Fit for Play
Swing Into Action
by DAVE POND
Boxing can strengthen your rotation , building endurance and strength
Golf and boxing may seem worlds apart , but beneath the surface , they share surprising similarities . Both sports require a strong foundation in core strength , rotational power , agility , and mental focus .
By training like a boxer , you can develop the mental grit and resilience needed to overcome challenges on the course , such as difficult shots , bad bounces , and mental hurdles . You ’ ll learn to overcome frustration , stay focused , and bounce back from setbacks — all essential for playing your best golf .
“ Golf and boxing are more similar than you think ,” said Dr . Jeffery Lowes , founder of the Virginia Sport and Spine Institute . “ Both are classified as rotational sports . The top golfers in the world utilize three power sources : vertical power from the ground , push power , and pull power . Linking these three power sources allows optimal creation of rotational power , whether it is hitting a person with a punch or hitting a golf ball with a high-speed clubhead .”
The core is the engine of the golf swing , transferring power from the ground to the club . Boxing exercises , with their emphasis on core engagement , strengthen this vital area . Punches like jabs or crosses require strong core rotation , similar to the movement in a golf swing .
A powerful golf swing relies on the efficient transfer of rotational power throughout the body . Just as boxers use hip and core rotation for force behind punches , golfers use a coil-and-release motion to generate power . Boxing drills like shadowboxing , which mimics punching motions , can help you rehearse this rotational sequence .
Speed bag work , where boxers hit a small tethered bag with rapid punches , improves rotational speed and shoulder mobility , translating to a faster and more efficient golf swing .
Balance and agility are key for a consistent golf swing . Boxing footwork drills , often involving shuffling , lateral movement , and quick changes in direction , improve a golfer ’ s ability to shift
Medicine Ball Rotational Throws : This exercise strengthens core muscles and improves rotational power specific to the golf swing . 1 . Stand with feet shoulder-width apart , engage your core , and hold a medicine ball at chest level with both hands . 2 . Rotate your torso and hips to the right , and explosively throw the medicine ball straight out in front of you at shoulder height .
3 . Immediately rotate back to the center and repeat on the left side .
4 . Focus on initiating the movement from your core and hips , keeping your arms relatively straight .
5 . Perform 10 throws per side for 2-3 sets .
ILLUSTRATIONS BY MELANIE SCHUMACHER
36 V IRGINIA G OLFER | S EPTEMBER / O CTOBER 2024 vsga . org