Fitness Corner

Each month Shannon Mantrop will have a new article on golf specific fitness and training...

Dynamic Motion Golf Fitness Forum

• The Overhead Deep Squat Test and the Golf Swing
  In addition to the articles I write each month, I have created a FREE golf fitness forum for golfers of all ages and skill levels to ask questions about golf fitness, golf performance or just golf in general. In this forum I will also post some new information about golf fitness in hopes of starting some discussion about each topic. I believe that this is an opportunity for all golfers to begin to understand how golf specific fitness can influence their golf game and their golf performance. Read More

Off Season Training

• Off-Season Golf Performance Training: Is it important? (PDF)
  Too many golfers link the fall closing of the golf course with the end of their golf related fitness program.
  
  To be ideally prepared for the golf season ahead, off season training is critical for golfers to identify and to correct any physical limitations and to develop a solid foundation of mobility, stability and aerobic capacity. This is necessary to develop optimum strength which will be reflected in improved speed and power. Being physically prepared will allow you to play the most consistent, most enjoyable, injury free golf of your life.
  Read More...

Summer Training

• Maintain Your Golf Fitness Throughout the Summer
  It is easy to forget about staying in shape once the golf season is here. The following pieces of exercise equipment will help you to stay in golf shape all summer long whether you are at home or on vacation.
  Read More

Mobility

• Separation Rotations for a More Consistent Putting Stroke (PDF)
  If you are looking to start scoring better on the golf course, you might want to think about grabbing the “flat stick” on the practice range instead of the driver. David Pelz puts it best, “a two foot putt counts the same as a 300 yard drive – one stroke”. You can perfect your drive, but if you can’t get the ball in the hole your scoring will suffer the consequences. Read More...


• Early Extension and Lead Hip Mobility (PDF)
  Early Extension is defined as a forward movement of the lower body towards the golf ball during the downswing. This swing fault can cause the arms to get stuck behind the body which can cause blocked shots (ball flight that goes straight right for a right handed player), and hook shots (ball flight that starts straight and curves left for a right handed player). If you struggle with these shots, video analysis can easily pick out this swing fault. Read More...


• Upper/Lower Body Separation (PDF)
  Golf fitness is not only about creating bodies that are stronger and more flexible, but it is also about creating and improving movement patterns. Movement pattern training retrains your body to move effectively. The ability to separate your upper body from your lower body in the golf swing is a movement pattern that is essential to an efficient golf swing. Read More...


• Self Myofascial Release
  We all accumulate tension in our muscles and in our joints from overuse, imbalanced movement, stress, poor posture and the aging process. An increased amount of tension can lead to decreased flexibility and joint range of motion, incorrect movement patterns and pain. The tissues effected by this tension must be worked and lengthened regularly and consistently to maintain youthful posture, and pain free motion. Read More...


• True backswing (PDF)
  The majority of the effects of warm up have been attributed to temperature-related mechanisms (e.g. decreased muscular stiffness, increased nerve-conduction rat and an altered force-velocity relationship. Related to the golf swing, these mechanisms will... Read More...


• Overhead squat (PDF)
  The backswing is crucial to a consistent, efficient and powerful golf swing. The backswing should begin with a one piece takeaway where we have been taught that the shoulders, arms, hands and clubs move back at the same time... Read More...

Stability

• Pillar Strength
  “Pillar strength” is a term that is used to describe the complete integration of your hip, torso, and shoulder stability and is the foundation of all movement (Verstegen and Willams, 2008). You can think of your “Pillar Strength” being comparable to the shaft of a golf club, very strong and elastic.... Read More


• Elastic effect of the golf swing
  The elastic effect is also known as the stretch-shortening cycle. The stretch-shortening cycle (SSC) is an action of stretching then contracting (shortening) a muscle/muscle group within a short time to increase elastic energy to enhance the power of... Read More


• Golf Kinesis
  Kinesis^TM means movement. Kinesis^TM system workouts are education for your body and mind. This advanced technology allows for 360 degree, three dimensional resistance based multi-plane motion. Which means it allows complete freedom of movement... Read More

Strength

• Muscular “King” of the Golf Swing: The Glutes (PDF)
  The gluteus maximus is the largest and most superficial of all the glute muscles and it is also one of the largest muscles in the body... Read More


• Muscular Release for Golfers (PDF)
  Using dense balls, traction and body weight, learn a self-applied, systematic rolling method to elongate and free muscles and increase joint range of motion... Read More


• Periodization (PDF)
  Periodization is a yearly training plan for achieving long-range athletic goals and success. The primary objective of training is for the golfer to reach peak performance for the upcoming golf season or for a specific golf event... Read More

Golf Warm Up

• Proper golf warm up (PDF)
  TPI’s Philosophy of the golf swing is as follows: “We don’t believe there is one way to swing a club; we believe there are an infinite number of ways to swing a club. But we do believe that there is one efficient way for all golfers to swing a club and it is based on what they can do physically... Read More