Recovery

Fitness

Recovery 

This post is on a golf fitness topic that is often overlooked by golfers as not being very important to playing better golf. Today I will be talking about recovery and how it relates specifically to golfers who are playing golf several times a week or even for several days in a row. Recovery, when discussed in this format, is basically defined as an activity or series of activities that give them the best possible chance to play at the highest level possible for their next event. This is important as sometimes we need to compete and play golf a number of times in close succession. Continuous rounds of golf require a good recovery strategy to continue a high level of play.

There are four main areas that need to be addressed in a good recovery program. Each of these areas is important and needs to be completed effectively for the recovery to be beneficial to the golfer.

The first area is re-hydration which is arguably the most important. During practice, play, or training fluid is lost. These lost levels of fluid need to be replaced as dehydration has a serious effect upon golf performance.

The second area that must be covered is the refuelling of the golfer’s body. Again, as golfers compete or train, energy is used and needs to be replaced. Energy replacement needs to occur as soon as possible after the completion of a round or practice session. All golfers should be educated to eat or have to a sports drink as soon as possible after the round.

Physical therapies also need to be covered in a recovery program. Flexibility is an extremely important for a golfer to be able to swing the golf club effectively and as such, it needs to be addressed in recovery. Stretching after a round will assist in reducing the likelihood of injury and ensure the golfer can compete or practice on consecutive days as is needed in a tournament situation. There are other physical therapies that may be used during recovery. Techniques such as hydrotherapy, sports massage and acupuncture may all be used in a recovery situation.

The final area that needs to be covered is psychological recovery. When an athlete competes, psychological fatigue occurs as well as physical fatigue. The levels of psychological fatigue may be even greater in sports such as golf where concentration needs to be high during competition. Techniques such as imagery, meditation and progressive muscle relaxation may be used during recovery to “reset” an athlete after competition. By being able to complete the days performance, whether it was good or bad, will assist in a fresh start for the next competition.

In my next blog post I will outline some specific strategies and protocols that you can use to add recovery to your golf training program.
Until next time,

Brent Davis

Brent Davis

Brent Davis

PGA Professional

Training & Education Coordinator
PGA Centre For Learning Performance
Melborne, Victoria, Australia

Email: brentdavis@pgamember.org.au

 

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Energy On The Course

Fitness

Energy On The Course

In my last post I spoke about the often overlooked part of a golf training program, recovery. Four areas were mentioned in the post and I promised that I would give you some strategies that you could use for each area to give you the best possible chance of including effective recovery as part of your golf training program. The four areas that need to be addressed in a recovery program are hydration, fuelling, physical and psychological recovery. Below you will see some easy to use approaches that you can use in your own golf training.

Hydration is arguably the most important area as just a 1% drop in your hydration levels will negatively impact on your golf performance. Replacing the fluid lost during a round of golf is extremely important if you are playing several days in a row so it needs to be part of your recovery program. A simple way to monitor your fluid levels is to check your weight prior to and after your round of golf. Every kilogram of weight you have lost during the round is 1 litre of water you need to replace after the round. You need to replace a little more than what you have lost during the round to allow for urination so as a general rule you should replace 150% of what you have lost during the round. This means that a golfer who weighs 80kg prior to a round and 78kg after a round needs to drink three litres of water after the round to ensure they are fully hydrated for the round the next day.

Fueling is the next part of recovery and as golf is not as physically taxing as some other sports and is played at a pace that allows for snacking to occur on the course this is not as large an issue as it may be with some other sports. That being said it is important that you eat a balanced diet and fuel your body with healthy meals prior to and in between rounds. Lean protein and vegetables are a great evening meal between rounds to refuel carbohydrate stores as well as being easy to digest. It is important to ensure you plan your meals as it is easy to get caught in the fast food trap, especially if you are traveling for an event. Make sure you have access to cooking facilities and appropriate sources of food to avoid unhealthy choices.

