Once the TPI screen identifies specific mobility and stability issues, a personalized exercise program is designed to address these problems. Here are examples of common issues and corresponding corrective exercises:
At the core of all training is the ability to move properly. Elite golfers can move their bodies explosively and achieve positions that are challenging for most people. This ability is partly genetic, partly due to their athletic nature, and partly the result of effective training principles. Before we begin strength training, we ensure that the individual can move through full ranges of motion correctly. For instance, if someone is unsteady during a squat or has an asymmetrical hip shift, these issues must be corrected before adding heavy loads. This doesn’t mean we can’t incorporate weights, but we modify exercises to address any imbalances. Even without imbalances, movement patterns are consistently trained during warm-ups and cool-downs.
Developing proper movement skills is similar to learning the golf swing—it requires repetition and consistency. Good movement is a skill that takes time to master, and just like in golf, consistency in training is key.By systematically identifying and addressing mobility and stability issues through the TPI screen, golfers can enhance their physical capabilities, optimize their swing mechanics, and enjoy the game with reduced risk of injury.
During this phase I also demonstrate the use of the foam roller. A foam roller is a dense cylindrical tool used for self-myofascial release (SMR). It targets the fascia, breaking up adhesions and scar tissue to improve mobility and flexibility. Foam rolling enhances blood flow, delivering more oxygen and nutrients to muscles, aiding in recovery and reducing soreness. It reduces muscle tightness, enhances flexibility, prevents injuries, improves posture, and alleviates muscle pain and discomfort. Foam rolling is effective for warming up before exercise, cooling down afterward, and maintaining overall muscle health, making it an essential tool for athletes and fitness enthusiasts.
This phase improves muscle imbalances, joint dysfunction, neuromuscular deficits, and postural distortion patterns. Failure to address these can lead to poor performance and injury.
Once the mobility and stability issues are addressed and only then should the golfer be thinking of working on pure strength exercises. If you move into pure strength exercises too soon you run the risk of injury.
d movement is a skill that takes time to master, and just like in golf, consistency in training is key.
Strength is the next focus once proper movement patterns are established.
During strength training we work to maintain stability and mobility, increase prime mover strength and increase muscle size.
This includes strength endurance training hypertrophy training, and maximal strength training.
In the strength endurance training we seek to improve golfer endurance during the round. It is the most important phase for the golfer. In this phase we use unstable loads to improve and maintain stability and follow those exercises with a stable load with similar biomechanical motions.
Strength training varies throughout the year, depending on individual goals and schedules. During the off-season, the focus is on building strength, with less concern for excess soreness compared to the in-season period. For professional golfers, training needs to be consistent year-round due to their demanding schedules.
The final piece of the puzzle is power. It is important to understand that acceleration must also be counterbalanced by deceleration. If the golfer cannot decelerate with out injury, the golfer should not be accelerating. There is a clear link between distance off the tee and vertical jump height, making power training crucial for gaining more distance. Power is incorporated into every training session, with a focus on lower volume and perfect repetitions. For clients who cannot perform plyometric movements, alternatives like medicine ball slams and band rotations are used to build power safely.
Building a successful training program depends on finding what works best for each individual. The program must align with the player’s goals and be suitable for their needs. Consistency is the most important aspect of training. Even dedicating just 30 minutes a day to training can make a significant difference over time. An object in motion stays in motion, and small, consistent efforts lead to great results.
Training for durability in golf is about more than just improving performance; it’s about ensuring longevity in the sport. By focusing on proper movement, building strength, and enhancing power, golfers can achieve their goals and enjoy the game for years to come.
