Last updated 13:03, Tuesday, 04 March 2008

SPORT specific training will help improve your efforts in your chosen sport.

It’s been argued that sport specific training doesn’t actually improve the sport you do.

Some experts think that in order to produce personal bests you need to think about an overall balance of training rather than movements that mimic what you actually do in sport.

I agree and disagree with this argument.

It’s true that you should always consider muscle balance throughout your body; this in turn will help improve balance and strength.

However it’s important that most exercise centres around the movement you actually perform during a sporting activity.

Let’s take golf. Back in the 70s and 80s fitness never played a part in golf. In most people’s eyes, it was considered a hobby rather than a sport.

In modern-day golf, there isn’t a tournament now that hasn’t got a number of personal and fitness trainers to hand.

The reason for this became clearer when golf started associating itself with so many lower back injuries.

So many top tournament players found this pain and discomfort too much to bear. This would mean weeks and months out from the tour.

Alongside the personal trainers were the physiotherapists who ensured that any discomfort was diagnosed during the tournament itself.

When you think of golf you might not realise how many exercises you can do to strengthen your body for the demands of the game.

The list of exercises is endless, just look at the dynamics of the swing and you will understand that.

The golf swing utilises the core, hits the quadriceps muscle, makes the shoulders, back and arms work to ensure the golf club maintains control.

So you are talking about every major muscle placed under demand. Then, of course, you have the miles walked during a round.

All professionals play golf over four days so the level of fitness needs to be at a level that allows them to do this.

Let’s introduce the strength exercises. Remember you are looking for strength not muscle bulk. This will prevent a smooth swing.

Four main areas of the body that will require strength exercises are: shoulders, forearms, biceps and triceps; core; legs; flexibility and neutral spine

These four main areas will help improve your overall game and will help to keep your scores consistent.

SHOULDERS

When you consider the golf swing you think of the down swing as the power movement.

This movement will allow you to hit the golf ball with force to ensure distance.

It also allows you to hit through the ball which in turn will enable you to strike the ball correctly.

The power actually comes from the weight shift at the top of the first phase of the swing.

Your left side moves into the ball, so predominately the left rear deltoid and lateral deltoid utilise this power.

Your hip flexors play a huge part as well but we will come onto that later.

What do I need to get started?

A resistance band is all you need.

What exercise shall I perform?

We are performing a number of exercises here all aimed at working the rotation and movement of the shoulder.

What muscles will this work and how will it benefit me?

Concentrating on the rear deltoid, rotator cuff and the lateral muscles.

The benefit is simple. A greater flexibility in the shoulder, but it also strengthens the shoulder muscle.

What do I do now?

You are going to perform a standing rotating lateral raise and a woodchop.

Now for the teaching points

STANDING ROTATING LATERAL RAISE

Stand with feet hip width apart and knees slightly flexed.

Maintain neutral spine and look straight ahead at all times.

Place the resistance band under your right foot and ensure hands are fixed around handles.

Slightly flex your arms.

Handles should now be at each side of your body. Slowly raise the handles so you flex your shoulder laterally to the side.

With your arms now level with the top of your shoulder start to rotate your shoulder clockwise.

Start the rotation small to start with then, if you can, increase the size to comfortably possible.

Return to the starting position.

Try to maintain rotation for 30 seconds.

The benefit - The golf swing requires certain flexibility in the shoulder.

This ensures that the follow through is not limited which again reduces distance and control on your shot.

In many respects this is the ideal warm up before a game of golf as it hits every minor and major muscle, but it also lengthens tendons, which we all know can strain if a proper warm-up isn’t performed.

WOODCHOP

Use a lamppost for this exercise.

Place the resistance band around the lamppost.

Stand to the side of the lamppost and ensure there is a slight strain on the band.

Grab both handles in your left hand.

Feet hip width apart, knees flexed and maintaining neutral spine.

Don’t conventionally twist your hips like a normal woodchop.

Keep hips and core tight at all times.

Place your left arm across lower chest and keep arm slightly flexed.

Now quickly pull the band across your body but keep your arm flexed.

You should finish with your left arm level with the top of your shoulder.

Don’t extend your arm as this will mean you work the tricep.

Perform for 30 seconds.

The benefit - The key to this exercise is explosive movement. It needs to be quick in the concentric phase as this acts as the down swing in golf.

Envisage having a golf club in your left hand and naturally swinging it backwards and forwards, the same movement occurs during this exercise.

It will improve power through the swing while adding power to both the rear deltoid and rotator cuff.