Rise High Performance Presents - Strenght & Conditioning to Improve YOUR Golf Game
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In the third of our #RHPpresents Seminar Series, Exercise Services Manager Matt Pollard and Clinical Manager Leigh Iacovangelo take us through the benefits of S&C training to improve your golf game.
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Rise High Performance Presents - Strenght & Conditioning to Improve YOUR Golf Game
- 1. Rise High Performance Presents: Strength and Movement Training for Golfers August 2016
- 2. Welcome
- 3. Presenters Matt Pollard Accredited Exercise Physiologist Manager of Exercise Services Bachelor of Exercise and Sports Science Masters of Clinical Exercise Physiology Casual Academic – Deakin University Leigh Iacovangelo Physiotherapist Manager of Clinical Services Bachelor of Physiotherapy Graduate Certificate of Sports Physiotherapy – Student Australian Indoor Hockey Physiotherapist
- 4. Topics • Exercise Science and golf • Movement and strength training for golf • Practical
- 5. Introduction - 55-80 million players across 136 countries Major goals of playing: - Have as few shots as possible - Remain injury free
- 6. Background - Average round takes between 3.5 – 6 hours (18 holes) - 60% preparing or taking a swing - 25% putting - Club head speed can top 160 km/h
- 7. The Swing - Rotary power - Force generation – 3 planes - Weight transfer - Moment arm - Club head speed – speed accuracy trade off - Incredibly complicated
- 8. The Myths - To get better at hitting a golf ball I just need to hit more golf balls
- 9. The Myths Shea, J.B., & Morgan, R.L. (1979). Contextual interference effects on the acquisition, retention, and transfer of a motor skill. Journal of Experimental Psychology, 5, 179-187.
- 10. The Myths Effects of varying attentional focus on health-related physical fitness performance, by Bredin, Dickson and Warburton, in Applied Physiology: Nutrition and Metabolism, 2013
- 11. The Myths - To get better at hitting a golf ball I just need to hit more golf balls: - Most injuries in golf are overuse - Theriault and Lachance (1996) most can be prevented by: - Year round sport specific strength and conditioning program - A short pre-game warm up - Adjustment of golf swing
- 12. The Myths - To get better at golf I just need to strengthen my “core” The Research - Long drive athletes = 30 inch (75cm) vertical jump - Approximately 8 inches (20cm) better than PGA average
- 13. The Myths - Strength training hurts your back - The research – Strength training is the most effective treatment for low back pain - Improved movement patterning - Increased strength and load tolerance - Improved “stability”
- 14. The Myths - I will get big and lose my mobility/flexibility
- 15. The Myths - I will get big and lose my mobility/flexibility - What is mobility? - Charlie Weingroff - What is happening when you feel “tight”?
- 16. Strength training is co-ordination based training with increased resistance - Frans Bosch
- 17. Elements to improving performance T. Moritani and H.A. deVries, 1979, "Neural factors versus hypertrophy in the time course of muscle strength gain," American Journal of Physical Medicine 58(3):115- 130.
- 18. Movement Efficiency “Movement Never Lies” – Martha Graham
- 19. Movement Efficiency - Ensure all parts of the body move in time and in the right sequence - Restricted ankle ROM story
- 20. Deadlift
- 21. Example of Assessment Athlete 1 Athlete 2 FMS DS 2 2 HS L: 2 R: 2 L: 2 R: 2 LS L: 2 R: 2 L: 2 R: 2 SM L: 2 R: 2 L: 3 R: 3 ASLR L: 2 R: 2 L: 3 R: 3 P/U 2 1 RS L: 1 R: 1 L: 1 R: 1 Vertical leap CM 49cm 84cm Non-CM 49cm 73cm Ratio Strength 3RM DL BB deadlift 120kg 135kg Trap bar squat 157kg 157kg Max pull up 4 14 BB bench press 80kg 115kg RFESS L: 2X40kg R: 2X40kg L: 2X40kg R: 2X40kg DA SL deadlift L: 2X40kg R: 2X40kg L: 2X36kg R: 2X36kg Toe touch C C Ankle dorsiflexion C C
- 22. Leigh Iacovangelo Physiotherapist Manager of Clinical Services Bachelor of Physiotherapy Graduate Certificate of Sports Physiotherapy – Student Australian Indoor Hockey Physiotherapist
- 23. Rotary Power • Importance of whole body movement • Coil… Uncoil • Importance of “core” • What is it really?
