rise high performance presents - strenght & conditioning to improve your golf game

Rise High Performance Presents: Strength and Movement Training

for Golfers August 2016

Welcome

Presenters

Matt PollardAccredited Exercise PhysiologistManager of Exercise ServicesBachelor of Exercise and Sports ScienceMasters of Clinical Exercise PhysiologyCasual Academic – Deakin University

Leigh IacovangeloPhysiotherapistManager of Clinical ServicesBachelor of PhysiotherapyGraduate Certificate of Sports Physiotherapy – StudentAustralian Indoor Hockey Physiotherapist

Topics

• Exercise Science and golf

• Movement and strength training for golf

• Practical

Introduction- 55-80 million players across 136 countries

Major goals of playing:- Have as few shots as possible- Remain injury free

Background- Average round takes between 3.5 – 6 hours (18

holes)- 60% preparing or taking a swing- 25% putting- Club head speed can top 160 km/h

The Swing- Rotary power- Force generation – 3 planes- Weight transfer- Moment arm - Club head speed – speed accuracy trade off

- Incredibly complicated

The Myths- To get better at hitting a golf ball I just need to hit

more golf balls

The Myths

Shea, J.B., & Morgan, R.L. (1979). Contextual interference effects on the acquisition, retention, and transfer of a motor skill. Journal of Experimental Psychology, 5, 179-187.

The Myths

Effects of varying attentional focus on health-related physical fitness performance, by Bredin, Dickson and Warburton, in Applied Physiology: Nutrition and Metabolism, 2013

The Myths- To get better at hitting a golf ball I just need to hit more golf

balls:

- Most injuries in golf are overuse

- Theriault and Lachance (1996) most can be prevented by:- Year round sport specific strength and

conditioning program- A short pre-game warm up- Adjustment of golf swing

The Myths- To get better at golf I just need to

strengthen my “core”

The Research - Long drive athletes = 30 inch

(75cm) vertical jump- Approximately 8 inches (20cm)

better than PGA average

The Myths- Strength training hurts your back

- The research – Strength training is the most effective treatment for low back pain

- Improved movement patterning- Increased strength and load tolerance- Improved “stability”

The Myths- I will get big and lose my mobility/flexibility

The Myths- I will get big and lose my mobility/flexibility

- What is mobility?- Charlie Weingroff- What is happening when you feel “tight”?

Strength training is co-ordination based training with increased resistance

- Frans Bosch

Elements to improving performance

T. Moritani and H.A. deVries, 1979, "Neural factors versus hypertrophy in the time course of muscle strength gain," American Journal of Physical Medicine 58(3):115-130.

Movement Efficiency

“Movement Never Lies” – Martha Graham

Movement Efficiency- Ensure all parts of the body move in time and in the

right sequence

- Restricted ankle ROM story

Deadlift

Example of AssessmentAthlete 1 Athlete 2

FMSDS 2 2HS L: 2 R: 2 L: 2 R: 2LS L: 2 R: 2 L: 2 R: 2SM L: 2 R: 2 L: 3 R: 3ASLR L: 2 R: 2 L: 3 R: 3P/U 2 1RS L: 1 R: 1 L: 1 R: 1

Vertical leapCM 49cm 84cmNon-CM 49cm 73cmRatio

Strength 3RMDL BB deadlift 120kg 135kgTrap bar squat 157kg 157kgMax pull up 4 14BB bench press 80kg 115kgRFESS L: 2X40kg R: 2X40kg L: 2X40kg R: 2X40kgDA SL deadlift L: 2X40kg R: 2X40kg L: 2X36kg R: 2X36kg

Toe touch C CAnkle dorsiflexion C C

Leigh IacovangeloPhysiotherapistManager of Clinical ServicesBachelor of PhysiotherapyGraduate Certificate of Sports Physiotherapy – StudentAustralian Indoor Hockey Physiotherapist

Rotary Power

• Importance of whole body movement• Coil… Uncoil

• Importance of “core”• What is it really?

Rotatory Power with Peter Cowan spiral staircase explanation

Slinky Analogy

Rotatory Musculature

Improving core….

• Should we perform static ‘core’ exercises?(plank)

Or

• Should we perform dynamic ‘core’ exercises?• (medicine ball rotations), (dynamic Pilate

based exercises)

Internal Oblique

• Internal Oblique contraction, rotates the trunk by pulling the rib cage and midline towards the hip, of the same side

• Hand ‘In’ your pockets for ‘IN’ternal oblique

• Have a close look at the fiber orientation

External Oblique

• The Internal oblique acts with the external oblique of the opposite side to achieve rotation. For example, the left internal oblique and the right external oblique contract, rotating the torso to the left.

Eccentric Control

• Role of the internal oblique is eccentric deceleration of contralateral rotation of the spine, otherwise known as "anti-rotation."

• Lets think golf…..• The ability to decelerate and stabilize the

spine against forces that twist it is critical to preventing spinal injury.

Movement Inefficiency • If obliques are inefficient, then absorption, dispersion, and release of forces are

altered. Consequently leading to altered rotatory power in golfers.

• Altered force control is a catalyst for tightness, stiffness and decreased range of motion in an attempt to gain stability.

Injury?

• The lack of proximal stabilization in the core (pelvis) decreases optimal distal mobility (shoulders) needed for movement in golf.

– Dynamic Chiropractic – February 15, 2014, Vol. 32, Issue 04

Summary • We must train the whole body to create rotation… from the ground up.

(Think, spiral staircase)

• Deep abdominals and gluteals are imperative for rotation.

• The ability to decelerate and stabilise the spine is just as important as generating rotatory power.

–

What do we do?

• Rehabilitation• Strength training

• Athletic Development• High Performance • Clinical Pilates

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