Exercise can be a time-consuming affair for people who lead busy lives. Successful business executives and managers exercise regularly.
Time equals money! However, time also equals health! It is no use having all the riches in the world if poor health won’t allow us to enjoy it.
Health is a priceless commodity. No matter how much money we spend on state-of-the-art fitness equipment, expensive nutritional supplements or trendy health club memberships, our personal fitness will always be a long-term investment that requires a minimum amount of time and effort.
Make a commitment
Make it your Lifestyle
Your road map to success
New investment project or product range without a business plan
Set short, intermediate and long-term goals
Set goals that are attainable.
Schedule a daily appointment with yourself
Make notes in your diary a week in advance
Ask your assistant to remind you take a ‘fitness break’
Home exercise equipment in a corner of your office or at home
Avoid going home before you go to the gym
Get in the habit of packing your workout gear the night before
Forget the rigid workout schedules
Do whatever you can whenever you can
Short bits of exercise are as effective as long workouts
Don’t Give Up
Make up for it tomorrow
Fitness is not an all-or-nothing affair!
Have Some Fun
Bring some fun into your workouts
Train with a friend
Try Boot Camp
Create Corporate activities related to Health and Fitness – Everyone will benefit!
Train with Fitcorp
Fitcorp Asia specializes in Executive Fitness Programming to ensure you achieve more in less time, make your training habitual, part of your lifestyle and guarantees results.
Contact us to see how you can… “Improve your People, Productivity & Performance
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Having been in the health industry for nearly twenty years, I have learned a few essential elements to success that are missing in in the goal process. So I’m going share with you a few questions you can ask yourself, that might just be the missing link in previous attempts to achieve certain goals. They can be any goal at all, and specific to health, fitness, weight loss.
There is a lot more to goal setting than just picking a goal and moving forward. While that is important, it’s also important to ensure that you are setting the right goals at the right time so that you can truly be successful. In order to ensure that you are setting the right goals for yourself, answer the following questions:
Are You Setting Specific and Realistic Goals?
It takes a little research to ensure that a goal is realistic. If you’re not sure if something is actually achievable then you’ve not done enough research. Once you’ve set a goal that is indeed realistic, then you need to be specific enough in your description of it so that it’s also easy to take the goal, and work backwards to create a schedule of actions needed to succeed.
Are Your Goals Multifaceted?
Focusing on only one part of your life is a bad idea. People live multifaceted lives and need to make goals for all areas of their lives in order to feel successful. If you have a wonderful business and career but your personal life suffers, then no matter how successful you are, you will not feel successful. Something will always feel as if it’s missing from your life if your goals aren’t inclusive. Therefore, make sure your goals include something from each aspect of your life.
Is Your Scheduling Representative of Real Need?
Once you create the schedule for yourself to reach each goal that you’ve set, you need to truly consider how representative it is of reality. Say your goal is to be healthy and reduce your cholesterol by 10 percent in six months. But, you haven’t set aside the time needed to exercise and eat right. If you don’t schedule in the time needed, you won’t succeed because something will always be in your way taking time away from you. It will be very frustrating to practice your schedule because it doesn’t represent reality.
For instance, if you are going to exercise 30 minutes per day, setting aside only 30 minutes isn’t going to be realistic. You’ll probably need to set aside an hour to account for getting ready as well as cooling down or getting cleaned up to go back to work.
Are You Learning from Experience?
Many times when setting goals and schedules, instead of learning from failure, people give up. Using the example above, once you implement your schedule to reach the goals that you have set, when you notice there are things you’ve forgotten to take into account, don’t give up. Learn from the failure and change the schedule to be more realistic.
You might find that in practice you have to rewrite all your goals and your schedule, but this is perfectly acceptable. Many people believe failure is something negative, but the truth is, if you don’t fail sometimes you’re not going to learn much and it’s likely your goals are too easy.