Physical recovery is something we all can relate to as we have all finished a round at some stage and felt stiff, sore and tired. The easiest way to deal with this soreness is with massage and a qualified masseuse can be very beneficial in aiding recovery between rounds. Unfortunately, we can’t all afford to have such a person on call so there are a variety of self-massage techniques you can use. You can access self-massage strategies using foam rollers by clicking here or spikey balls by clicking here. Massage can also be used in conjunction with hydrotherapies such as hot and cold immersions to ensure a well-rounded physical recovery strategy is maintained. By alternating between a hot shower for one to two minutes and a cold burst for 30 seconds you will assist the recovery process. The shower also provided an ideal environment for self-massage.

The final area is psychological recovery. This is an area that is often unknowingly completed by golfers but it is often done very poorly. Most golfers will finish a round and retire to the clubhouse with their playing partners to relive the round and talk about all the shots that got away and the bad shots that they played. This discussion is a good thing but the focus on the bad shots is only going to make it easier to replay the same shots during the next round. A golfer needs to debrief after a round and “complete” the round from a psychological point of view. This can be done very effectively by using a debriefing work sheet (click here to find an example of one that I use). This sheet can then be used to start a conversation with your coach, playing partners or other friends. Once this conversation is over the player needs to get rid of the sheet (sometimes I have players rip them up!), focus on the positives of the round and refocus on the game plan for the next round.
Hopefully the above information gives you some help when you are next facing a tournament with golf on several consecutive days.

Until next time,
Brent Davis

 

Brent Davis

Brent Davis

PGA Professional

Training & Education Coordinator
PGA Centre For Learning Performance
Melborne, Victoria, Australia

Email: brentdavis@pgamember.org.au

 

Fitness Archives

Fun In Fitness Training

Fun In Fitness Training

Fun In Your Fitness Training If you have been following my blog posts on this website, you are probably getting the message that fitness training for golf is important. Well, I will emphasise here again that it is very important, both to your golf and your general...

read more
Golf Fitness, Is It For You?

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Golf Fitness, Is It For You? There has been a lot of coverage lately in the media and on social media about golf fitness and the training that certain tour players complete. Some of the comments made have been negative towards fitness training for golfers and I...

read more

TEAM MFG BLOG

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Subscribe to our newsletter Chip Shots!

Providing golf junior and adult lessons, golf instruction and coaching to Metro Detroit, Wixom, South Lyon, Troy, Novi, Northville, Walled Lake, Farmington, Farmington Hills, Bloomfield Hills, Commerce Township, Milford, Birmingham, Brighton, Sterling Heights, Lansing, Grand Rapids, and the surrounding areas of Metro Detroit Michigan.  Best golf teacher in Detroit, Michigan Best Teacher, Golf Coach Michigan Teacher of the Year

Backswing Pivot Drill

Fitness

Backswing Pivot Drill

In this video, Brent Davis shows you how to make the proper backswing.  Make a better turn with Brent today!

Until next time,
Brent Davis

Brent Davis

Brent Davis

PGA Professional

Training & Education Coordinator
PGA Centre For Learning Performance
Melborne, Victoria, Australia

Email: brentdavis@pgamember.org.au

 

Fitness Archives

Fun In Fitness Training

Fun In Fitness Training

Fun In Your Fitness Training If you have been following my blog posts on this website, you are probably getting the message that fitness training for golf is important. Well, I will emphasise here again that it is very important, both to your golf and your general...

read more
Golf Fitness, Is It For You?

Golf Fitness, Is It For You?

Golf Fitness, Is It For You? There has been a lot of coverage lately in the media and on social media about golf fitness and the training that certain tour players complete. Some of the comments made have been negative towards fitness training for golfers and I...

read more

TEAM MFG BLOG

Subscribe

Never miss a new post, article, or video!
Subscribe to our newsletter Chip Shots!

