Golfers In Motion: Online Golf Fitness and Health Training

You can have an effective workout that takes < 15 minutes. You just need to know what’s important for you ⛳️🏌️‍♂️💪🏽

3D Motion capture of PGA Tour America player and results of his physical screen. 3D Motion capture gives great info on what the player is doing and the physical screen helps explain the why. Combined they help the player improve efficiency and consistency. My job is to identify any physical issues that can be contributing to their inefficiencies.

New client screen. Main complaint was feeling tight and stiff after his round. Regardless of skill, age, etc, my initial assessments always include assessing:
1. Mobility
2. Strength/stability
3. Power/Speed
4. Technique
Screen results show that he passed all the movement screens. So even though he felt tight, his issue wasn’t “flexibility” like he thought, it was more that he didn’t have the strength to support the movement he had. The program I’m creating for him will therefore initially focus on strength and stability.

PGA Tour Americas player screen. Having wrist and back pain (I wonder why). Regardless of the player’s skill, I use the same screening methods to help the player: 1. Eliminate their pain, 2. Improve efficiency, 3. Ensure longevity. Assess don’t guess.

Finally snuck in some practice time today. Warm up and cool down/recovery principles should be done as they would for a round of golf. Hit’em good this weekend!

A few reasons why you might be experiencing pain as a result of your golf:

1. Physical- poor mobility and strength; past injuries or surgeries
2. Poor technique - maybe you need lessons
3. Nutrition and recovery - poor eating and sleeping habits can affect how well our bodies function

Feel free to reach out if you have any questions 👊🏽⛳️🏌️‍♂️

My keys to speed training:
1. Ensure you have first adequately trained your mobility, strength, power before starting a speed training program.
2. All you need is your driver and anything that can measure your swing speed (lots of good economical options out there). I use PRGR.
3. Intent- you’re training to swing fast. Just because you’ve spent time in the gym getting stronger doesn’t mean you’ll automatically swing faster. Your intent with every swing when you speed train must be to swing fast.
4. Don’t care attitude- this goes along with #3 and is usually the hardest part. You can’t care where the ball goes. Your job is to swing fast and to swing fast only.
Not sure if you’re ready for speed training? Hit me up for a free call and we can talk it over. 👊🏽🏌️⛳️

Golfers, want to know what your golf fitness handicap is?

Establishing some baselines measures is a great way to start planning your fitness program and track your progress towards your golf fitness goals.

Not only is it good to test at the start and end of your program, reassessing at various points during your program will allow you to make the necessary adjustments to ensure you meet your goals.

I’m here if you have questions 👊🏽⛳️🏌️‍♂️

For you golfers out there...

Common question I get: what kind of stretches should I do?

Generally speaking:
- dynamic "stretching" to warm up
- traditional static stretching post round (so don't forget to do a little bit of stretching after the round before you go in for that favorite refreshment and settle up the "financial arrangements" 😉)

Hit'em good this weekend!

About to create a program for a new client whose goal is to get rid of the stiffness felt during and after the round.

All programs are customized to meet client goals.

If you want to be next, just let me know! ⛳️🏌️‍♂️

Golfers…shooting higher scores because your body hurts? Comment below and I’ll give you a simple plan to overcome it.

If you think you’re too old to get better at golf, think again.

Hello there, golfers!

To have a pain free, fast, and efficient swing, your training should focus on these 4 areas:

Mobility: hips, thoracic spine, shoulders
Strength/power: push, pull, squat, hinge
Speed: practice swinging fast
Technique: launch conditions, ground forces, etc

Everyone is different so some of you may need more strength and power while others may need to focus on mobility.

Not sure where to start? Comment below and I’ll help you get started.

Thank you to all who participated. The link is still open. Thanks again!

Please help me out and check out the below link.

In 2-3 weeks time, I plan on launching my new online golf health and fitness program. I’m looking to polish it up to make sure it has everything you need to play golf pain free, hit it longer, and add years to your golf life. You could help me out by going to the link below and answer a few questions. I’d really appreciate it. Please feel free to share this with any golfer friends you may know. Thanks again and Happy New Years!

https://forms.gle/8Hvwkxc8tVvVA1VK7

Please help me out and check out the below link.

