physical training for golf oga 2011
TRANSCRIPT
Prepared by: Glenda Last NameApril 12, 2023
PHYSIOLOGICAL CORRELATESOF GOLF PERFORMANCE
Greg Wells, Ph.D.
April 2011
April 12, 2023
Rationale for Training Research
• Golf is now a sport
• Golfers are athletes
April 12, 2023
Training for Improved Performance
A systematic undertaking that features
purposely planned periods of stimulation, stress, effort and recovery,
designed to effectively bring about a range of adaptations
that will improve the ability to successfully carry out specific tasks
and respond to the demands and challenges of particular conditions.
April 12, 2023
Golf Performance Tests
Driver distanceDriver club head speed
5-iron distance5-ironclub head speedGreens in regulation
Average putting distance after a chip shot
Average putting distance after a sand shot
Average scoreAverage number of putts
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Physiological Correlates of Golf Performance Balance Test
1Test
2
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Physiological Correlates of Golf Performance Balance
• Correlations (dominant leg):– greens in regulation
(r=0.43, P=0.04)
• Correlations (non-dominant leg):– putting distance after a
chip shot (r=0.50, P=0.01)
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Flexibility
Physiological Correlates of Golf Performance
Test 1
Tests 2 & 3 (right & left)
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Flexibility
• Correlations:– driver carry
distance (r=-0.36, P=0.04)
– 5-iron ball speed (r=-0.41, P=0.02)
– 5-iron carry distance (r=-0.44, P=0.01)
– score (r=0.43, P=0.03)
– Note negative r’s
Physiological Correlates of Golf Performance
April 12, 2023
Core Strength
Physiological Correlates of Golf Performance
Test 1
Tests 2 & 3 (right & left)
April 12, 2023
Core Strength
• Correlations:– driver carry distance
(r=0.38, P=0.04)– 5-iron carry distance
(r=0.56, P=0.03) – average putt distance
after a chip shot (r=-0.44, P=0.03)
– average putt distance after a sand shot (r=-0.59, P=0.001)
Physiological Correlates of Golf Performance
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Physiological Correlates of Golf PerformanceVertical
JumpTest
1Test 2
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Physiological Correlates of Golf PerformanceUpper body
Strength
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Physiological Correlates of Golf Performance Forearm Strength
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Muscle Strength & Power • Correlations (vertical jump):
– driver distance (r=0.61, P=0.01)
– greens in regulation (r=0.66, P=0.01)
• Correlations (pull up / push up):– 5-iron distance (r=0.58,
P=0.02)– sand shots (r=0.69,
P=0.01)
• Correlations (grip strength):– putting (r=0.61, P=0.03)
Physiological Correlates of Golf Performance
April 12, 2023
CardioPhysiological Correlates of Golf Performance
http://www.rugbycoach.com/fitness/test/20msrt.htm
April 12, 2023
Cardio
• Correlations:– Driver distance
(r=0.76, P<0.01)– 5 iron distance
(r=0.77, P<0.01)– Score (r=-0.44,
P=0.02)– Chipping (r=-0.47,
P=0.01)– Putting (r=-0.46,
P=0.02)
Physiological Correlates of Golf Performance
April 12, 2023
Physical Training for Golf
Step 1: Functional Movement / Musculoskeletal Screen (AT / PT)
Step 2: Physical Fitness Testing (Physiologist)
Step 3: General Fitness Training + Remedial Exercises (S & C
Specialist)
Step 4: Golf Specific Training (S & C + Golf Pro)
Prepared by: Glenda Last Name
PHYSICAL TRAINING FOR GOLF
HOW TO CREATE GOLF-SPECIFIC TRAINING PROGRAMS
Greg Wells, Ph.D.
