Golf Fitness Academy - Dynamic Golf Warm-Up

This week’s topic is devoted to a proper warm-up for the game of golf.

A proper warm-up helps to prepare a golfer before they spend time on the range, or on the course. It plays an important role in injury prevention, and can enhance a golfer’s performance. An effective warm up usually consists of two components; a general warm-up, and a specific warm-up.

General Warm-Up:

A general warm-up is straightforward. It consists of 5 to 10 minutes of cardiovascular exercise to prepare the body for the movements associated with the specific warm-up. Keep it simple - use the resources that are available to you. This could involve some brisk walking, hill walking, jogging, or riding a stationary bike. The goal is to elevate the heart rate. An elevated heart rate leads to increased blood flow, which increases the muscle temperature, and also leads to an increased respiration rate and level of perspiration. It also helps to decrease the viscosity of the fluid surrounding the joints in the body.

Before discussing a specific warm-up it is important to define two types of stretching - static and dynamic, and the role they play in improving a golfer’s flexibility.

Static Stretch:

A static stretch is a slow and constant stretch where the muscle is relaxed and elongated. The end position is held for a period of time ranging from 30 – 120 seconds. Static stretching can be active – when the individual stretching supplies the force, or passive/assisted – when a partner (or machine) applies the force. Static stretching does not require a golfer to activate any muscles. Static stretching has been shown to be effective in improving an individual’s range of motion. Static stretches alone, should not be completed as part of a pre-game warm-up.

Dynamic Stretch:

As the name implies, dynamic stretches are moving stretches, which requires a golfer to activate muscles to in order to complete the movements. Ideally, dynamic stretches mimic the movements found in a particular sport. The movements are completed through the available range of motion of the muscle, tendon and joint. Dynamic stretches should be completed as part of a pre-game warm-up.

It is important to point out some recent research regarding a dynamic warm-up versus a static warm-up as they apply to a warm-up for the game of golf. This research confirms the benefits of dynamic stretching over static stretching as part of a pre-game warm-up. What is interesting to note is the decrease in performance that occurs if a golfer only completes a static warm-up. Research has also shown that engaging in static stretching alone before engaging in sport increases the risk of injury.

These decreases are quantified below:

Decrease in Club Head Speed: 1.0 – 4.9%

Decrease in Distance: 3.5 – 7.3%

Decrease in Accuracy: 36.8 – 62.0%

Decrease in Ball Striking: 15.7 – 31.3%

The range of percentages depends on the duration of the rest period after performing the static stretches. Rest periods ranged from 60 seconds to 0 seconds. Regardless of the duration, decreases in performance were evident after static stretching alone.

Specific Warm-Up:

A specific warm-up incorporates movements similar to those found in the game of golf. A golfer should spend close to 10 minutes working through a variety of movements and dynamic stretches that are part of the game of golf. Many of the movements associated with the golf swing are similar to those found in other rotational sports such as hockey, baseball, and tennis – this helps to explain why talented hockey players often become low handicappers. Our specific warm-up should then incorporate some of the dynamic movements found in these sports in addition to some specific to golf.

Next time:

Nutrition – How to stay optimally hydrated

To book your physical assessment with a certified golf fitness instructor, contact Cyril at 519.284.2569 or email stonetownphysio@quadro.net. More information about the Golf Fitness Academy may be found at www.stonetownphysiotherapy.ca.