| Golf fitness exercises and training can be very | | | | strength, endurance, and power. The cohesive |
| beneficial for the mature golfer. There is no doubt | | | | development of these physical parameters |
| the aging process affects the body and in turn | | | | creates the opportunity of developing sound |
| adversely effects the golf swing. The aging | | | | swing mechanics. |
| process decreases mobility, limits flexibility, | | | | To improve performance, remove physical years |
| negates strength, and lowers power outputs. All | | | | from the body, and prevent injury in your game, |
| which are crucial components in the execution of | | | | it is necessary to develop the "five physical pillars" |
| the golf swing. | | | | of the swing. Additionally, the golfer must address |
| The good news is there is help: certain steps can | | | | them on order: beginning with flexibility, moving |
| be taken to alleviate these symptoms of the | | | | onto balance, and completing the sequence with |
| aging process. For example, modifications in | | | | power training. Following this suggested |
| equipment can help, changes on the mechanics of | | | | progression allows for the proper synthesis of |
| your swing can be of great assistance, and the | | | | developing the body in relation to the |
| implementation of a golf fitness program can be | | | | biomechanics of the swing. |
| of immense assistance as well. These three steps | | | | To better understand this process let us review |
| can assist in returning your swing to a level | | | | each of the "five physical pillars" of the golf swing. |
| previously achieved or even improve your game | | | | The first pillar is flexibility. Flexibility refers to range |
| to a level higher than ever before. In order for | | | | of motion. If can be defined as the optimal |
| this to occur, the mature player must remember | | | | extensibility of all soft tissues in the body (Michael |
| it is a combination of all three of these | | | | Clark, Director: National Academy of Sports |
| parameters; equipment, swing mechanics, and golf | | | | Medicine) To allow the golfer to swing the club on |
| fitness training working seamlessly together. | | | | the correct plane, every muscle in the body must |
| Looking at the golf fitness side of game | | | | allow for optimal joint range of motion. |
| improvement in your fifties, a few important | | | | The second "physical pillar" is balance. Balance is |
| statistics may provide some relatively to the | | | | the ability of the neuromuscular system to |
| importance of golf exercises for game | | | | maintain proper alignment, center of gravity, and |
| improvement. First and foremost, research | | | | coordinate the body during biomechanical |
| indicates after the age of 25, the body looses | | | | movements (Gray Cook, PT). Throughout the |
| muscle mass at approximately 1% a year. This | | | | entire golf swing, it is necessary for the golfer to |
| decreases both the strength and power outputs | | | | maintain the proper spine angle, create weight |
| of the neuromuscular system. If nothing is done | | | | transfer, and coordinate muscular movements. To |
| to improve both the strength and power outputs | | | | perform this properly, you must be able to |
| of the body by the time an individual is 50 years | | | | maintain balance of the body as a unit and control |
| old they will have lost 25% of their muscle mass. | | | | your extremities (i.e. arms and legs). |
| Why is this statistic important relative to the | | | | Strength is the third pillar. It is defined as the |
| game of golf? | | | | ability of your body to exert the required levels |
| In order to execute each phase of the golf swing | | | | of force to perform the functional movement at |
| efficiently, the neuromuscular system must have | | | | hand. (Michael Clark, Integrated Training for the |
| certain levels of strength. This allows the golfer to | | | | New Millennium, 369) In order to execute every |
| maintain a fixed spine angle, execute the postural | | | | phase of the golf swing efficiently and effectively, |
| position required in the swing, and generate speed. | | | | a certain level of postural strength is required. This |
| Basically, a loss of strength equates to the loss of | | | | allows your body to correctly sequence the |
| stability in the golf swing affecting every phase of | | | | muscular contractions required of the swing, |
| the swing from taking away to finish. | | | | maintain your spine angle, and generate power. |
| A second component of the aging process | | | | The fourth pillar of your golf fitness program is |
| relative to the golf swing is mobility and flexibility. | | | | muscular endurance. Muscular endurance is the |
| Mobility is a combination of both joint range of | | | | ability of a muscle(s) to repeatedly perform a |
| motion and flexibility. Joint range of motion | | | | physical action over an extended period of time |
| concerns itself with the actual articular structure | | | | without fatigue. Performing repeated physical |
| of the joint (i.e. skeletal structures), and flexibility | | | | actions such as the golf swing causes fatigue |
| has to do with extensibility of muscle tissue | | | | within the muscular system. As a result, muscular |
| surrounding the joint. | | | | performance can decrease. Once this occurs the |
| The aging process decreases the extensibility of | | | | ability to swing the club efficiently is compromised. |
| muscular tissues thus causing tightness in the | | | | To prevent such a situation from occurring during |
| muscular system and decreased mobility in the | | | | a round or practice session, it is necessary to |
| joint system. Both of these conditions are | | | | develop muscular endurance. |
| detrimental to the golf swing. The mechanics of | | | | Muscular power is the final physical pillar, and is the |
| the swing requires mobility within the joint system | | | | final factor that is necessary for optimal |
| and flexibility within the muscular system. This | | | | performance on the course. Muscular power can |
| allows for the requirement of drawing the club | | | | be defined as the ability of the body to create |
| through a large range motion to be met by the | | | | the greatest amount of force in a short amount |
| body. If mobility is limited and "tightness" exists | | | | of time. (Vladimir Zatsiorsky, Professor |
| within the muscular system compensations within | | | | Department of Exercise and Sport Science, |
| the swing will occur in an attempt to execute the | | | | Pennsylvania State University) |
| mechanics of the golf swing correctly. | | | | During the golf swing, the muscles of your body, |
| It is unfortunate the aging process results in the | | | | in conjunction with the golf swing, generate power |
| aforementioned negative affects on the golf | | | | (i.e. clubhead speed). In order to increase the |
| swing, but as stated previously, steps can be | | | | power outputs of your muscles, it is necessary to |
| taken to address such situations and prevent | | | | implement specialized exercises. The performance |
| decreased performances on the golf course. | | | | of these types of exercises over time will |
| These steps on the "physical side" of the equation | | | | increase the power outputs of your muscles. |
| are contained within a golf fitness program. | | | | As we can see, the benefits of a golf fitness |
| A golf fitness program for the mature player will | | | | program to improve performance for the mature |
| address the negative affects of the aging process | | | | player are vast. Again, the aging process |
| through the development of the required levels of | | | | negatively affects the physical components |
| mobility, flexibility, stability, strength, and power | | | | required in the execution of the golf swing, but if |
| required to execute the mechanics of the golf | | | | the mature golfer takes the correct steps in |
| swing correctly. | | | | terms of training and practice these adverse |
| Dissection of this formula for performance | | | | affects can be limited or even reversed. Allowing |
| improvement through golf fitness training for the | | | | you to return your golf game to a level previously |
| mature player breaks down the process into the | | | | achieved or possibly achieving a level of play |
| development of "five physical pillars" within the | | | | never attained before. |
| body. The pillars are as follows: flexibility, balance, | | | | |