SHARKWATCH
FITNESS TIPS
Tip#9: Screening Procedures
These basic screening assessments for mobility and stability address the components of flexibility, strength, balance, and coordination, and may provide invaluable information for enhancing your golf swing. Failure to identify general problems could lead to inconsistent swing patterns and poor performance. The screening procedures should expose significant structural, mechanical, and soft-tissue restrictive problems. They also should provide information for eliminating unproductive drills and for establishing training programs that are most likely to enhance your driving performance.
Cardiorespiratory Endurance
Although cardiorespiratory endurance is not directly related to golf performance, it does have an effect on your staying power for several quality hours on the links. Generally speaking, we recommend that you develop enough aerobic fitness to walk a mile in less than 16 minutes,and to walk two miles in less than 34 minutes. If you can do this with erect posture, long strides, fluid movement, and moderate effort, from a cardiorespiratory perspective you should be well-conditioned for golf.
| Flexibility |
Upper Back/Hip Mobility Focus: Hip joint limitation may be observed by performing this assessment. Procedure:
Assessment: Unless you are standing in front of a full-length mirror, you might not be able to assess your hip height accurately; but a good indicator is whether or not you feel your weight is being distributedequally on both feet. |
Hip/Ankle Mobility Focus: Ankle joint limitations are assessed with this test. Procedure:
Assessment: If you are unable to rock forward, you might have restrictions within the ankle joint. |
Upper Back Mobility Focus: Restrictions in the latissimus dorsi (mid- and upper back) musclescan be discovered by doing this test. Procedure:
Assessment: Changing the position of your lower back, neck, or pelviscan restrict shoulder elevation, because these areas serve as points of muscle attachment. If you are unable to achieve at least the same amount of elevation as you did when standing, then your upper and mid-back should be targeted in your training program. |
| Strength and Stability |
Abdominal Strength Focus: Your spine and trunk should be stable during the golf swing.This test assesses strength in your abdominal muscles. Although theabdominal muscles can be considered as a single muscle group, different points of attachment suggest different roles in trunk stability. Procedure:
Assessment: Inability to maintain the back flat against the door frame when lifting your foot indicates abdominal weakness. Be sure to have someone else observe your ability to stay flat against the door frame; you might not be able to perceive a change in your position. |
Low Back Strength Focus: This test assesses the strength of the hip extensors and lowback muscles. Procedure:
Assessment:If you have difficulty holding the horizontal position for at least 90 seconds, you are likely to benefit from a low backand hip extensor strengthening program. These tests should not take the place of a physical examination (if you have a recognizable problem), but might give you some indication about your trunk stability. Tip: If you are extremely weak in the abdominal or low back muscles, do not proceed with further testing or training until youhave strengthened these essential areas. |
| Balance and Coordination |
Balance and coordination are the final two components of a properly executed golf swing The definition of coordination is simply the action of two or more joints in relation to one another to produce skilled movement This is what we see in a properly executed golf swing We assess theseabilities with the static balance test, also known as the "stork stand." Static Balance Test Focus: This test assesses your balance while standing still. Procedure:
Assessment: If you are unable to hold this position for at least 10 seconds on each leg, you need work on your balance. |