Providing golf junior and adult lessons, golf instruction and coaching to Metro Detroit, Wixom, South Lyon, Troy, Novi, Northville, Walled Lake, Farmington, Farmington Hills, Bloomfield Hills, Commerce Township, Milford, Birmingham, Brighton, Sterling Heights, Lansing, Grand Rapids, and the surrounding areas of Metro Detroit Michigan.  Best golf teacher in Detroit, Michigan Best Teacher, Golf Coach Michigan Teacher of the Year

Improve Your Swing With Better Posture

Fitness

Improve Your Swing With Better Posture

In my last blog post I spoke about how you could test yourself to determine the areas of your golf fitness that needed to be improved. In this blog I am going to talk about the major problems that are seen in golfers from a posture point of view. I will then talk about some of the golf swing problems you may see as a result of these weaknesses.

The most common postural problem we see is poor upper body posture. This is generally demonstrated by rounded shoulders at address with a forward head and neck posture. You can see in the picture what this looks like. This type of posture makes it difficult to rotate correctly during your swing so a common swing fault with these golfers is an “armsy” type swing with limited body rotation.

Golfers also have a tendency to be short and tight in the muscles of the right, lower back (for right handers). This can be caused by the correct golf set up in which you have the left hip and shoulder set slightly higher than the right hip and shoulder. This may lead to the right side collapsing during the downswing and overactive hands through impact.

Another common body issue in golfers is weak scapular muscles. This is generally seen in conjunction with the rounded shoulders position I spoke about in the first point and can lead to a number a swing faults. Disconnection between the arms and body is the most common problem I see when a golfer is weak in the scapular area. This, again, leads to “armsy” type swings that I see on the lesson tee every day.

The last of the common postural problems I see is weak glutes and hips. This leads to increased movement through the pelvis region which can lead to reverse pivots, sliding through impact or the inability to engage the core muscles effectively to help generate power in the down swing. It is basically defined as excess movement in the lower body during the golf swing. You can see in the picture some of the swing issues that weak glutes and hips can cause in the golf swing.

If you have had any of these types of swing problems, and you are having difficulty correcting them with your coach, there is a chance that you may have one of the postural issues I have spoken about. I would encourage you to go and see a golf specific physiotherapist/trainer for a detailed screening and have them design an exercise program for you. This, combined with the swing work you are doing with your coach, will give you the best possible chance to improve your swing and your game.

In my next blog I will be discussing some simple exercises you can do to help overcome some of the weaknesses I have discussed here.

Until next time,

Brent Davis

Brent Davis

Brent Davis

PGA Professional

Training & Education Coordinator
PGA Centre For Learning Performance
Melborne, Victoria, Australia

Email: brentdavis@pgamember.org.au

 

Fitness Archives

Energy On The Course

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Energy On The Course In my last post I spoke about the often overlooked part of a golf training program, recovery. Four areas were mentioned in the post and I promised that I would give you some strategies that you could use for each area to give you the best possible...

read more
Backswing Pivot Drill

Backswing Pivot Drill

Backswing Pivot Drill In this video, Brent Davis shows you how to make the proper backswing.  Make a better turn with Brent today! Until next time,Brent Davis Training & Education CoordinatorPGA Centre For Learning PerformanceMelborne, Victoria, Australia...

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Body Weaknesses & Swing Faults

Body Weaknesses & Swing Faults

Body Weakness & Swing Faults The topic of my latest blog is something that has caught my interest for a while now. As a coach, I see a lot of swing faults that are caused by the golfer’s body inability to move in a particular manner. I am not saying that this is...

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Providing golf junior and adult lessons, golf instruction and coaching to Metro Detroit, Wixom, South Lyon, Troy, Novi, Northville, Walled Lake, Farmington, Farmington Hills, Bloomfield Hills, Commerce Township, Milford, Birmingham, Brighton, Sterling Heights, Lansing, Grand Rapids, and the surrounding areas of Metro Detroit Michigan.  Best golf teacher in Detroit, Michigan Best Teacher, Golf Coach Michigan Teacher of the Year

Where Do You Start A Golf Fitness Program?