In 2-3 weeks time, I plan on launching my new online golf health and fitness program. I’m looking to polish it up to make sure it has everything you need to play golf pain free, hit it longer, and add years to your golf life. You could help me out by going to the link below and answer a few questions. I’d really appreciate it. Please feel free to share this with any golfer friends you may know. Thanks again and Happy New Years!

https://forms.gle/8Hvwkxc8tVvVA1VK7

How to gain 3-4 mph in swing speed? It depends…

Been working with 2 male clients of similar traits. Both had a goal of improving their golf fitness, aka, they wanted to hit the ball longer
Player A: 48 years old, driver swing speed 101 mph, 2 handicap, 75% power percentile; failed hip rotation, thoracic, and neck rotation mobility tests (see link in bio for tests); had tried the various swing speed training aids in the past but had not seen any results
Player B: 46 years old, driver swing speed 103 mph, 4 handicap, 75% power percentile; passed all rotational mobility tests
Player A’s training program focused on improving his hip and thoracic mobility
Player B’s program focused on speed training
After 10 weeks, Player A gained 3 mph, Player B gained 4 mph in driver swing speed
Assess don’t guess to be more efficient with your training in order to meet your golf goals

Client gains! This client came in due to back pain during and after golf. It’s not only important to assess yourself before you get started but to also reassess to know if you’re making progress. This client had extremely limited hip mobility. After 3 weeks, golf is now pain free!

In Season Training: As most of us are in our peak golf season, it’s important to remember to continue your physical training during the season. Recent studies have shown that a golfer can lose on average 3-5 mph of swing speed during the season by doing no physical training or by working on the wrong things. That equates to 10-15 yards of lost distance. The simplest thing to do is assess (and reassess during the season) the 4 rotational centers of your body: 1) hip rotation, 2) thoracic rotation, 3) cervical rotation, and 4) shoulder external rotation. Any limitations in these areas should be the initial focus of your training program and continued focus during the season.

I have now helped more golfers solve their elbow pain (golfer’s or tennis elbow) by improving their pelvic mobility.

Poor pelvic mobility can contribute to:
- casting/early release/scooping
- swinging over the top
- early extension

The above swing faults can also be the root cause and injury inducing mechanics for:
- elbow pain
- wrist pain

If you’re having pain and just can’t get rid of it; or if you’re having a hard time making those swing changes, get assessed and don’t guess.

How to improve swing speed without hurting yourself: You must assess first. Don’t guess.
1. The most important step: Ensure you have adequate mobility in your 4 rotational centers. https://www.golfersinmotion.com/videos
2. Test your power. These 2 tests have the highest correlation to improved swing speed
- seated chest pass: use a 6 lbs medicine ball and measure the distance from your chest to where the ball first hits the ground
- vertical jump test: measure from the top of the bottom sticky to the top of the top sticky
3. Compare your swing speed percentile to your power percentile
- if your speed and power percentiles match: You’re breaking even but don’t get complacent. When it comes to fineness and age, you either gain or lose.
- swing speed percentile is above your power percentile: this is a red flag. You’re exceeding what your body can handle. This is the highest risk category for a golfer to get injured.
- swing speed percentile is lower than your power percentile: you have untapped potential. Technique or your equipment could be holding you back. You might benefit from improved rotational mobility or may need to start an over speed training program.

Regardless of which category you are in, every golfer will benefit from a custom physical training program that is specific to your goals and individual needs. But you must first assess. Don’t guess.

Feel free to contact me to discuss your results (I will give your specific power percentile on our call). Based on your results, I will get you started on a program for FREE.

To improve your clubhead speed, you need to assess the 4 quadrants of golf speed as it relates to your game:
1. Equipment (is your driver properly fitted for you as it relates to speed and accuracy)
2. Technical (ground force reaction, increasing your hand path length)
3. Physical power (strength + speed, speed training)
4. Mobility (ensuring you have mobility in the 4 rotational centers)

To test your mobility, click on the below link:
https://www.golfersinmotion.com/videos

For example, working under the assumption a golfer has a properly fitted driver and is efficient with their technique, the older adult male golfer might need to focus on mobility in the 4 rotational centers whereas the average adult female golfer may need to address the physical power quadrant.

The key to knowing where you should spend your time is to assess. Assess don’t guess.