How to get started? Initially, it is important
to create a sound foundation of fundamental
movement skills in our golfers. A comprehensive
Physical Screening or Physical Competence
Assessment (PCA) provides a baseline
measurement from which training programs can
be created, progress monitored and intervention
prescribed (e.g. physical therapy, massage etc.)
should that be necessary.
From this point, the selection of exercises to
improve Fundamental Movement Skill (FMS)
for golf is key and will vary based upon the skill
and experience of the trainer and of course the
individual’s needs. Our golfers need to be able
to perform the following movements – “with
movement, under load and under fatigue” (Kelvin
Giles):
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Squat (single and double leg)
Lunge (multiple directions)
Push (chest drills)
Pull (back)
Brace (trunk integrity or core stability)
Rotate (multiple options with a variety of
bases of support)
Bend (ability to maintain a bent over posture)
Says Michael Dalgleish of The Golf Athlete, “In
considering the link between the physical and the
technical, golfers also need to have specific physical
competence across the following five key golf physical
abilities”:
1. Single Leg Efficiency – ability to maintain control
on one leg
2. Weight Transference Control – ability to control
the shift from address to TOB to impact
3. Maintenance of Bent Over Posture – ability to
maintain the spine posture at address and impact
4. Trunk on Pelvis Efficiency – ability to separate the
movements of the hips and shoulders while staying
stable
5. Arm to Trunk Connection – ability to keep the
arms connected to the trunk especially at impact
(thus pulling and to some extent pushing ability)
Dalgleish, an Exercise Scientist and Physical Therapist
with extensive experience treating and training golfers
of all ability levels, believes FMS training should be the
cornerstone for all elite level players. The maintenance
of FMS ensures that a golfer is more likely to be stable,
strong, coordinated and flexible enough to compete
week in, week out, on the world tours.
Including functional movements patterns in the
strength and conditioning programs of younger
athletes especially is incredibly important. In the junior
academy environment or college setting, the repetitive
nature of the golf swing combined with busy daily
practice and tournament schedules can be stressful on
young bodies. Establish good routines (the “training
to train” phase of long term athletic development)
and a solid foundational base of movement and sports
skills early, to enhance performance and minimize the
risk of injury.