tpi/fms functional golf training information course 1
TRANSCRIPT
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TPI/FMS Functional Golf Training Information
Course 1 - Torso and Legs
Jordan McWhirterBachelor of Kinesiology (BKin)
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Why Golf-Specific Functional
Training?
Standard Strength Training● “If muscle, work out”
● Hard to achieve balance
● Little focus on form, posture, correct
movements
● Trendy/fads
● Strength
● Increased lean body mass
● Decreased body fat mass
● Additional health benefits
Golf-Specific Functional
Training● Overall body benefits (muscular,
cardiovascular, etc.)
● Focus, drive, positive goals
● Test, re-test
● Decrease imbalances
● Less focus on muscle gain
● Subtle gains
● No Mr. Olympia body
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Torso and Legs
How They Apply To Golf Training
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What Is The Torso?
The area between the top of the hips and
the bottom of the rib cage.
Includes the stomach/abdominals as well
as the lower back.
NOT JUST ABS!
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Function of The Torso - 1Connection between lower and upper
body.
Aids in posture
No movement from spine alone.
No stability from spine alone.
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Function of The Torso - 2
Transfers energy from the ground (force
generation) upward.
Ground/contact point
Legs
Torso
Upper Limbs
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Stability Between the Hips and Ribs
● Not responsible for
rotation
● Keeping tight for anti-
rotation or stability
● Shirt creases/abdominal
stretch
● Stretch = Potential Energy
● Downswing transfers from
potential energy to kinetic
energy
● Big backswing = SNAP!
● Other similar sporting
actions?
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To Crunch or Not To Crunch?
Abdominal contraction
● Posture?
● Benefit?
● Hardcore Abs!
Cross-Stability
● Posture!
● Benefit!
● Hardcore Abs!
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Screens for Torso
● FMS Rotary Stability
● FMS Trunk Stability Push Up
● TPI Golf Posture Shoulder Rotation
● TPI Golf Posture Hip Rotation
● TPI Golf Posture Hip Tilt
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FMS Rotary Stability
● Begin on all 4’s
● Raise right hand and right
leg off of the ground and
extend
● Tuck elbow-to-knee
● Extend
● Replace
● Repeat with left
● Begin on all 4’s
● Raise right hand and left
leg off of the ground and
extend
● Tuck elbow-to-knee under
abdomen
● Extend
● Replace
● Repeat with opposites
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FMS Trunk Stability Push Up (Men)
● Begin on stomach
● Thumbs at crown of
forehead height and
shoulder width
● Tuck toes under, raise
elbows and knees off of
ground
● Press body up in one
straight line and motion
● Begin on stomach
● Thumbs at chin height
and shoulder width
● Tuck toes under, raise
elbows and knees off of
ground
● Press body up in one
straight line and motion
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FMS Trunk Stability Push Up (Women)
● Begin on stomach
● Thumbs at chin height
and shoulder width
● Tuck toes under, raise
elbows and knees off of
ground
● Press body up in one
straight line and motion
● Begin on stomach
● Thumbs at collar bone
height and shoulder width
● Tuck toes under, raise
elbows and knees off of
ground
● Press body up in one
straight line and motion
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TPI Golf Posture Shoulder Rotation
● Assume normal golf posture
● Cross hands in front of chest
● Rotate shoulders (chest) left and right without
moving the hips
● Tester holds hips still if they begin to move or if the
shoulders sway side-to-side
● Improvement?
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TPI Golf Posture Hip Rotation
● Assume normal golf posture
● Cross hands in front of chest
● Rotate hips left and right without moving the
shoulders
● Tester holds shoulders still if they begin to move or
if the hips sway side-to-side
● Improvement?
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TPI Golf Posture Hip Tilt
● Assume normal golf posture
● Cross hands in front of chest
● Tilt hips forward and back without moving chest
● Limited forward tilt?
● Limited back tilt?
● Movement? Normal or shaky?
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The Legs
Much More Complicated Than You Thought!
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The Base For All of It
● Stabilization
● Balance
● Rotation
● Power generation
● Endurance
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Stabilization
● Arches (bony and tissue)
○ Flat
○ High
○ Alignment
○ Orthotics
● Strength
○ Basis for any muscular
conditioning
■ Endurance
■ Power
■ Tone
■ Sport Conditioning
● Associated with “Core” as well
● Able to hold still to create
movement
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Balance
● Left - to - Right
● Front to - Back
● Rotational
● NOT Stabilization
● Able to not waver
more than the
desire when acted
upon by a force
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Rotation
● Ankles
● Hips
● Knees?
● Feet?
● How much is enough rotation?
● What happens when the hips
don’t rotate?
● TPI Lower Quarter Rotation
Test
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Power Generation
● Power = Rate of doing work○ Think: Swing Speed/Clubhead Speed
● All aspects necessary up to this point
● What is the best way to increase swing/ball
speed?
● Powerful backswing?
● Powerful downswing?
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Endurance
Can you walk 18 holes for four days in a row?
How many shots do you take in a round?
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Torso & Legs Combination
● Creating the X between hips and shoulders
● Transfer of energy
● Alignment chain...
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Alignment Chain
S=Stable
M=Mobile
S
S
S
S
S
M
M
M
M
M
M
Begins at base
● Standing
● Handstand
Alternates joints that must
be stable or mobile
Next joints function will
“turn off” if the chain is
broken
● Knee injuries
● Shoulder injuries
Golf swing “errors”
● Pros demand
positions
● Can the body do it?
● Screens for testing
● Golf specific
functional training!