Golf Fitness Exercises for Women Golfers

Golf fitness exercises can be beneficial for the woman golfer in
terms of improving the foundation of the swing, rotation in the
backswing, speed development in the downswing, and a consistent
finish position. Learn how golf fitness exercises can benefit the
woman golfer. Lowering scores and making the game more enjoyable.

It is well known in professional golf how integral golf fitness
exercises are for success at the highest levels. Men on the PGA Tour
and women on the LPGA Tour understand the benefits of golf fitness
exercises in achieving success. Outside the circles of professional
players many questions exist about golf fitness exercises. Questions
such as; what are the best exercises to improve golf fitness levels,
are flexibility exercises and stretches better than other forms of
golf fitness exercises, and what are the benefits of golf fitness
exercises for the woman golfer?

These and many questions surround the topic of golf fitness. This
article is to provide some answers for you on the topic of golf
fitness exercises for woman. It has been well documented in magazines
and television how LPGA women such as Annika Sorenstam utilize fitness
programs to benefit their play on the course. Is there a difference
between the LPGA player and the amateur woman in relation to golf
fitness training? The answer is no. Yes, the women on the LPGA Tour
are the best women golfers in the world, but the physiology of the
LPGA player and amateur are the same. The skeletal, muscular, and
neural systems are the same. The professional player has the same
number of muscles in their bodies as the amateur. The woman's
professional player has the same skeletal structure as the female
amateur, and nervous system as well. Granted the LPGA player has more
refined and efficient swing mechanics, but the body is the same.

As a result of the body being the same, the principles and structure
of a golf fitness program for any woman is similar. Before discussing
the specifics of a program for women it is necessary to understand a
few important principles. The first principle to understand about a
fitness program is sports specific. Sports specific is a term
describing the type of training utilized in a golf fitness program.
Sport specific training simply states the program utilized by the
woman athlete is geared towards improving them in their chosen sport.

A second principle closely related to sports specific training is
cross specificity training. Cross specificity training is the
utilization of exercises to develop the woman golfer in the positions,
movements, and actions incorporated in the golf swing. The goal of
cross specificity training is a transfer of training effect to the
field of competition. Simply stated, a transfer of training effect is
the ability of exercises utilized to train the female golfer having a
direct benefit on their performance on the course.

For example, golf flexibility exercises will attempt to improve the
flexibility within the player. As the player improves their
flexibility parameters in relation to the swing. She may be able to
create a bigger shoulder turn, which may increase the distance of her
drives. This benefit is an example of a transfer of training effect
onto the golf course. In summary, the three principles that assist in
the development of a golf fitness program for women are; sports
specific, cross specificity training, and transfer of training effect.
Many additional principles exist that are used as guidelines in the
development of a fitness program, but these are three essential ones.

Outside of the guidelines governing the development of a golf fitness
program for woman. Specific physical components within the body are
needed within the body to execute the golf swing correctly. Remember,
it is the body performing the biomechanics of the swing. In order for
the swing to be executed correctly and efficiently certain levels of
flexibility, balance, strength, endurance, and power are required.
These are the actual physical components within the golfer a fitness
program looks to develop and enhance in relation to the golf swing.

The swing requires the body to move through a long range of motion for
an efficient movement to occur. Much of this is contingent upon the
ability of the core to coil and uncoil during the swing. In order for
these two biomechanical actions to occur efficiently, the development
of proper flexibility in the core is necessary.

We utilize flexibility exercises that are cross-specific to the
movements in the swing to develop flexibility. The majority of these
flexibility exercises are rotational and dynamic.

The swing is a dynamic movement, indicating that the body is in
constant motion. It is crucial to develop a range of motion in a
dynamic rather than a static (not moving) method. The goal of these
exercises is to create a range of motion in the core for the golf
swing. Flexibility is the first physical component requiring
development within the woman golfer.

One needs to maintain, dynamically, a stable body throughout the
entire swing. We have all hit balls at the range and know what happens
when we do not stay balanced during the swing. Improving the balance
and stabilization capabilities of the core translates into a better
golf swing. Better Balance equals a Better Swing. Even subtle
movements are consistency killers; thus we need to develop and
maintain balance for a consistent swing.

Balance is connected to the efficiency of the nervous system and
strength of the muscular system working together. The development of
greater balance in the core and swing is the result of two types of
specific exercise. The first challenges the nervous system creating
greater efficiency. The second are exercises that create increased
strength in the core. The combination of these two types of exercises
permit for the body to maintain posture, promote efficient weight
transfer, and create power in the swing. The result is a more
consistent, accurate, and powerful swing. This is the second component
included with a golf fitness program.

Remember that the golf swing is a repetitive movement. The mechanics
of the swing repeat with each stroke. This process can be repeated
hundreds of times in a round of golf. Ever go to the range and hit two
buckets of balls? At some point the body starts to tire, and shots
scatter.

Proper endurance training enables us to repeat a sound swing. We
produce this through a series of exercises developing endurance in the
entire body. This nets us a consistent swing through eighteen holes.
Increasing endurance leads to lower scores. This is the third physical
component of the golf fitness program for women.

Club head speed is a function of power. The more power generated by
the body, the greater speed at which a club head impacts the ball.
More power to the ball equals longer drives. Developing higher levels
of power within the muscular system of the body is achieved through
the implementation of power exercises. These types of exercise assist
in creating higher power outputs of the muscles involved in the golf
swing. Power training is the final component found in a golf fitness
program for women.

In summary a golf fitness program for the LPGA or amateur woman golfer
is relatively the same. Golf exercises for the woman golfer are sports
specific. The exercises are cross-specific to the movements,
positions, and requirements of the swing. The exercises within a
woman's golf fitness program induce a transfer of training effect onto
the course. The swing requires certain levels of flexibility, balance,
strength, endurance, and power to execute correctly. A golf fitness
program for women will look to enhance these physical components of
the body. The end result is an improved swing equating to lower scores
and more enjoyment on the course.

Sean Cochran is one of the most recognized golf fitness instructors in
the world today. He travels the PGA Tour regularly working with
professional golfers, most notably Masters and PGA Champion Phil
Mickelson. To learn more about Sean and his golf fitness programs go
to http://www.seancochran.com

_By: *Sean Cochran*_

*About the Author:*

Sean Cochran is one of the most recognized golf fitness instructors in
the world today. He travels the PGA Tour regularly working with PGA
Professionals, most notably Masters and PGA Champion Phil Mickelson.
To learn more about Sean Cochran, his golf fitness programs and golf
exercises go to www.seancochran.com [1]

Links:
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[1] http://www.seancochran.com