk development for the Golf Course.



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Disclaimer: The articles featured herein are for informational purposes only and should not be construed as medical advice. Specific medical advice should only be obtained from a licensed health care professional. No liability is assumed by ProSource for any information herein.





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