Club Golfer CD

Contents

How to should I start a golf fitness program?

  • Musculo-skeletal screening– A pro-active Approach
  • The process of strength and conditioning for golfers
  • Do’s and don’ts of strength training for golfers

Is your fitness program destroying your golf swing?

  • The process of strength and conditioning for golfers
  • The use of different sporting activities and resistance work to develop a strength and conditioning program specific to golf.
  • Golf specific fitness exercises.
  • Golf specific functional tests and drills
  • First protocol, warming up and stretching
  • Second protocol, abdominal training and trunk stability training.
  • Third protocol, heavy weights and building back muscles
  • Fourth protocol, running and aerobic work.
  • Fifth protocol, cycling.
  • Sixth protocol, swimming
  • Additional exercises are needed
    • Breathing exercises to reduce tension.
    • The profile of a tense golfer
    • Relaxation and breathing techniques on the golf course
    • Breathing control, techniques when swinging a club.

How should I stretch for golf?

  • Stretching and warming up for golfers
  • Do’s and Don’ts of stretching for golfers
  • Principles of hold/ relax techniques
  • Hamstring stretch.
  • Muscles of the outside leg.
  • Stretching of the glutei muscles
  • Ilio psoas
  • Piriformis muscle
  • Levator scapulae and upper trapezius muscles

How do I prevent back pain as a golfer?

  • Your back and golf
  • The spine and the golfer during swing phases
  • Middle body segment- transverse abs and multifidis in the golfer (strengthening
  • Klapps Crawl

What is the best way to lift and handle my buggy and clubs?

  • Causes of injury
  • Injuries that can occur while carrying golf clubs
  • Lifting and handling your buggy
  • Having a third wheel on your buggy

How do I prevent upper body pain as a golfer?

  • Your neck and shoulders in golf
  • Causes of neck injuries in golf.
  • Stretching levator scapulae and upper trapezius
  • Causes of shoulder injuries
  • Stretching pec major/minor
  • Elbows and wrists in golf
  • Common causes of injury
  • The elbow-injuries are golfers elbow, tennis elbow
  • Wrist and stretches for golf
  • Extensor forearm stretch
  • Flexor carpi ulnaris stretch
  • Wrist and finger flexor stretch
  • Hands and fingers
  • Thumb stretch
  • Finger stretch

How should I select my shoes and look after my feet?

  • Correct footwear and foot care for golf
  • Simple methods for fitting shoes
  • Other factors to consider when selecting footwear
  • Calf muscle test
  • Taking care of your feet
  • Little and often
  • Causes of injury
  • Foot exercises for the golfer

How should I prepare and warm up?

  • Plan your golf day
  • Benefits of a 6 step plan
  • Step one – Before you leave home
    • Check the weather
    • Check your equipment
    • Stretches and exercises
  • Step two – On your way to the course
    • Car travel
    • Common problems when driving
    • Solutions
  • Step three – Arriving at the course
    • Common mistakes
  • Step four – warming up on the range
  • Step five – During the round
  • Step six – Post round

How should I plan for playing in varying climates and weather conditions?

  • Training in cold climates
  • What happens when the body is exposed to the cold
  • Who is most at risk in the cold
  • What factors can further add to the cold exposure and increase the danger of suffering a cold injury
  • Signs and symptoms of developing a cold injury
  • How will these signs affect my golf
  • On course preparation
  • Clothing and equipment
  • Dressing in layers means you can add and remove
  • Fluids and nutrition
  • Physical preparation for winter golf
  • Training for summer golf
  • Maintain your fluids
  • Hats and clothing
  • Exposure to heat and light
  • Keep cool during the game
  • Make allowances for your level of fitness and any underlying illness
  • First aid treatment for a heat affected victim

How do I eat and drink my way to better golf?

  • What are carbohydrates and how can they improve your game?
  • Do you follow the basic principles of a good diet?
  • Do you have a plan for eating and drinking during competition?
  • How much fluid do you need?
  • How much should you drink?
  • What should you drink?
  • What should you eat before, during and after a competition?
  • Before competition
  • During competition
  • After competition, health snacks
  • Are you a healthy weight for your height?
  • Why don’t diets work?
  • How do you lose weight and keep it off?
  • Diet control principles for weight control
  • Eating disorders

For further enquiries email golfphysio@golfmed.net


Introduction | The Golf Fitness System Level 1
The Golf Fitness System Level 2
| Training for Golf | The Body and Golf
"Get Fit for Golf" books - Part 1 and Part 2
| Club Golfer CD

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