April 2011
April 12, 2023
Background: Training and Golf
• Golf is now a sport• Golfers are athletes• Why:
• 10,000 hrs / 10 years (20-25 hrs / wk)• Injury prevention• Increase interest in training• Maximize athletic potential• Balance, flexibility, core stability,
strength, power , endurance, lifestyle
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Strength & Power Development Pyramid
Skill TechniqueSkill Technique
Core Strength and StabilityCore Strength and Stability
More experienced athlete
Slow SpeedSlow Speed
High Force MovementHigh Force Movement
Less experienced athlete
Fast SpeedFast Speed
Low Force MovementLow Force Movement
Sport SpecificSport Specific
Power DevelopmentPower Development
Power Development
Zone
Strength Development
Zone
Quality and proper technique of the movement is of highest importance at all levels of the pyramid
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Key concepts in conditioning training for golf
• Muscle Endurance
• Muscle Strength (Force x distance)
• Muscle Power (Force x distance / time)
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Muscle Endurance Training
• High rep load >15-30+• Whole body• Resistance to fatigue
• Sets: 3 to 5• Repetitions: 15 to 30• Intensity: 40% to 65% of 1 RM• Rest: 30 to 90 sec. between
each set• Frequency: 3+ times per week
April 12, 2023
Muscle Strength Training
• Moderate rep load < 12• Isolated muscle groups• Strength / Force Development
• Sets: 2 to 3• Repetitions: 8 to 12• Intensity: 80% to 90% of 1 RM• Rest: 3 to 5 minutes between
each set• Frequency: 2 times per week
April 12, 2023
Muscle Power Training
• Low rep load < 6• Whole body – Functional Movement• Power development & Build specificity
to golf
• Sets: 3 to 6• Repetitions: 4 to 6• Intensity: High speed OR high %
max• Rest: 3 to 5 minutes between
each set• Frequency: *** 72 hours recovery
***
SUGGESTED YEARLY TRAINING PLANSINGLE PEAK (DEVELOPMENT - AMATEUR)(Blocks denote overall volume/intensity load)
Terminology based upon Bompa, 1999
Volume of training/competition guide
Intensity of training/competition guide
* Note ‘Skill Focus’ in immediate post-comp phase
Nov Dec Jan Feb Mar Apr May Jun Jul Aug Sep Oct
GeneralPreparation
PreCompetition
Arb
itra
ry S
cale
of
Tra
inin
g &
Com
peti
tion
Loa
d
Physical development & consolidation of basic technical golf skills.
Competition prep & shift to maintain all ancillary aspects.
Execution of technique during competition. Maintain conditioning.
Recovery & regeneration period.
Intenseskillphase.
Advanced technical & tactical proficiency. Plus improved ancillary skills.
SpecificPreparation
PreCompetition
CompetitionPhase
SkillFocus*
Rec /Regen
SUGGESTED YEARLY TRAINING PLANDOUBLE PEAK (ELITE AMATEUR)(Blocks denote overall volume/intensity load)
Terminology based upon Bompa, 1999
Volume of training/competition guide
Intensity of training/competition guide
Nov Dec Jan Feb Mar Apr May Jun Jul Aug Sep Oct
I II
Rec /Regen
Arb
itra
ry S
cale
of
Tra
inin
g &
Com
peti
tion
Loa
d
Physical development & consolidation of basic technical golf skills.
Continuation of previous phase, plus gradual shift towards competition prep.
Focus is appropriate execution of technique and tactics under competition environment, together with systematic performance evaluation. Physical conditioning maintained.
Recovery & regeneration period.
GeneralPreparation
SpecificPreparation
PreComp
Competition Phase
I II
Rec /Regen
Break
EXAMPLE YEARLY TRAINING PLANMULTIPLE PEAKS (PROFESSIONAL)(Blocks denote overall volume/intensity load)
Terminology based upon Bompa, 1999
Volume of training/competition guide
Intensity of training/competition guide
Nov Dec Jan Feb Mar Apr May Jun Jul Aug Sep Oct
Arb
itra
ry S
cale
of
Tra
inin
g &
Com
peti
tion
Loa
d
Targeted or Required Competitions & Breaks
Physical development & stable technical & tactical golf skills. Varied practice & environment.
“Prepare, Compete, Recover & Evaluate”; Targeted competition calendar.Maintained physical conditioning, with appropriate recovery/regeneration periods between events. Highly specific preparation & ancillary components.
Recovery & regeneration period.
Compprep &rehearsal.
General & SpecificPreparation
PreComp
Competition Phase Rec /Regen
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Integration in the Season Plan
Nov Dec Jan Feb Mar Apr May Jun Jul Aug Sep Oct
GeneralPreparation
PreCompetition
Maintenance
Physical development & consolidation of basic technical golf skills.
Competition prep & shift to maintain all ancillary aspects.
Execution of technique during competition. Maintain conditioning.
Recovery & regeneration period.
Intenseskillphase.
Advanced technical & tactical proficiency. Plus improved ancillary skills.
SpecificPreparation
PreCompetition
CompetitionPhase
SkillFocus*
Rec /Regen
RemedialGolf Specific Movement
& Power
CardioStrength & Power
RemedialMuscle
EnduranceCardio
Peaking for Competition
04/12/23
April 12, 2023
The Present & Future of Golf
Golf is a Sport
Golfers are Athletes
April 12, 2023
Physical Training for Golf Resources
Greg Wells, [email protected]
• Physical Preparation for Golf Book• www.drgregwells.com/books/