Sean Cochran is one of the most recognized golf fitness instructors in the world today. He travels the PGA TOUR regularly and works with TOUR Professionals, most notably Masters and PGA Champion Phil Mickelson. He has been involved in the production of numerous golf fitness videos and books including Core Golf Fitness. He has authored numerous articles with publication credits in Golf Digest, Sports Illustrated, and Golf Magazine. In addition to working with Mickelson, Cochran has worked with LPGA Champion Hee Won Han, U.S. Open Champion Corey Pavin, world-renowned golf instructor Rick Smith and short game expert Dave Pelz. Cochran continues to speak at seminars and clinics around the country on golf fitness. In his free time he enjoys golf and surfing. He resides in Del Mar, Calif.
Putting Your Off-Season Golf Fitness Program Together
Over the last couple of weeks we have been assessing your body for an off-season golf fitness program. At this point in time we have all the information needed through the usage of three exercises: Hamstring Stretch, Elbow Hold and Seated Russian Twist.
First off let's review our two assessments from last week. We used the elbow hold to test your core strength and endurance. In general I like my professional golfers have the ability to execute the exercise for 3-4 minutes. This indicates to me they have the required levels of strength and endurance in their core to play at a high level. I like the amateur to execute this same exercise for 2-3 minutes. If you find yourself unable to perform this exercise for 2-3 minutes, I would suggest adding some strength and endurance exercises to your off-season golf fitness program.
We used the Seated Russian Twist to test your rotational power. I like professional golfers be able to execute 40-50 repetitions, indicating they have adequate levels of rotational power. Amateurs are good if they can perform 30-40 repetitions with good form. If you are finding yourself unable to complete 30-40 repetitions of this exercise, adding some additional core power exercises to your program might be a good idea.
At this point we have a baseline of information for your individual levels of flexibility, strength, endurance, and power. We can use this information to develop your individualized golf fitness program.
Review your notes from the Rotational Hamstring Stretch and determine what portions of the exercise were either difficult or which muscles felt "tight" during the execution of the exercise. The answering of these two questions will tell you what areas of the body require flexibility training.
If you felt "tightness" in the hamstrings I would recommend flexibility exercises for this muscle group. Using the rotational hamstring stretch can help stretch these muscles of the body. If your lower back felt "tight" we can do the cat up and down exercise to stretch your lower back. If the rotation in the exercise was difficult use the openers to increase your core rotation.
Next week we will address the strength and power sections of your program.
Previous blog entries:
11/30/06 Assessing Your Strength and Power
11/14/06 Developing Your Off-Season Golf Fitness Program
11/02/06 How to Physically Prevent Lower Back Injuries Part V
10/25/06 How to Physically Prevent Lower Back Injuries Part IV
10/18/06 How to Physically Prevent Lower Back Injuries Part III
10/11/06 How to Physically Prevent Lower Back Injuries Part II
10/04/06 How to Physically Prevent Lower Back Injuries Part I
09/28/06 Speed in Your Power Golf Exercises
08/15/06 Develop Strength the "Right Way" for Your Golf Swing
08/08/06 Want to Maintain the Angles in Your Golf Swing?
08/01/06 Utilize Strength Training to Maintain Your Spine Angle
07/24/06 Strength in Your Core to Drive the Golf Ball Farther
07/11/06 Use Progression to Keep Improving Your Golf Swing
07/04/06 Dynamic Balance Exercises
06/27/06 Two Types of Balance are Key to Your Golf Swing
06/20/06 Balance in Your Golf Swing Leads to More Power
06/13/06 Getting Yourself Ready for a Round of Golf
06/06/06 Joint Range of Motion and a Fluid Golf Swing
05/29/06 Flexibility Exercises to Help with Those Tight Muscles
05/23/06 Guidelines for Your Golf Flexibility Program
05/16/06 Assess Your Flexibility First
05/09/06 Better Golf Exercises to Improve Your Swing
05/02/06 Developing a Repeatable Golf Swing and Your Body
04/26/06 Increasing the Clubhead Speed in Your Golf Swing
04/18/06 How To Prepare for Your Round
04/17/06 Swing Faults are Not Really Swing Faults
03/27/06 You can improve balance in your swing
03/24/06 Improve Your Flexibility and See Results in Your Swing
03/20/06 Your Body is the Foundation of Improving Your Golf Swing
