Sponsored by WakeMed Rehab and Healthworks

Transcription

1 Sponsored by WakeMed Rehab and Healthworks

2 Welcome to SportFit Golf Welcome to SportFit Golf, our golf-specific conditioning program for golfers of all ages and abilities. Regardless of your handicap, our SportFit golf program is designed for you. Throughout this course, we ll be working toward one goal to improve your physical condition as well as your golf game. Sixty-seven percent of all golfers will sustain an injury each year that will hinder their ability to play golf. As every golfer knows, the swing requires strength and trunk, hips, shoulder and wrist flexibility. The most common injuries sustained by a golfer are to the lower back, elbow or the shoulder. Any of these factors can lead to poor swing mechanics. Repetitive poor swing mechanics causes selective weakness in some muscles and overpowering strength in others, leading to inflammation, injury and double bogeys. These injuries may occur due to poor posture, a lack of strength and decreased flexibility. The SportFit Golf program concentrates on how to increase strength and flexibility, without expensive equipment and without taking a lot of time. The only equipment you will need is your foam roller, sport cord, swiss ball and 1 2 golf clubs. By following the guidelines outlined in this course, you will: increase strength and flexibility improve swing mechanics lower your handicap It s time you invest in something that will allow you to enjoy the game of golf more your body!

3 SportFit Golf Format SportFit Golf focuses on specific exercise routines to help stretch and strengthen the body. Each golfer will be given a sport cord, foam roller and swiss ball, as well as an extensive manual depicting the exercises used throughout the course. The SportFit Class is set up in a circuit fashion. You will perform a golf-specific exercise at each station for one minute, allowing you to control the intensity of your workout. The class will start with a brief 5-10 minute cardio warm up, followed by 5 minutes of functional stretching. This functional stretching will be your pre-round stretching routine. All functional stretches are performed standing because a golfer does not want to get down on the ground and stretch before he goes to the driving range. Next, there will be 25 to 36 circuit stations that will progress each week in difficulty. At the end of the class, we will spend 5-10 minutes on traditional cool down stretches. After completion of this course, we highly recommend you continue with your new exercise program a minimum of three days a week. By participating in the SportFit Golf program and continuing with your home regimen, you can expect: improved flexibility and mobility in your swing increased distance greater muscle endurance enhanced body tone weight control less discomfort while playing golf INCREASED ENJOYMENT OF THE GAME!

4 Benefits of Private Golf Lessons Even if you have taken golf lessons in the past, we recommend having a qualified PGA professional take a look at your set-up and swing. By the end of the program, you will have increased flexibility, spinal movement and core stability that will enable you to perform a more efficient and effective golf swing. As a result, you will have increased freedom of movement and should take advantage of this to add yards to your drives. FOR THE BEGINNING GOLFER If you take a lesson when you are first learning to play, you learn much quicker and with less frustration. The golf professional will teach you the basic swing fundamentals, rules, golf etiquette and how to play a practice round. FOR THE INTERMEDIATE GOLFER Once you learn the basics of the golf swing and get a few rounds under your belt, a golf lesson can aid in defining your golf swing. Many (unqualified) people will offer you advice at this stage of your game, crowding your mind with too many swing thoughts and technical issues. A golf professional will keep you focused on improving your golf swing. FOR THE ADVANCED GOLFER Ever see Butch Harmon working with Tiger Woods on the driving range? Of course you do. Even the best players can use a frequent swing check-up. The golf professional can teach you cause and effect of your golf swing and help find the ball flight most suited to your game. At this stage, it is critical the golf professional assign drills for you to work on to continue fine tuning your swing.