Do Your Goals Represent Your Needs and Wants or Someone Else’s?
A lot of people set goals that represent what someone else wants instead of what they want. This can really cause a lot of bad feelings and resentment which can derail the best laid plans. As you set your goals for your life, ask yourself if they’re really what you want for yourself or what someone else wants for you. Ask yourself if you’re okay with any goal you make being for someone else before you embark on your journey.
It’s okay to do things because of someone else, but it’s important that you are honest about that and make some goals for yourself too that don’t involve anyone else’s needs or wants.
Are You Checking in Often to Stay on Track?
Schedules are very important to the success of reaching any goal in life. To do lists pale in comparison to a well laid out calendar of tasks and activities that get you from point “A” to point “B”. Ensure that you look at your schedule every morning and every night and note when you succeed on sticking to your schedule and where you don’t. Noticing a pattern of activity can be helpful in fixing a poorly written schedule as well as staying realistic about whether or not you’re sticking to the plan.
Are Your Goals Focused Positively?
When writing a goal it’s important to write them in a positive way, or at least a way that feels positive to you. In the quest to improve your life, try writing down a goal and then changing the words to sound more positive to see if it isn’t more motivating. For instance, “losing weight” seems like a good goal, but for some people it might signify deprivation. So instead, the person might frame the goal as “improving my BMI by 10 points” or “improving my cholesterol by 10 percent.”
Do You Have Too Many Goals Set at One Time?
Just as setting too few goals can be a problem, so can setting too many. Everyone has a personal life and a career life and points in between. If you have set goals in too many areas of life at once, you might tire yourself out and get overwhelmed. Instead pick one personal goal, and one other type of goal to focus on until you reach them, and then you can add more goals as time goes on. You don’t need to do everything today. Slow and steady wins the race is a good motto to hang on to.
Setting the right goals for yourself takes some thought and consideration. Don’t try to set all your goals in one day – instead, set some goals in different stages and in different areas of your life and give a lot of thought to why you’re making the goal in the first place.
Changing your lifestyle, achieving any goal or simply aspiring to improve in any area of your life is a process. You must apply a conscious application to any endeavor, desire or objective. It’s simply won’t just happen on its own or with the magic of the law of attraction. So before embarking on the goals themselves and implementing your specific goal setting strategy, work through these initial questions and set the foundation for successful goal achievement!
Ah, the (in)famous legs! Either you’re born with them either you’re not… Although genetics tend to play a major role in the shape and available muscle mass your legs can boast, hard work and dedication will indeed alleviate the consequences of Mother Nature’s stingy gift.
As usual, I’ll focus on the big picture by proposing you three basic exercises that are the foundation of any sound leg workout program. As a note to the readers, once in a while we like to address the needs of people looking to dramatically increase their fitness levels and their muscle mass as well, so be aware that this type of workout is primarily intended for bodybuilders.
However, by adjusting the repetitions and intensity accordingly, these exercises will also be beneficial to those in quest for that ‘toned’ and ‘sharp’ look, so read on.
The full squat is the most basic and probably the most effective tool to build strength and mass. Please forget the machines for once – I know there are many squat machines available but none of them can truly mimic this movement – because this ‘free weight’ movement has the added quality of making you work supporting muscles in order to keep your balance and stability. Not only you’ll add some serious meat on your frame, but functionally speaking, you’ll improve as well.
Keep your feet apart. As a rule of thumb, the distance between your two feet shouldn’t exceed that of your shoulders. If you are not familiar with the movement, I suggest you use the tip of a bench as your ‘seat’. This is very useful because you’ll instantly know that your buttocks don’t go too deep so you don’t risk injuring your knees. Imagine that you want to sit down, but as soon as your glutes touch the bench, instantly go back up in a controlled motion.
