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Article #215: Golf Fitness Exercises for the Woman Golfer

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It is well known in professional golf how through a long range of motion for an
integral golf fitness exercises are for efficient movement to occur. Much of
success at the highest level of golf. Men this is contingent upon the ability of
on the PGA Tour and women on the LPGA the core to coil and uncoil during the
Tour understand the benefits of golf swing. In order for these two
fitness exercises in achieving success. biomechanical actions to occur
Outside the circles of professional golf efficiently, the development of proper
many questions exist about golf fitness flexibility in the core is necessary.
exercises. Questions such as; what are We utilize flexibility exercises that are
the best exercises to improve golf cross-specific to the movements in the
fitness levels, are flexibility exercises golf swing to develop flexibility. The
and stretches better than other forms of majority of these flexibility exercises
golf fitness exercises, and what are the are rotational and dynamic.
benefits of golf fitness exercises for The golf swing is a dynamic movement,
the woman golfer? indicating that the body is in constant
These and many questions surround the motion. It is crucial to develop a range
topic of golf fitness. This article is to of motion for the swing in a dynamic
provide some answers for you on the topic rather than a static (not moving) method.
of golf fitness exercises for woman. It The goal of these exercises is to create
has been well documented in magazines and a range of motion in the core for the
television how LPGA women such as Annika golf swing. Flexibility is the first
Sorenstam utilize golf fitness programs physical component requiring development
to benefit their play on the golf course. within the woman golfer.
Is there a difference between the LPGA One needs to maintain, dynamically, a
player and the amateur woman golfer in stable body throughout the entire swing.
relation to golf fitness training? The We have all hit balls at the range and
answer is no. Yes, the women on the LPGA know what happens when we do not stay
Tour are the best women golfers in the balanced during the swing. Improving the
world, but the physiology of the LPGA balance and stabilization capabilities of
player and amateur are the same. The the core translates into a better golf
skeletal, muscular, and neural systems swing. Better Balance equals a Better
are the same. The professional golfer has Swing. Even subtle movements are
the same number of muscles in their consistency killers; thus we need to
bodies as the amateur. The woman's develop and maintain balance for a
professional golfer has the same skeletal consistent swing.
structure as the female amateur, and Balance is connected to the efficiency of
nervous system as well. Granted the LPGA the nervous system and strength of the
player has more refined and efficient muscular system working together. The
swing mechanics, but the body is the development of greater balance in the
same. core and swing is the result of two types
As a result of the body being the same, of specific exercise. The first
the principles and structure of a golf challenges the nervous system creating
fitness program for any woman is similar. greater efficiency. The second are
Before discussing the specifics of a golf exercises that create increased strength
fitness program for women it is necessary in the core. The combination of these two
to understand a few important principles. types of exercises permit for the body to
The first principle to understand about a maintain posture, promote efficient
golf fitness program is sports specific. weight transfer, and create power in the
Sports specific is a term describing the swing. The result is a more consistent,
type of training utilized in a golf accurate, and powerful swing. This is the
fitness program. Sport specific training second component included with a golf
simply states the program utilized by the fitness program for women
woman athlete is geared towards improving Remember that the golf swing is a
them in their chosen sport. repetitive movement. The mechanics of the
A second principle closely related to swing repeat with each stroke. This
sports specific training is cross process can be repeated hundreds of times
specificity training. Cross specificity in a round of golf. Ever go to the range
training is the utilization of exercises and hit two buckets of balls? At some
to develop the woman golfer in the point the body starts to tire, and shots
positions, movements, and actions scatter.
incorporated in the golf swing. The goal Proper endurance training enables us to
of cross specificity training is a repeat a sound swing. We produce this
transfer of training effect to the field through a series of exercises developing
of competition. Simply stated, a transfer endurance in the entire body. This nets
of training effect is the ability of us a consistent swing through eighteen
exercises utilized to train the female holes. Increasing endurance leads to
golfer having a direct benefit on their lower scores. This is the third physical
performance during a round of golf. component of the golf fitness program for
For example, golf fitness flexibility women.
exercises will attempt to improve the Club head speed is a function of power.
flexibility within the woman golfer. As The more power generated by the body, the
the woman golfer improves her flexibility greater speed at which a club head
parameters in relation to the golf swing. impacts the ball. More power to the ball
She may be able to create a bigger equals longer drives. Developing higher
shoulder turn, which may increase the levels of power within the muscular
distance of her drives. This benefit is system of the body is achieved through
an example of a transfer of training the implementation of power exercises.
effect onto the golf course. In summary, These types of exercise assist in
the three principles that assist in the creating higher power outputs of the
development of a golf fitness program for muscles involved in the golf swing. Power
women are; sports specific, cross training is the final component found in
specificity training, and transfer of a golf fitness program for women.
training effect. Many additional In summary a golf fitness program for the
principles exist that are used as LPGA or amateur woman golfer is
guidelines in the development of a golf relatively the same. Golf fitness
fitness program, but these are three exercises for the woman golfer are sports
essential ones. specific. The exercises contained within
Outside of the guidelines governing the the golf fitness program are
development of a golf fitness program for cross-specific to the movements,
woman. Specific physical components positions, and requirements of the golf
within the body are needed within the swing. The exercises within a woman's
body to execute the golf swing correctly. golf fitness program induce a transfer of
Remember, it is the body performing the training effect onto the golf course. The
biomechanics of the golf swing. In order golf swing requires certain levels of
for the golf swing to be executed flexibility, balance, strength,
correctly and efficiently certain levels endurance, and power to execute
of flexibility, balance, strength, correctly. A golf fitness program for
endurance, and power are required. These women will look to enhance these physical
are the actual physical components within components of the body. The end result is
the woman golfer a golf specific fitness an improved golf swing equating to lower
program looks to develop and enhance in scores and more enjoyment on the golf
relation to the golf swing. course.
The golf swing requires the body to move






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