5 Benefits of Strengthening and Stretching Regimen FACT #1: EVERY GOLFER WILL BENEFIT FROM INCREASED STRENGTH AND ENDURANCE. Have you noticed you have to hit more club than you used to? Do you feel tired or sore after playing a round of golf? There are more than 600 muscles in your body and many of them are used during every single golf swing. A strengthening program will provide you with the core stability that you need to safely and efficiently perform a consistent, effective golf swing. Strength training will also correct and/or prevent any muscular imbalance that may be present, resulting in a solid injury prevention program. FACT #2: TO HAVE A SUCCESSFUL GOLF SWING, YOU MUST HAVE THE NECESSARY JOINT AND MUSCLE RANGE OF MOTION. Many times, a golf professional has taught us a proper swing technique but it feels uncomfortable or is painful. This may be due to a lack of joint and/or muscle range of motion. To have an effective golf swing, we need to be able to reproduce the same swing over and over. If our posterior shoulder, lumbar spine or hips are tight, we cannot efficiently perform the same swing. The human spine undergoes a tremendous amount of force and torque during each swing, so it is critical to establish a golf specific flexibility program. SportFit Golf instructors evaluate critical tissues and will educate you how to properly stretch prior to hitting your first golf ball. By performing flexibility exercises on a regular basis, you will increase your available range of motion, enhancing your golf swing while preventing future injuries.

6 Stretching PRE-ROUND STRETCHING As with any exercise regimen, it is important that you stretch and warm-up the appropriate muscles. PRE-ROUND STRETCHING ROUTINE As with any exercise regimen, it is important that you stretch and warm-up the appropriate muscles. Before a round of golf, no one wants to lay on the ground and get dirty. Therefore, all of SportFit Golf s pre-round stretches are done in a standing position. Hold each of these stretches for seconds and perform them two to three times a piece. Only stretch until you feel a mild pull. A good stretch should not be uncomfortable. If you feel any pain during a stretch, stop and consult one of the SportFit Golf instructors. GASTROC/SOLEUS STRETCH (A) With your hand up on the golf cart or other stable vertical surface, bring your left hip up to 90 degrees and rotate it to the right while keeping your right knee straight and your heel down. Then perform with your right knee bent. Do each stretch for 30 seconds. A, B HIP FLEXOR STRETCH (B) With your left foot in front and your back straight, push your right hip forward feeling the stretch in the front. Hold for 30 seconds. Repeat with your opposite foot and hip. ANTERIOR SHOULDER STRETCH (C) While holding on to the golf cart or other stable object, with your right arm at shoulder level, rotate towards the left until you feel a good stretch in the front of your shoulder. Hold for 30 seconds. Repeat on opposite side. POSTERIOR SHOULDER STRETCH (D) While holding on to the golf cart or other stable object, with your right hand at shoulder level, rotate towards the right until you feel a stretch in the back of your right shoulder. Hold for 30 seconds. Repeat on the opposite side. C, D

7 Stretching TWIST ROTATION WARM UP (A) With a club behind your head and in the address position, take full turns in both directions. Perform this warm up exercise for 45 seconds. TRUCK ROTATION WARM UP (B) With a golf club behind your head, keeping your back in good alignment gently rotate side to side. Perform for about 45 seconds. A, B HAMSTRING STRETCH (C) With your leg up on the golf cart or other stable object, keep your knee straight, keep good posture and gently push your chest forward hinging from the hips until you feel a gentle pull behind your knee. Rotate your foot side to side like a windshield wiper. Perform this stretch for 30 seconds on each leg. PIRIFORMIS STRETCH (D) While keeping the weight on the inside of your heel, rotate your truck to the right until you feel your right hip tighten. Now push your right hip towards five on the clock. Hold for 30 seconds. Repeat on opposite side. C, D

8 Foam Roller Exercises Throughout the SportFit Golf program, we will use a foam roller to: increase thoracic spine mobility improve hip and lower trunk flexibility improve upper trunk posture challenge the proprioceptive system improve your balance A We have included detailed instructions for each exercise. It is critical that you perform these exercises correctly so you do not injure yourself. As with all of your exercises, it is imperative to activate your Transverse Abdominis (TVA) muscle, which acts as a natural girdle. To accomplish this, remember to pull 3:00 and 9:00 together. By activating your TVA, your spine will be braced in a neutral position during exercises so you can safely strengthen your core musculature. If, at any time, you feel increased back pain while performing your foam roller exercises, consult with one of the SportFit Golf instructors. B THORACIC MOB ON FOAM ROLLER (A & B) Place the foam roller just below your shoulder blades. Cradle your neck with your hands. Begin mobilizing your spine by exhaling as you allow yourself to drop backward over the roller toward the floor. Go slowly as far back as is comfortable. Hold the end point for three to five seconds. Each vertebra should be mobilized three to five times. C TRUNK ROTATION ON FOAM ROLL (C)) Lay spine on your foam roller. Activate you TVA. Keeping your top arm straight, slowly and fully rotate your arms side to side while maintaining your balance.