It’s no secret that when trying to build mass the range of repetitions is key. In this case, you’ll want to perform (with good form) between 8 an 10 repetitions, the last one being so difficult that performing one more correctly would be impossible. Legs workout are very taxing on the body, so please eat light prior to engaging in this. I’d say that 3 sets with 2-3 min. rest between each set is plenty.
QUADS ON BENCH
Make sure you’re keeping your back straight and avoiding going too deep make for great form. Although this exercise is somewhat similar to the regular squat movement, this is not a mass-building exercis by any means so avoid adding too much weight on this one.
Slowly go down, but not too deep as you don’t want your knee to touch the ground. This would mean that your other knee is leaning way too far as well and this would put unnecessary stress on your joints and lead to an injury.
Contrarily to the first exercise, with this one you’ll want to exert the muscles to exhaustion by recruiting muscle fibers that weren’t much involved before. I recommend performing 12-15 repetitions, always with good form, for each leag with rest periods of 45 to 60” per set. Three sets are good as well.
As much as I despise machine-based movements, it is quite difficult to train the hamstrings effectively without resorting to at least one machine exercise. Alternatively, you could use a barbell, standing up and slowly depressing the weight to your feet. However, I dont’ really recommend it, because it’s very tricky to perform correctly and most of the time, my clients complain about lower back uncomfort, a clear signal that the movement isn’t performed properly.
So for now just stick with this. Since the movement is mostly guided by the machine contraptions, it is not necessary for me to go in details about how it should be done. Just keep in mind that although this movement is very effective, hamstrings usually take a very long time to respond, unless -here we go again- you’ve been blessed with great genetics.
Most of the time though, people do have weak hamstrings so training them thoroughly is necessary. It will tighten you lower chain, help you posture and give a much bigger ‘oomph’ to the overall appearance of you legs.
Add enough weight to perform 8-10 reps correctly without using your hands and the very convenient handles to give momentum. I know it’s tempting because you can move more weight and thus feel more empowered or feel like you exercise with more intensity, but you actually don’t. You just swing the weight like a pendulum, increasing the likelihood of injury and the likelihood of looking weird.
That’s it for today, I hope you’ve enjoyed the read. Please give us some feedback on twitter here @fitcorpasia, we’d love to know what you think of this routine and how it’s working for you.
- Published in Personal Training
Part 1 – Flexibility
By Daniel Remon – B. HMSc
TPI Certified Golf Fitness & Conditioning Specialist
Physical limitations of some kind or another are responsible for the majority of swing faults for most golfers. Many swing faults are generated through poor technique throughout the back swing and are the result of poor flexibility, strength, posture and stability throughout the hips, lower back, abdominals, shoulders and legs. Regardless of level or experience, most golfers are affected by these areas of potential weakness and limitation. Possible swing faults caused by poor flexibility through the backswing include loss of posture, flat shoulder plane, reverse pivot, reverse spine angle and sway.
During the backswing, the physical limitations are very easy to define. All components of fitness are required during this technically challenging phase of the swing however in this article we will cover flexibility only.
At least 80% of golfers lack sufficient flexibility through the hips and shoulders to get into a desirable position at the top of the back swing. The bad news is that’s probably you. The good news is that both these areas of can be improved considerably from a properly designed flexibility program. There is no one size fits all approach, and once the precise physical limitations have been identified, we can then proceed with an accurate and specific flexibility routine to improve your back swing position and swing mechanics.
Let’s go through the swing phase to determine some more common physical limitations and exercises to correct them.
From address the shoulders start to turn. Here you need a strong lower base of strength to maintain good hip stability and prevent any early hip rotation. As the club continues to rise, and the hands reach hip level, the hips start to turn and your body weight starts to shift from front the back. This would mean the weight is shifting from the left foot to the right foot for a right handed player.
