Ball Exercises for Golf
Exercise ball
exercises for
golf will address the five important components of the golf swing.
Mechanics
of an efficient golf swing require flexibility, stability,
balance, power, and strength. If your body doesn't have the
capabilities, the result is at best an inefficient golf swing, at
worst, injury.
How
will Ball Exercises Help?
Where does Power
Come From
in Swing?
A Sample
Program for
a Golfer
Prevention
of Back
Injuries in Golf
Great
golf exercises are the key ingredient in prolonging a lifetime of
injury and
pain free golf.
Regardless of how much you practice the ultimate swing, if you don't
have the power to implement it you will always fall short of your
target.
Exercise
Ball Exercises for Golf will help:
improve
rotational
strength and
speed
Improve
shoulder strength and overall
flexibility to minimize
the potential for injuries
Improve
dynamic balance and stability to
stay
centered over
the ball during your swing.
strengthen
and
protect the
spine from injury
utilize
the arms
and core as a
single unit, similar to your golf swing
create
the
efficient transfer of energy between the legs and arms
By
incorporating
exercise ball exercises for golf
into your routine you can enhance not only your core strength and
stability, but also balance, coordination and body awareness, which are
all very important components of an optimal golf swing. Since
Balance is also key for weight shifting during your golf swing, these
great golf exercises with the
ball encourage you to use your balance to maintain an upright
position. Again, you are strengthening your postural muscles (back,
stomach, hips) as your muscles isometrically contract to maintain your
balance and upright posture on the ball.
By
definition "POWER =
FORCE X VELOCITY"
We want to create the
greatest amount of force (torque) in the shortest
period of time. To achieve increased power we need to increase the
force
produced
throughout the down swing which comes from your core (mainly
abdominals). A well-developed
core allows for
improved force output and increased neuromuscular efficiency.
Power is
also
dependent on the velocity of your swing as it hits the ball. The
range of motion in your trunk directly correlates to the ability to
generate club head speed. The
golf club has a limited amount of time to accelerate during your down
swing to achieve its maximum velocity at contact. By improving your
flexibility, the degree of trunk rotation relative to your hips, hence,
the distance of the upswing, you likewise increase the
distance that the club has a chance to accelerate prior to contact with
the ball.
Both of these variables are affected through training with
exercise
ball exercises for golf.
Any core
exercise for golf you do needs to incorporate rotational strength and
flexibility. Doing great golf exercises that closely mimic your golf
swing,
will not only improve the strength and flexibility of your golf swing
quickly, but reinforce your swing technique off the course. This double
benefit will transform your game.
In addition to the
abdominals (rectus abdominus, external/internal
obliques and transversus abdominus), the core for golf also includes
the hip musculature (psoas, gluteii, and adductors), lumbar spine
musculature (multifidus, interspinales, intertransversarii, rotatores,
quadratus lumborum, latissimus dorsi and superficial/deep erector
spinae), thoracic spine musculature (transversospinales, lower/middle
trapezii, rhomboids and serratus anterior/posterior), and cervical
spine musculature (paraspinals, scalenes, sternocleidomastoid, longus
coli/capitus and upper trapezius). For all of these muscles to function
together optimally a high degree of neuromuscular efficiency is
required.
A
great exercise
program includes the following exercise ball exercises for golf:
In order to
efficiently transfer energy to the club we must work on all muscles
involved in the swing. Perform three sets of each
of these exercise ball exercises for golf as described three times per
week and within 4-6 weeks you
should notice a difference in your golf swing. If you find the
exercises very easy, feel free to progress them as each exercise ball
exercise for golf description suggests.
As a
physical therapist my special interest is in treating and
preventing injuries. The golf swing places a tremendous amount of
stress on the lower back. The amount of stress depends on the swing
technique, the speed, angle of the swing plane, amount of hip slide,
etc. Over time the repetitive nature of the golf swing can result in
fatigue, microtrauma, and ultimately muscle imbalances.
A recreational golfer is
less likely to have efficient swing mechanics. To
compensate , the golfer will attempt to generate extra force
from muscles such as the rotator cuff, hips, etc.
Research shows that
amateurs may
develop up to 80 percent more peak torque in their lumbar
spine than a professional, and muscles required to generate
excessive amounts of force are at a much higher risk of overuse injury.
Professional golfers can
generate 34 percent more club head speed than the amateur, yet amateurs
are producing spinal forces 50 to 80 percent higher than the
professional.
Hence, inefficient
mechanics cause the muscles to work harder to generate force in the
golf swing. Over time, these muscles become fatigued from the
repetitive trauma caused by inefficient mechanics and increases the
possibility of an injury to the lumbar spine.
How can the amateur
counteract such a
situation? The golfer needs to develop an efficient golf swing. This
can only be done through proper instruction from a golf pro, practice
and great golf exercises. Find a
golf pro in your area.
Prevention
includes
- Increasing
the flexibility of your back through stretching
- Improving
the mechanics of your golf swing
- Improving
the strength of the stabilizing muscles of your spine with exercise
ball exercises for golf
- Increasing
the endurance of the lumbar supporting musculature using exercise ball
exercises for golf
The
best golf workout
includes technical training, strength and endurance training,
core stability training with exercise ball exercises for golf (also
known
as the swiss ball,
ab ball, balance ball, fit ball, gymnic ball, fitness ball, therapy
ball, physio ball, etc.) as well as golf exercises as
prescribed by your golf pro.
