Golf Stabilization Training Phase #1

Phase #1: Golf Stabilization.

The mental and physical condition of the golfer is critical in order to properly stabilize their body just prior to their swing. As with all people, in all environments being anxious or nervous leads to shortened breathing patterns and tightened upper chest and back muscles. Tightness and overuse of these muscles inhibits the proper core muscle (transverse abdominus and diaphragm) activation to properly stabilize the golfer’s body during the swing. Therefore it is imperative that the golfer continuously maintain a steady deep breathing pattern.

This becomes especially important and challenging after every shot, no matter what the result of the shot. Simply changing your focus from your last shot, to your breathing, will help you to focus on the shot ahead of you, not the shot behind you.

To better understand what I mean my Golf Stabilization Training, let’s take a closer look at the golfers approach to each shot and stance just prior to swinging the club. As a golfer approaches the ball and takes his stance he should relax by taking a deep breath and relaxed exhalation. If they are able to establish a regular deep breathing pattern they should feel their entire shoulder complex as well as their head and neck relax and release built up tension. Approaching the golf stance this way will also allow the golfer to fall into a reliable rhythm as they approach. This may sound strange to some but, any great athlete will tell you that developing a ritual or rhythm just prior to their activity helps tremendously. There is also a true physiological response that happens during these rituals, which outside of the scope of this article. Once the golfer has mastered this breathing technique during his shot prep he can settle into the proper pre-swing stance.

So what does all of this have to do with Golf Stabilization Training? The answer is simple. This type of pre-swing approach allows the golfers body the ability to assume the proper posture just prior to and through the swing. Logically, it would follow that the best Stabilization Training Program would focus on the exercises that best recreate every aspect of stabilization that occurs before and during the golf swing. Examples of this type of exercise might include a stability ball bridges, single leg squats or single leg stand and reach. During these exercises the golfer should breath deep, contract their core muscles (transverse abdominus and glutes) as they move through the exercises. Other exercise would include foam rolling or stretching muscle that tend to be tight or shortened.

This will allow the Golfer to maintain the proper head, arm, neck, core and leg position prior to generating the force for his swing. As well as maintaining the proper body positioning throughout the swing.

The resulting conclusion is that if a golfer is not able to hold his body in the proper position just prior to, and during his swing, the force he generates will be mis-applied in his swing and his shot will achieve the same distance or accuracy as it could otherwise. Accordingly, an effective Golf Stabilization Training program would be designed to teach the golfer to properly stabilize just prior to and during the swing.

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