A lack of flexibility through the left shoulder will prevent you from maintaining a strong postural position. Therefore to get the club into a higher position the body will do one of two things, if not both. One, you will start to lose your posture, your hips will move forward to leverage the shoulder joint and your club into a higher position. This takes you out of alignment and makes it very difficult to correct your position for the down or forward swing. Two, with the extra extension in your spine it will be virtually impossible to attain good shoulder position. To compensate, your left shoulder will be forced to externally rotate resulting in a flat shoulder plane. Lets wok on these flexibility limitations.
The two primary muscles responsible for restricting your back swing are your Deltoids and Latissimus Dorsi. Both muscles cross the shoulder joint and are prime movers. Both of these muscles are in a static phase of contraction, meaning they are lengthening throughout the entire phase in preparation for the transition and downswing. It is our objective to then lengthen and improve the flexibility of these two major muscle groups to help you get into a more desirable position with less effort, and without losing your posture.
The following flexibility exercises will help you achieve a better shoulder turn.
1) Standing Deltoid Stretch
– Standing tall with your feet shoulder width apart, extend your left arm and keep parallel to the floor.
– Bring the arm in and across the front of your body and place your right forearm vertically and against the forearm, just in front of the elbow.
– It is essential to completely extend the elbow of the right arm to create a sufficient lever for an effective stretch.
– Repeat on the other side
– Hold for 30 seconds and repeat on the other side.
2) Bent Over Deltoid Stretch
– Now take a 5 iron posture, and perform exactly the same stretch.
– Maintain complete hip control and stability.
– Do not rotate the shoulder, no shoulder turn and keep the shoulders square and parallel to the ground.
– Hold for 30 seconds and repeat on the other side.
3) Latissimus Dorsi Stretch
– Kneel on the ground, and extend both arms out in front of you.
– Keep your bottom in contacts with your heels and slowly walk your fingers out in front of you till you feel the stretch.
– Now take your left hand and place 11 o’clock. Move your right hand and place next to your left hand.
– Extend your right arm further and walk your fingers out until you feel the strong stretch.
– Hold for 30 seconds and repeat on the other side.
4) Standing Reverse Latissimus and Lower Back Stretch
– Stand with your feet outside shoulder width.
– Extend your arms above your head, careful not to compress your lower back.
– Take your right hand and grab your left wrist.
– Tilt to the right hand side, and pull/extend your left arm up towards the ceiling!
– The objective is not to bend as far as you can, rather to extend high and long.
– Now slowly rotate to your right and reach as far behind you as possible.
– Hold for 30 seconds and repeat on the other side.
Here you have 4 very effective stretches to improve upper back and shoulder flexibility to improve your range of motion on your back swing and help you play better golf. I recommend you perform these stretches every day for maximum benefit and make them a part of your pre-round warm up also.
- Published in Golf Fitness
Kettlebells, kettlebells, kettlebells. Say it 12 times with a stone in your mouth and you’ll burn 8 kcal per hour! Seriously.
While these big steely devices never quite made it to mainstream, kettlebells have achieved cult status among fitness connoisseurs.Rustic and manly, the handheld cannonballs were invented by the Russian and extensively used to toughen up red army soldiers back in the days.
Extending your center of gravity, kettlebells facilitate ballistic training where you lift and accelerate the weight before releasing it. Basic exercises such as the one pictured here will get your heart pumping fast, promote strength and endurance and involve your full body.
I’ll admit, kettlebells are not exactly sexy training devices and mentioning them in casual conversations won’t ring any bells (sorry…). Instead they are the secret weapons of real fitness enthusiasts and to my knowledge, only us at the Aspire Club offer kettlebells training sessions that don’t take place in a dingy basement. Our facilities are brand new, our trainers highly skilled and our motivation to get you in shape unrivaled.
Our trainers have extensive kettlebell training experience and as you can see, it is not conceived exclusively for men. Women and youngsters alike can reap the benefits of kettlebell training as well.
A couple of exercises can easily be incorporated in your current routine and you’ll quickly notice an improvement in your grip, core strength and cardiovascular health.