Fitness

Where Do You Start A Golf Fitness Program?

Mike Fay Golf welcomes Australian PGA Professional Brent Davis to the staff of talented writers.  Brent’s knowledge of golf fitness and how it relates to the golf swing will be a great asset to the site.  Below is his first post.  Welcome, Brent!

I often get asked what exercises a player should do when they are working out in the gym. While it is important for golfers to get into the gym and exercise it is more important to be working out correctly if you want to improve your golf game.

There are different areas of fitness and each of these areas is important for golfers. The three areas of fitness are cardiovascular fitness, strength and flexibility. Cardiovascular fitness is important for being able to complete your round without fatiguing.  Strength and flexibility is important for making a strong and powerful golf swing. Each of these areas should be addressed in a good golf fitness training program.

The first stage in any golf training should be an evaluation. You need to know your strengths and weaknesses so you can get the appropriate program for you.   A good evaluation will also give you a starting point from which to measure your improvement. Measuring your improvement is also a great way to see if your program is appropriate and effective.

The next question then is how do you evaluate your current fitness levels? As a coach I use a number a different strategies to do this. Through my own research I have developed a series of evaluation tests that assess your ability to complete each test. This link will take you to a document that outlines the tests and how to complete them. You can then record your results and redo the tests after a set period of time. I like my students to complete the tests at the start of each macrocycle of their annual plan and you can determine the best timing for you with your own coach.

Another strategy I use, and this is arguably the best way to go about developing your fitness program, is to utilise expert service providers such as exercise physiologists and physiotherapists. Melbourne Golf Injury Clinic here in Australia has golf specific physiotherapists that will complete a entire body screening which will identify areas that need improvement. From this screening a personalised program can be designed to address the weaknesses. You can see a copy of this screening report by clicking on this link.

I also utilize a exercise physiologist to evaluate my client’s golf specific strength. He uses a series of tests to determine the areas that need to be worked on and from this can design the appropriate training program. He also has tour player benchmarks to compare yourself to and to aim for in your own training.

The purpose of this blog post is to give you an introduction into golf specific fitness training and to stress the importance of evaluating yourself before getting started. There will be plenty of people in your local area who you can talk to regarding your fitness programs. Check your local gym for sport specific trainers as well as online resources such as the TPI website and the Fitness for Golf website that you can find by clicking on the links provided.

 Keep your eye on this website for more fitness articles.

 Until next time,
Brent Davis

Brent Davis

Brent Davis

PGA Professional

Training & Education Coordinator
PGA Centre For Learning Performance
Melborne, Victoria, Australia

Email: brentdavis@pgamember.org.au

 

Fitness Archives

Fun In Fitness Training

Fun In Fitness Training

Fun In Your Fitness Training If you have been following my blog posts on this website, you are probably getting the message that fitness training for golf is important. Well, I will emphasise here again that it is very important, both to your golf and your general...

read more
Golf Fitness, Is It For You?

Golf Fitness, Is It For You?

Golf Fitness, Is It For You? There has been a lot of coverage lately in the media and on social media about golf fitness and the training that certain tour players complete. Some of the comments made have been negative towards fitness training for golfers and I...

read more

TEAM MFG BLOG

Subscribe

Never miss a new post, article, or video!
Subscribe to our newsletter Chip Shots!

Providing golf junior and adult lessons, golf instruction and coaching to Metro Detroit, Wixom, South Lyon, Troy, Novi, Northville, Walled Lake, Farmington, Farmington Hills, Bloomfield Hills, Commerce Township, Milford, Birmingham, Brighton, Sterling Heights, Lansing, Grand Rapids, and the surrounding areas of Metro Detroit Michigan.  Best golf teacher in Detroit, Michigan Best Teacher, Golf Coach Michigan Teacher of the Year

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