9 Foam Roller Exercises POSTURAL STRETCH ON FOAM ROLLER (A) Place your foam roller directly under your spine. Let your arms hang to the side while you feel a good stretch in your chest. Hold position for one minute. A DEAD BUG ON FOAM ROLL (B) While lying on foam roller, activate your TVA. Begin with both arms overhead and feet flat on the floor. Bring your opposite arm to opposite knee while maintaining your balance. B QUADRICEPS STRETCH (C) Roll foam roller from the bottom of your pelvis to above your knee. Rotate your body to the right or left to focus more on the inside or outside of your leg. ILIOTIBIAL BAND STRETCH (D) Using slight pressure, roll from your pelvis down the outside of your leg. Avoid rolling onto your knee. When you find a tender spot, slowly roll back and forth like a rolling pin. C D

10 Sport Cord Exercises Your sport cord will be used mainly for arm, forearm, shoulder, and scapular (shoulder blade) strengthening exercises. A SPORT CORD EXERCISES The scapular muscles and rotator cuff muscles in your shoulders are crucial in the golf swing. Your rotator cuff muscles help to correctly position the upper body, therefore preventing injury. They are also key in decelerating motions in your golf swing. The scapular muscles play an important role by stabilizing the scapula, allowing the arms to function properly. For each of the sport cord exercises pictured, we recommend two to three sets of 15 repetitions. If this is too difficult, you may take some tension off the cord by stepping closer to its fixed position. If three sets of 15 repetitions seem too easy, then place more tension on the cord by stepping back or increasing your number of repetitions. It is critical that you maintain correct lumbar (low back) alignment while doing any of the sport cord exercises to prevent back injury. If you feel sharp, stabbing pain or soreness that lasts longer than 48 hours, consult with one of the SportFit staff. B SCAPULAR ROWING (A) Place your sport cord about sternum level and begin with your arms straight. Rotate your scapula inward and downward while you pull the handles toward you sternum. ALTERNATE ARM EXTENSIONS (B) Start with your arms at shoulder level. Activate your TVA. Pull down toward your hips with alternating arms. C HORIZONTAL TRUNK ROTATION (C) Attach sport cord at waist level. Assume an athletic posture, abdominals tight, and elbows slightly bent. Hands pull to midline and then rotate shoulders and hips to finish movement. Repeat on the opposite side.

11 Sport Cord Exercises ALTERNATING SPORT CORD LUNGES (A) Affix sport cord at waist level. With your hands by your hips, lunge forward on alternating legs and slowly return to the starting position. A FORWARD ARM FLEXION WITH LEG DRIVE (B) Affix sport cord at waist level while assuming a partial squat position with arms extended behind hips. Pull arms forward to shoulder level as you drive the hips and legs into extension. CHOPS (C) Attach sport cord above your head. Grasp sport cord with both hands at chest level. Pull arms down across body to opposite knee and shift weight from leg to leg. Turn around and repeat. LIFTS (D) Attach sport cord at bottom of door. Grasp sport cord with both hands and pull arms up and across body to chest level. Shift weight from leg to leg. Turn around and repeat. B C,D

12 Swiss Ball Exercises Your swiss ball will generally be used for balance and core strengthening exercises. It is important that your swiss ball be the correct size for your body. Your SportFit instructors will make sure that the ball is a proper fit for you. Generally, for balance and core strengthening exercises, you must maintain good lumbar stabilization support. This can be initiated by contracting your transverse abdominis (TVA) muscle, which acts as a natural girdle. A If you feel any increased back pain while performing your swiss ball exercises, consult with on of the SportFit staff. DOUBLE LEG BRIDGE ON BALL (A) Place both legs on your swiss ball. Activate your TVA. With minimal arm support, raise your hips off the floor until your truck is straight. Hold for ten seconds and then repeat. B ISOMETRIC HAMSTRING CURLS (B) Place your swiss ball between your heels and your bottom. Squeeze the ball for five seconds and then relax. Repeat. TRUNK EXTENSIONS ON SWISS BALL (C) Lie prone on your swiss ball with your hands behind your head. Actively lift your chest off the ball. Hold for two-three seconds and then repeat. C ECCENTRIC/CONCENTRIC AB STRENGTHENING (NO PHOTO) While sitting on the swiss ball, activate your TVA. Perform a small crunch while you throw the ball into the rebounder. Catch the ball and gently let it take you back. Repeat.