- 24. Rotatory Power with Peter Cowan spiral staircase explanation
- 25. Slinky Analogy
- 28. Improving core…. • Should we perform static ‘core’ exercises?(plank) Or • Should we perform dynamic ‘core’ exercises? • (medicine ball rotations), (dynamic Pilate based exercises)
- 29. Internal Oblique • Internal Oblique contraction, rotates the trunk by pulling the rib cage and midline towards the hip, of the same side • Hand ‘In’ your pockets for ‘IN’ternal oblique • Have a close look at the fiber orientation
- 30. External Oblique • The Internal oblique acts with the external oblique of the opposite side to achieve rotation. For example, the left internal oblique and the right external oblique contract, rotating the torso to the left.
- 31. Eccentric Control • Role of the internal oblique is eccentric deceleration of contralateral rotation of the spine, otherwise known as "anti-rotation." • Lets think golf….. • The ability to decelerate and stabilize the spine against forces that twist it is critical to preventing spinal injury.
- 32. Movement Inefficiency • If obliques are inefficient, then absorption, dispersion, and release of forces are altered. Consequently leading to altered rotatory power in golfers. • Altered force control is a catalyst for tightness, stiffness and decreased range of motion in an attempt to gain stability. Injury? • The lack of proximal stabilization in the core (pelvis) decreases optimal distal mobility (shoulders) needed for movement in golf. – Dynamic Chiropractic – February 15, 2014, Vol. 32, Issue 04
- 33. Summary • We must train the whole body to create rotation… from the ground up. (Think, spiral staircase) • Deep abdominals and gluteals are imperative for rotation. • The ability to decelerate and stabilise the spine is just as important as generating rotatory power. –
- 34. What do we do?
- 35. • Rehabilitation • Strength training • Athletic Development • High Performance • Clinical Pilates
- 36. Earth Choice by Natures Organic Barry Plant Real Estate Thank you
Editor's Notes
- Not golf coaches
- Intro to the sport and swing Myth busting
- Can’t hide dysfunction in a golf swing
- To create rotatory power, we must recruit the whole body. During the back swing, the athlete rotates from the ground up. Creating a coil, from the base of the feet, ankles, knees, hips, lumbar spine, thoracic spine, (rotating through the ribs) shoulder blades and lastly shoulder. On a side note, we see he still maintains control through his knee….. At the top of the back swing, this energy is stored. Ready to uncoil, and release energy in an explosive movement. During the uncoil movement, the spiral works in the opposite direction. Begins with shoulders and works down towards feet. Therefore it is imperative, that golfers performing strength programs, add rotatory power exercise, working on storing energy and releasing energy. Whether this is with resistance bands, medicine ball throws etc, Matt and I will go through some exercises in the gym after this seminar
- If I was to elaborate on Peter’s theory, I look at a golfer like a ‘slinky’. When it comes to the gym I teach my golfers to function like a slinky. A slinky works best when we compress it, teaching an athlete a back squat, box jump, a compressive elements for the human body. A slinky functions well when we rotate it, therefore in the gym we must do rotatory exercises We can move just the base of the slinky sideways (just a little….not to much)…. It is imperative that the golfers pelvis can control and stabilise in the frontal plan. (show model) However if we flex the slinky sideways, or aggressive slide the slinky sideway….s too far outside the base of support and try and compressive the slinky, the slinky collapses. It loses its ability to coil, and uncoil, the ability to store and release energy. Our human bodies behave the exact same way in the gym. If a golfer is doing a medicine ball through and lateral flexing through their trunk, or has poor frontal plan control of their pelvis they lose the ability to generate power. ….. Because they are not storing and releasing energy effectively.
- Continuing with out slinky analogy, let’s look at the ingredients inside the slinkly, We have deep rotatory musculature that assists our ability to rotate. We refer to this as your ‘core’ but don’t forgot you core is made of your pelvic musculature as well such as your glutes
- You need to be able to control movement…… before generating movement If you do not have the relative strength to control your own body statically, then you definitely wont have the strength to control dynamic movement. As you produce speed during the rotation to strike the ball….. if you are unable to control that movement , you are most likely perform a maladaptive ‘trick’ movement’ just prior to contact…. To ensure you make contact with the ball,…. Whether that be a quick adjustment of your hands, or a collapse of your shoulder. In Essence We must perform both static and dynamic core exercises. Especially when it comes to Adolescent development, that should perform more static bias exercise and once mastered transition into dynamic core and continue static core exercises.
- Once again looking inside the slinky, Our oblique's are an integral part or producing rotation.
- I don’t expect people in this room to remember this… but I would like you to gain an appreciation of the complex system we must train in the gym
- That’s why in the gym when we do Medcince ball throw, leaning to catch, and slow the body down is just as important as the release component. Once we release the ball, we must lean to slow our bodies down.