Tips for professional golfers during lockdown.

Golf professionals are in an unfortunate situation at the moment, major tournaments cancelled, satellite tours cancelled and not only this is local courses closed. Like I said my post for reactional golfers, the temptation might be to engage in arbitary fitness challenges or copy articles or advice seen on social media. For the purpose of this post professionals are individuals who make their income from golf (for the sake of the performance aspects of this post high level amateurs should be included)

Tip #1 Keep swinging fast. Unlike recreational golfers, you if you are a professional you make money from golf. Your swing is your sharpest tool and the one that blunts the quickest. Speed is a quality that sees detraining occur the fastest. Its not just the swinging fast that is important, but the neural and physiological benefits of swinging fast and most importantly keeping intent levels keyed in. When the season resumes you dont want to speed the first few tournaments trying to dial in high speed swinging. Obviously space is a factor, but in this case you dont have to even be hitting balls, high intent driver swings, holding the club by the reverse end and swinging, what ever it takes.

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πŸ”Έππžπžπ 𝐅𝐨𝐫 π’π©πžπžππŸ”Έβ£β£ ⁣⁣ I’m always the first to avoid golf swing oriented exercises when initially prescribing strength & conditioning to most golf athletes. I also don’t operate in absolutes. ⁣⁣ ⁣⁣ Most golfers need to use the time the gym to build the most general of qualities namely force production, what we do see is a lot of well intentioned swing derivatives that largely serve no real purpose other thing looking like a golf swing.⁣⁣ ⁣⁣ So why are some of my golf athletes swinging speed sticks in the gym? We are making use of novel complex called 2nd Gen contrast training. Similar to other complex and contrast methods we can look to integrate sports specific skills with out strength and power work where appropriate, in this case accelerated swings with a @superspeedgolf speed stick. ⁣ ⁣ The aim isn’t here isn't to work on any technical aspects in a meaningful sense but largely to work on 𝐈𝐧𝐭𝐞𝐧𝐭. What do we mean by this well β€˜Strength-trained individuals can recruit motor units with greater muscle fiber conduction velocity but then untrained individuals’ however if this isn’t orchestrated or expressed purposefully it isn’t worth much. So the intent to move as fast as possible is crucial in tying everything together. So I encourage swings with max intent. ⁣ ⁣ The caveat to all this is I only suggest this approach to athletes who are strong enough to get the most from it!

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Tip #2 Keep swinging. Speed is important but volume matters too? Why well you are probably used to a large volume of swings. Most injuries occur when sudden spikes in training volumes occur. Once lock down is over, im predicting physio therapists being very very busy. Why? Acute overuse injuries from athletes going from very few swings, to tons of balls in a matter of days. Post lockdown activity fever will be a potentially real phenomena. While you dont have to be doing a lot of volume, do enough to have a protective effect, the golf swing is a violent movement high powered movement, keep tolerance of your tissues in good order and you’ll be ready to resume when season starts. This is obviously down to you and what you normally achieve during your regular practice sessions.

Tip #3 If you have a home gym use it to get really strong! Golf athletes need to learn that lifting in and around tournaments, when habitual, will only enhance performance in the long run. Now we are presented with what is an extra off season. 𝘈𝘡𝘩𝘭𝘦𝘡𝘦𝘴 𝘸𝘩𝘰 𝘒𝘷𝘰π˜ͺπ˜₯ 𝘭π˜ͺ𝘧𝘡π˜ͺ𝘯𝘨 𝘸π˜ͺ𝘭𝘭 𝘣𝘦 𝘳𝘦𝘸𝘒𝘳π˜₯𝘦π˜₯ 𝘸π˜ͺ𝘡𝘩 𝘧𝘳𝘒𝘨π˜ͺ𝘭π˜ͺ𝘡𝘺.

This image put together by Alex Ehlert shows you what qualities relate best to clubhead speed. No surprise that jumping and squat strength have very largely correlations. So you can guess what im going to suggest you do! If you dont have a squat rack you can still, do DB, kettlebell or band work. If you have none of these, well jumps are free!

Tip #4 Staying lean on lockdown. I offered the same advice to recreational golfers and the same advice stands here. You are playing less often and it often factors into total weekly calorific expenditure you would normally achieve. Coming out of lock down in worse shape than when you went is a real potential issue. Ive written a guide here on making sure your diet is under control during lock down.

Tip #5 Learn more about effective golf strength and conditioning approaches. Take the time to educate your self and look at the work I’ve been doing and the work we’ve been doing with the ETPI. So that when normal service is resumed you can head back to gym with purpose and intent to support your general wellbeing and your golf game.

https://www.europeantour.com/european-tour/news/articles/detail/training-the-modern-golfer-jazz-janewattananond/

https://www.researchgate.net/publication/334329963_Training_Champions_-Andrea_Pavan

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4 thoughts on “Tips for professional golfers during lockdown.”

  1. Great article. Can you explain the correlation table a bit more. What is the sample size and what universe does this capture (all players, elite players only, etc.) ? Why does the table show such a broad range for each variable ? Is there any data re: gains in any particular exercise and corresponding uplift in club head speed ?

    1. The image is taken from the work of Alex Ehlert https://twitter.com/AlexMEhlert/ who took 20+ Studies hes stated that variables that were assessed across multiple studies, and in some cases outliers from small, less-rigorous studies were omitted.

      The variance accounts for different methodlogies and obvious variance between individuals I’d say, but is congruent with my own work.

      Probability on performance impact here https://www.researchgate.net/publication/333579742_Strength_and_Conditioning_in_Golf_Probability_of_Performance_Impact

      Theres a few studies show that vertical force is related to CHS that was performed on challenge tour players https://www.researchgate.net/publication/329830977_Relationships_between_Challenge_Tour_golfers'_clubhead_velocity_and_force_producing_capabilities_during_a_countermovement_jump_and_isometric_mid-thigh_pull

      Study on collegiate golfers https://www.ncbi.nlm.nih.gov/pubmed/29461422

      Squats jumps and performance determinants in golf https://www.ncbi.nlm.nih.gov/pubmed/26849785

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