Instead of using the same routines and machines over and over again, why don’t you pay us a visit and try out innovative alternatives? As the saying goes, doing things the same way as usual will only yield the usual results.
Are you ready for the extraordinary Adonis Golden Ratio ?
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Do you Teach or Train your young athletes?
If you are like most coaches and trainers I am familiar with, you likely ‘train’ your athletes as a means to elicit biomotor improvement.
You work on various forms of sprints and jumping in order to develop ‘blazing speed’.
You lift weights or perform bodyweight exercises to increase ‘mammoth strength’.
You set out cones and have your young athletes practice elaborate movement drills as a way of improving their ‘stealth-like agility’.
These types of exercises in themselves are not problematic or bad per say…
But they are only quasi-beneficial and extremely narrow-scoped if you aren’t looking to teach your young athletes the skills they need to perform these drills and set them up to improve on the next level.
Early Years – Wrong Focus
We tend to overemphasize the whole notion of winning or succeeding in youth sports.
Translated into what that means from a training perspective – coaches and trainers often look only to this year when considering the growth and evolution of their young athletes. Instead of developing either specific or general skill in a teaching format that will lay the foundation for continued success and future improvement, many coaches and trainers take a narrow-scoped approach and look to make changes now… so that the benefit and gain is immediate.
Incorrect Assessment Styles
This is in large part due to the considerable attention we place on testing and assessing performance markers with young athletes. Many training facilities for instance, conduct both pre and post testing battery’s that will show the degree to which their training regime improved the basic elements of speed, strength and flexibility.
Young athletes, as are their parents, become mentally conditioned to ‘buy into’ a given trainer or facilities training program when they see improvements being made… Even in the pre-adolescent years!
What should become the goal of every trainer, coach, parent and young athlete is to learn and systematically improve on his or her skill levels.
I have long maintained my belief that we, as an industry, must move to a more pragmatic and reasonable method of both programming for and testing our youngsters. In that, I hold firm to the notion that markers for improvement should be monitored by using a system that allows the trainer to observe and record the technical ability of a young athlete during specific exercises.
Rate of Technical Ability
A simple way of doing this is to create and utilize a tracking plan that illustrates an athletes ‘Rate of Technical Ability’ (RTA). Develop a 1 – 5 scale that has technical performance markers evident at each ascending score. In a squat for instance, an RTA scale may look like this –
1 = Knees are valgus (inward)/lumbar spine is either rounded or arched/head is down/weight is on toes or ball of foot
2 = knees are valgus/lumbar spine is either rounded or arched/head is down
3 = lumbar spine is either rounded or arched/head is down
4 = lumbar spine is either rounded or arched
5 = Perfect form
Start with bodyweight squats and teach proper form and execution. Grade your young athletes on a piece of paper as to where they are on your ‘5’-point scale. Progress in volume or load only when they have reached a ‘5’.
This lays the foundation for future developed skill and allows for a safe progression.
Technical/Fun Development In Sport…
There are two relative types of coordination training; General and Specific.
General – This is the basic level of coordination and is based on versatility. In early pre-adolescents, spend a great deal of time creating fun exercises and games that establish a base level of coordination through exposure to all of its elements. Future sporting success and functionality in life will be dependant on developing a global foundation of general coordination.
Specific – Specific coordination is a means by which to improve or increase the ability within a given task or sport. By improving the basic elements of coordination that apply to a particular skill, you can increase the proficiency of that skill. Here are some examples:
* Unusual Positions – Throwing a baseball or shooting a basketball for example. In the early years of training, always teach unilateral skills using both sides of the body. Breakdown throwing and shooting motions into finite skill progressions and spend time teaching them with the non-dominant hand, foot or side of the body. This practice of non-dominance will serve to increase the kinesthetic understanding of the skill and improve the athletes’ ability to perform it with the dominant side and lead to an increased ambidextrous ability, which is very advantageous in sport. Another example of this would be to teach how to swing a bat from both sides of the plate in baseball.
