Effects
of Strength and Flexibility Training on Golf Performance
by
Deborah L. Mullen, CSCS
A study performed at the South Shore YMCA evaluated the effect of an 8-week
strength and flexibility training program on physical fitness and golf performance in
adults.
The Program:
Twenty-two golfers were involved in the study: 17 people went
through the program and 5 were control subjects. Nobody played golf during the 8-week
period. To assess golf performance, everyone was tested for club head speed before and
after the conditioning program. Other assessment included body composition, muscle
strength, and joint flexibility.
The 17 participants performed 15 standard strength exercises
and 6 basic stretches three times a week. One set of 8-12 reps of each of the
strength-training exercises was performed. It took about 30 minutes to complete the
strength training and 10 minutes for the stretching.
Results:
The golfers who trained improved in all of their fitness
measurements:
56% improvement in muscle strength
24%
increase in hip and shoulder flexibility
4.1-lb. increase in lean weight
3.0-lb. decrease in fat weight
5%
increase in clubhead speed
These golfers confirmed the improvement in their driving
power during the following season with consistently longer drives.The group of 5 control
subjects who were tested but did not participate in the program recorded the same mean
club head speed before and after the 8-week program
Discussion:
(quote from Wayne Wescott)
"The major outcome of this project was that a basic
program of strength and flexibility exercises not only did not adversely affect the
golfers performance but also improved their body composition, muscle strength, joint
flexibility, and club head speed. These results stand in sharp contrast to the
golfers earlier concerns that strength training might reduce their flexibility and
hinder their driving ability.
Furthermore, all participants reported that they felt
comfortable with the strengthening and stretching exercises and were pleased with their
improvements in fitness and club head speed. Most of them continued their exercise program
after the project ended, and all completed the golf season without injury.
In summary, the golfers enhanced both their physical fitness
and their driving performance by participating in a basic program of strength and
flexibility exercises. It would appear that golf and strength training are compatible, and
that the time spent in muscular conditioning is a productive investment for golfers who
want to look better, feel better, and function better, both on and off the golf
course."
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