Fitness for golf

By Rick Copley

People who do not play golf think that playing golf is easy. Incorrect. Golf is an extremely dynamic sport! The rotational forces and torque that your swing generates are enormous. Everybody's golf game will be not better but also much more enjoyable if some golf specific moves are incorporated into a daily workout routine.The essence of functional training is that you focus your workouts on the core and that you work out in all three panes of motion. The same concept holds true in your preparation for golf. To develop a more efficient swing you first have to possess the strength to stabilize your core, then you must have the flexibility and balance to execute a proper back swing and follow through. Think about all that can go wrong! If your core isn't stabilized then you're a noodle when you pull the club head back; if you don't have good flexibility in your torso and shoulders you can't get your club parallel on your back swing; if you don't have good balance when you shift you're weight on the swing you won't make proper contact with the ball and you'll end up in the woods instead of on the green. You get the point. Let's look at some simple suggestions that are sure to improve your handicap.If you want to work out to improve your golf game you need to rotate! Try this one: Stand tall and hold onto a medicine ball or dumbbell with both hands, bring the implement to your right hip and then push it way up in the air while turning to your left. Repeat 15 times then switch sides. Also try a t-stabilization plank. Get into a position with your hands on the floor and your body straight like your getting ready to do a push-up . This is a classic high plank exercise. Now lift one arm way into the air until both your arms are perpendicular to the ground. Place the raised arm softly back to the ground and (while keeping your body straight) raise the other arm. Try doing 15 to each side. Just a couple of quickies to throw into your routine that can improve your game.What else can you do to help you play better? Do you get fatigued towards the end of 18 holes? Getting in three to four days per week of 45 minutes or more of cardiovascular exercise will help. Eating a good breakfast heavy in uncooked fruits and vegetables and a quality source of protein like organic eggs is a great way to start your day off. On a golf day it is a great idea to warm up. A nice walk or jog gets the blood flowing and a few arm swings get the upper body ready for action. Once you start playing be wary of too much sun and too little water. Bring a healthy snack and a healthy amount of water and you'll be shooting birdies all day long and not struggling just to double bogie the last three holes!Rick Copley, MA NCSF, is owner and president of Rick Copley's Ultimate Fitness in Bartlett. Phone number is (603) 356-0013, and the e-mail address is rcuf2003@aol.com.