* Altered Speeds – Change the speed of movements to increase an athletes understanding and control. Teach somersaults and jumping rotations to a competent level. After that, start developing exercises that ask for the young athlete to increase or decrease the speed of the turns. This control of speed variance will increase the ability of the young athlete to understand the complexity of the skill and be able to reproduce it with more precise detail and aptitude.
Added Movements – Add movements in the form of rotations, jumps and level changes (i.e. starting from one knee and then progressing into the skill) leading up to or following a standard sporting skill. Again, as with the other two examples, this increased sense of body control and awareness will improve the young athletes ability to perform the specific skill in question. For example, have a young baseball player perform a 360-degree turn with bat in hand before hitting a baseball off a tee. Have a young basketball players dribble a ball towards a basket and perform a jumping 360-degree turn before making a lay-up. Have a young soccer player perform a somersault and then a tuck jump in proper and seamless sequence before performing a corner kick. These elements can also be included in youth training programs. Have young athletes perform a forward roll or 180-degree jump before demonstrating a sprint start sequence.
- Published in Youth Fitness
Here’s what IYCA Member Paul Clarke had to say in response to my question about the biggest problem in youth fitness and sport training:
“The major problem as I see it is coaches that advocate and live the mantra of working harder instead of smarter. Invariably this leads to a quantity over quality approach.”
I couldn’t agree more with Paul.
It’s being popularized in a different circle right now, but for roughly ten years, I’ve been saying…
Any fool can make a young athlete tired, but it takes a real COACH to make them better.
My first job out of college was as a Performance Coach at a training center for professional, Olympic and National Team athletes in Canada.
We also did a lot of work with young athletes.
One of my first meetings as a staff member at this facility is a moment in time that I will truly never forget.
The Head Performance Coach was suggesting that we needed to work a touch harder as a group in order to “beef up our v-factor points” for this coming month.
Being new and open to learning as much as I could, I naturally inquired about what that meant (figuring it had to do with some sort of super secret training system!)
“Shocked” and “confused” are the only two words I can think of when I was given the definition.
A “V-Point” was something that each of us Coaches were awarded when we trained a young athlete hard enough so they puked.
You get my point.
But the truly disturbing thing is that here in 2009, a full decade and change later, there are many facilities and Coaches that still live by that mantra.
Disgusting isn’t the word…
But Stupid comes to mind.
Blunt, I know, but if we aren’t prepared to advocate for kids and teenagers than what exactly are we doing this for?
Read more about paintball guns for kids
- Published in Youth Fitness
Daniel Remon B. HMSc, TPI-GFCI.
Golf fitness is a catch phrase these days, just like functional training. But how can exercise benefit the average golfer? And what ‘is’ a good golf fitness program and how can it help?
Like any sport specific training programs, we must break down the components of the sport and develop specific integrated movements and exercises that replicate the transition of each movement. We take into account joint movement, speed of contraction, repetitions, weight loading, adjustable dumbbells range of movement and overall objective of the exercise.
A well designed golf fitness and conditioning program will help you play better golf in a number of ways. These include improved core stability and posture, better rotation, shoulder turn and range of movement to create a longer smoother swing arc, enhanced power to drive the ball further, and perhaps most importantly, to prevent injuries, especially later on in life.
It is essential to correctly assess a golfers needs. Being a certified TPI golf fitness professional we use the same testing procedures as the PGA and LPGA, and have learnt from those who actually train the PGA and LPGA professionals and access the same research from the last 11 years studying the human body and how it relates to golfing performance.
Conditioning the body will not only improve the above mentioned areas of the golf swing, it will create more efficient movement and biomechanics. This leads to much lower pressure on the lower back. Those with a less efficient swing biomechanics will try to generate more torque and power from the lower back, causing the muscles in the lower back to work much harder, fatigue faster and be more susceptible to injury.
