S&C for Golf Flashcards
How much force is put through your spine post impact?
Compression forces is up to 8 x body weight & Rotational forces is up to 10 x body weight.
What did Tiger Woods and Annika Sörenstam’s dominance do in the late 90’s and early 2000’s?
Thrust S&C practices to the forefront of the golf scene.
What is the amount of force put through the spine post impact comparable to?
The forces in the LUMBAR spine when blocking in American Football.
What is the timeframe for a plan to develop muscle?
6-12 weeks.
When developing muscle how many sets should be completed per muscle group per week?
10 sets.
What does the increased Driving Distance Spread on the PGA Tour signify?
The importance of distance off the tee and how much can be gained from increasing how far you hit it.
How much has the spread in Driving Distance on the PGA Tour increased between 1983 - 2018?
Almost 25%
What is S&C an opportunity to improve?
Performance & Reduce the risk of injury.
What are the top 3 qualities a player looks for in a coach?
- Previously worked with a golfer
- Developed understanding of the golf swing
- Suitable qualifications.
What are the profiling tools that need to be used before you start training a client?
Needs analysis & PAR-Q
How much does the pelvis & torso rotate in the backswing?
Pelvis = 49°
Torso = 98°
Chu, Sell, Lephart (2010)
How much Ground Reaction Force is generated with a driver? (good golfer).
> 1.6 x body weight
What do profiling tools need to have?
Be clear, defendable rationale & be supported by research.
Gains in muscle & strength can be seen in 6 weeks but how long before they’re seen in golf measures?
After 12 weeks
(Alvarez 2012)
What does the principle acronym SPORT stand for?
Specific
Progression
Overload
Reversibility
Tedium Avoidance (boredom).
What are the training variables?
Volume (amount)
Intensity (effort)
Frequency
What equals Volume Load?
Total reps x Load per rep
e.g.
3 x 10 @ 10kg
= 30 x 10 = 300kg
Volume Load = 300kg
What is the warm up principle?
RAMP
R: Raise
A: Activate
M: Mobilise
P: Potentiate (get ready - light swings)
Counter movement jumps in a warm up can increase CHS by what percentage?
2.2%
What should golfers view a warm up as?
Performance preparation
What are the main areas of injury in golfers?
Lower back, wrists and elbow
Wrist #1
Female athletes tend to be quadricep dominant. What does this mean for them?
Weaker hamstrings & glutes and knee joint which increases risk of injury
When is the best time to compress a strength programme for female athletes?
First two weeks of menstrual cycle
