Benefits of physical conditioning for improved golf performance!

There is no doubt about it that golf performance and success on the course comes down to a multitude of aspects; technique, equipment, mentality and course management all have a part to play in achieving optimal performance. In recent years however the professional world of golf has turned heavily to physical conditioning to further enhance their performance. It’s no surprise that 8 of the world’s current top 10 golfers engage in a year round physical conditioning programme as part of their overall training and preparation to ensure that they are the best in the world at what they do.

Modern golfers are now regarded as athletes, having more understanding of what physical stresses the body is placed under during the explosive golf swing and the impact of high repetition. As well as identifying that greater distance can be achieved through strength and power gains it is also important that they compete regularly week in week out at the high level that is necessary to win tournaments; reducing the potential impact of fatigue and injury.

Physical fitness and conditioning should not just be limited to the elite golfers however, it is also proving beneficial for the average amateur club golfers who are just trying play their best golf and shoot their lowest rounds.

Here is a quick review of the 4 key benefits that you are likely to see in your golf game, if you were to engage in a regular and specific physical conditioning programme involving flexibility, strength and power training.

#1 Maximise club head speed and distance

It has been proven in many studies (mainly performed on amateur golfers) that a physical conditioning programme combining flexibility, strength and plyometric training significantly increases club head speed and subsequently distance with both driver and mid-long irons.

Having sufficient rotation and flexibility in the hips, shoulders and torso allows you to achieve a better rate of stretch and velocity in the backswing (termed X-factor/stretch by Jim McLean). This is a common characteristic found in low handicap and professional golfers. With this flexibility and stretch achieved; along with a good level of technique; elastic energy is produced which maximises club head velocity and distance.

Also the increase in torso, glute and abdominal strength specifically can help you to improve stability within the golf swing. This is key for maintaining control of the moving parts and ensuring that energy is transferred efficiently through the kinematic sequence from the ground to the club. Increased ground reaction forces can be achieved by using the legs and lower body to push against the ground to generate additional force up through the torso and into the club. This force and correct transfer generates increased club-head velocity and subsequently greater distance of ball flight.

#2 Prevent injury and pain

With any sport there is always a susceptibility to injury and pain, the stresses and pressures of sport on the body mean that you need to have a sufficient level of physical fitness and conditioning. Golf is no different and when you consider the repeated compression and rotation of the spine (in the average amateur this could be at least 80+ times per round), as well as impact on the wrists and elbow it is not uncommon to see many golfers out of the sport through pain and injury.

The most common golf injuries are those related to the lumbar spine (lower back) and the elbows/wrists. Tightness in the hip flexors, poor posture and weak abdominal and gluteal muscles can all attribute to lower back pain and soreness. Engaging in a physical conditioning programme can help to mobilise and strengthen these areas thus supporting the lower back and protecting it from the stresses placed on it during the backswing. For the golfer this means they won’t miss out on golf due to injury or pain, they can swing powerfully and commit to shots without the fear of doing themselves further damage and ultimately enjoy the game!

#3 Assist improved swing mechanics and technique

Physical conditioning alone is not going to turn you into the next Rory McIlroy or Jason Day, as ultimately good technique in all aspects of the game (long game, short game and putting) and sound swing mechanics have to be at an optimum level to improve performance and shoot lower scores. However to be able to achieve optimal swing positions and sequence the golf swing efficiently, a certain level of movement is required to achieve these positions.

Mobility of the hip, shoulder and thoracic spine are key to allow for proper and adequate rotation in the golf swing. Any limitations present in these areas can lead to compensations and negative swing characteristics such as a sway, slide, over the top etc. These compensations and flaws can impact your ability to achieve a consistent and efficient golf swing that can be repeated again and again.

For this reason for me golf instruction and physical conditioning must go hand in hand. The conditioning can allow your body to move in the necessary ways required but the instruction helps to change the motor patterns and develop the technique.

#4 Consistency, lower scores and better golf

Improved technique and movement patterns, injury avoidance; and increased club head speed and ball displacement ultimately all help towards creating a more accurate and consistent ball strike that can improve performance and scoring on the golf course. Combine these with practice, instruction, course management and the mental aspect of the game; you are giving yourself a fair chance of performing at your very best.

Most amateur golfers will fall into at least one of these categories in terms of where they want and need their golf to go to make improvements. We don’t need to use our body as an excuse to not achieving our goals as we now more than ever in golf understand how beneficial and effective physical conditioning is to game improvement.

Rachael Tibbs is a TPI Level 2 Physical Conditioning coach based at Oulton Hall Golf Academy. For any information regarding this article or to arrange an initial physical screening session please contact Rachael on rachael@dynamic-golf.co.uk.