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Research shows that professionals generate 34 percent more club head speed than amateurs, yet amateurs produce spinal forces 50 to 80 percent higher, and 50 percent more trunk muscle activity than the professional. This comes down to positioning, conditioning and sequencing.
Ever wondered why professionals seem so effortless off the tee yet drive the ball 300 yards? Swing mechanics. After years of training, practise and conditioning, professionals are more efficient, can achieve more power with less integration and better integration and co-ordination, therefore minimising the strain and pressure on the lower back. And making millions of dollars along the way!
So make sure your ‘golf fitness’ program using yourellipticals is specific to the game and work with a golf pro to work on your swing mechanics.
Bring this article to receive your Free Report: The 5 Most Important Pre-Round Stretches to Help You Drive Further Off the First Tee AND get 50% off your TPI Golf Fitness Assessment. Also we recomend to check our nutritional market with products such as Pure Garcinia Cambogia and more .
Daniel is the Managing Director of Fitcorp Asia. Thailand’s leading health, fitness & performance company. Daniel is Thailand’s first and only TPI (Titleist Performance Institute) Certified Golf Fitness Specialist, featured author and contributor.
www.fitcorpasia.com , www.golffitnessasia.com , www.bangkokbootcamp.com
- Published in Golf Fitness
Assessment and recommendations for female junior golfers
B. HMSc, TPI-GFI
Having the privilege of working numerous national junior teams throughout Asia as well develop the regions’ leading youth fitness and conditioning programs, we have been able to pin point common areas and needs for junior girl golfers. The combination of being predominantly Asian, also show that hyper flexibility although genetic, can also increase the incidence of potential injury as well as prevent efficient loading and power development.
During the developmental phases of growth, junior girls tend to have the following common limitations:
- Over mobile joint structures
- Lack of strength and stability through the entire posterior chain
- Inability to control anterior and posterior pelvic tilt movements
- Lack active external hip rotation
- Poor hip strength, ankle stability
- Weak and inhibited gluteus muscles
- Poor special awareness and self assessment.
These physical limitations directly lead to the following common swing faults:
- Early extension and loss of posture
- Reverse Spine angle
- Sway and slide.
Generally, young athletes have never been taught how to move correctly, how to load forces, how to generate forces and power and are therefore prone to common injuries.
The most balanced athletes are also those who have played multiple sports, such as volleyball, basketball and soccer. A well rounded athlete will almost always have been exposed to numerous sports and not limited to single sport activities.
Lacking these fundamental physical requirements for sport, especially a dynamic, explosive multi plane sport such as golf (where strength and stability is crucial to a positive outcome, longer drives, consistency and power) will certainly lead to overcompensation injuries and poor performance in the future.
Strength conditioning programs are therefore essential to develop the foundational physical components of junior lady golfers. By strength training, we are not talking about machine based, weight loaded strength training. More like the development of multi joint compound exercises which stimulate the nervous system for prolonged and long term effect.
The following is a general foundation program that all junior golfers, especially girls will benefit from to maximize performance, enhance swing mechanics and injury prevention.
- Single leg bridge
- Lateral (side) plank
- Adductor planks
- Stork turns
- Anterior/Posterior tilt
- Lateral Lunges
- Basic squats
- Lateral Squats
Young athletes, including young golfers must be developed as unique young individuals and not simply the same as the adult population. In addition to specific golf fitness exercises, young athletes need to be taught how to move, with integrated teachings, coordination drills and games to not only make exercise fun, but an integral for of movement that will continue throughout their life. These concepts move way beyond normal golf specific skill acquisition and must be included in the overall development of junior players.
Nurturing our young population, and ensuring progressive skill development and movement modalities are crucial to creating future champions.
The teachings of the IYCA and Brian Grasso have many positive applications towards positive movement and activity habits. Applied to the junior golfer, the benefits and outcomes are immense.
More is not better. Better is Better!
- Published in Golf Fitness