13 A, B Swiss Ball Exercises SWISS BALL CRUNCHES (A & B) Sit on your swiss ball. Lean back. While contracting your ads, crunch your stomach while maintaining your balance on the swiss ball. Perform two to three sets of 10. C RUSSIAN TWIST (C) While lying on your swiss ball, rotate your trunk/arms side to side while contracting your TVA. SIDE CRUNCH (D) Lie on your side with the swiss ball at your waist. Fix your feet against a door or wall. Bring your right elbow toward your right hip. Perform two sets of 10. Repeat on the opposite side. D

14 Advanced Abdominal Strengthening Exercises A PLANK POSE (A) Lie on your stomach while propped on your elbows. Activate your TVA and lift your hips/stomach off the floor. Hold this position for 15 seconds keeping your back straight. Repeat. SIDE PLANK POSE (B) Lie on your side while propped on one elbow. Activate your TVA and lift your hip off the floor. Hold for 15 seconds. Repeat on both sides. B

15 Golf Performance Enhancement PRACTICE REGIMEN DRIVING RANGE Ball striking on the driving range must be preceded by proper warm-up and stretching exercises. You should complete each level before moving to the next activity, remembering to increase gradually. Chipping 1/4-1/2 swing balls Pitching 1/2 swing slowing increasing to full swing 40 balls 8-Iron 1/2 swing balls 7-Iron 3/4 swing balls 6-Iron 3/4 swing balls 5-Iron full swing balls Driver full swing balls Putting 5-10 minutes If you experience any soreness or symptoms during ball striking, return to your stretching routine. NUTRITION AND HYDRATION In today s ever increasing competition and level of play, it is important to find out how to gain that important edge over your competitor. One way is to eat a well-balanced diet. If you meet the proper nutritional and hydration guidelines you will go a long way in providing the edge you need to achieve optimal performance levels. When your body has the fuel necessary to compete, you can concentrate on the other important components of your golf game. The following guideline on nutrition and hydration is an example of what is needed to give your body the necessary energy to compete at the top of your golf game. This is in no way intended to be used for a weight loss or dieting program, but as a guideline to better eating and drinking habits to prepare your body for any physical activity. To utilize your body efficiently throughout an entire round of golf, follow the nutritional and hydration guidelines listed below for before, during and after the golf game. To find out exactly how well your diet provides the necessary requirements, consult with either your doctor, registered dietician or with a computer dietary analysis. BALANCED DIET CARBOHYDRATE LOADING Carbohydrates 60% 65-70% Protein 15% 10% Fat 25% 25% Water 8 8oz. glasses 8 to 12 8 oz. glasses

16 Exit Questionnaire Thank you for participating in the SportFit golf conditioning class. We hope you have learned some valuable exercises to help you become more flexible, stronger, and more successful on the golf course. Please take a few minutes to answer this questionnaire so we can better accommodate our clients and make improvements to future classes. Again, thank you for your time and comments. What do you think are the best times to offer the class? Monday & Wednesday, 6 p.m. 7 p.m. Monday & Wednesday, Noon 1 p.m. Tuesday & Wednesday, 7 a.m. 8 a.m. How long do you think the class session should last? 45 Minutes 1 Hour 1 1 2Hours Monday & Wednesday, 7 a.m. 8 a.m. Tuesday & Wednesday, 6 p.m. 7 p.m. Tuesday & Wednesday, Noon 1 p.m. How would you rate the overall intensity of the class? Very Low Low Medium High Very High How would you change the exercise routine? MORE FEWER HARDER EASIER Upper Body Y N Y N Y N Y N Lower Body Y N Y N Y N Y N Trunk/Abs Y N Y N Y N Y N Warm Up/Cool Down Y N Y N Y N Y N Manual Stretches Y N Y N Y N Y N In terms of your home exercise program, what would you like more or less of: swiss ball foam roller sport cord What additional exercises do you feel would be beneficial to participants? What was the most beneficial part of the program? What was the least beneficial part of the program? Additional Comments: Thank you for your comments and suggestions.

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