GET READY FOR GOLF
Last week, I wrote about preparing for golf in the middle of winter. An off-season training program focuses on injury prevention and performance enhancement and this week, I’ll outline a circuit training routine that addresses both these areas.
Some of the more common injuries that golfers sustain during a career are “golfer’s elbow,” rotator cuff tendinitis, wrist impaction syndrome, carpal tunnel syndrome, low back strain and meniscus injuries in the knee. Most of these come from overuse due to the repetitive nature of the game. Essentially, players overdo certain movements while lacking in the strength, stability and flexibility needed for doing them safely for long periods.
To improve performance, a golfer needs to work on the same conditioning elements that are required to be able to play long term without injury. As outlined in last week’s column, the five areas that today’s circuit workout will focus on include: core stiffness, range of motion, balance, strength and power. While there are many choices for exercises and/or equipment, here are five favourites that I’ve taught to my golf-playing clients over the years.
To complete the circuit, you’ll need an exercise mat, a medium resistance rubber exercise band with handles and a 6-pound medicine ball. Please note that you should always consult with your doctor before beginning any new exercise program. If you have any of the injuries listed above (or others not listed), seek clearance from your physician before attempting this routine.
1. Low to High Band Rotations: To improve range of motion and flexibility in the hips and upper back and to increase abdominal strength, attach a rubber resistance band about 1 inch from the floor to a pole or sturdy table leg. Loop one handle through the other to secure the band. Stand perpendicular to the attachment point and bend to grasp one handle. Step away from the attachment point until there is no slack in the band. Rotate your body upward as you would do in a tee shot and follow through with your hands away from your body pivoting onto the toe of your back foot. Perform 10 to 15 repetitions per side.
2. Single Leg Anterior Reaches: Balance on one foot. Bend your knee and reach to touch the floor with one hand. If you can’t make it to the floor, reach for a chair. Perform 10 repetitions per side.
3. Explosive Medicine Ball Rotation: Stand with your feet hip-width apart. Hold a 6-pound medicine ball with both hands over your right hip. With a very quick movement swing the ball over your left shoulder as you might do with a golf shot. Hold on tight to the ball and return it to the right hip. Repeat 10 fast repetitions and then switch sides for 10 more.
4. Side Plank: Lie on your side with your feet together and one forearm directly below your shoulder. Contract your core and raise your hips until your body is in a straight line from head to feet. Hold the position without letting your hips drop for the allotted time for each set, then repeat on the other side. Try to hold each side for 30 seconds.
5. Medicine Ball Pushups: Place yourself in a standard pushup position and put one of your hands on the medicine ball. Complete standard pushups. The chest and shoulder on the side that is elevated on the medicine ball will experience an added stretch and the hand on the floor will be pressing against a higher load than normal. The staggered hand position will also result in a tight core as the muscles contract to stabilize the trunk. Repeat up to 10 repetitions per side.
Aim for 3 to 5 complete rounds of the circuit with as little time as possible between exercises. At the end of each round, rest for 1 minute before continuing. Do the circuit three times per week and plan to use it for 4 weeks before progressing to a more challenging routine.