If you typically play a round of golf and suffer from a lot of mis-hit shots late in the round, you likely need to address some fitness issues.
Golfers who typically hit a draw often find those draws turning into a duck hook later in the round. Golfers who typically hit a fade will often start to lose those shots further to the right. The likely culprit when this occurs late in the round is fatigue in the lower body. When the lower body tires, the upper body takes over, and the mis-hits kick in.
Conditioning is the key. It is most important to get the legs in good shape. The legs are the foundation of the golf swing, and if they start to falter, you have little chance at consistent ball striking. If you are physically capable, I highly recommend a routine similar to the Plyometrics routine of P90X. This routine will both strengthen your legs and provide stamina and cardio benefits. Adding this routine to your fitness program once each week will prove quite beneficial.
In addition to the legs, it is necessary to work on the core muscles. Strength in the core muscles will allow you to maintain your posture in the swing. The core muscles include the small muscles in the legs and hips, abdominals, obliques and lower and middle back. Find a routine that works on these muscle groups and perform it three days each week.
Again, if you find yourself hitting weak shots late in the round, get started on your fitness!
Scott Cole
www.scottcolegolf.com
Showing posts with label Golf Fitness. Show all posts
Showing posts with label Golf Fitness. Show all posts
Tuesday, March 29, 2011
Tuesday, March 15, 2011
Golf Tip of the Day - Relax Your Tension
Most beginners that I teach, and those golfers who have played a long time but still struggle, have a tendency to hold onto the club way too tightly. As a result, that tension tends to transfer to the rest of their body as well. Too much tension in the golf swing invariably leads to poor golf shots.
Most beginners and golfers who struggle think that they need to try and control the club with their hands and arms. However, their focus should be on learning a proper set up, and learning how to move the body properly throughout the swing. When a golfer can do this, they will learn that the club will do what it is designed to do, and that is to get the ball in the air without the golfer helping it.
The proper amount of tension is similar to that of a firm hand shake, not a hand shake where you are trying to show how strong your hands are! Your wrists should be free to hinge and cock throughout the swing. If they are not, then you are holding the club too firmly.
For shots around the green, you want to use a lighter grip pressure. This will allow you to have greater touch around the greens. In fact, this is a good place for many beginners to start. Once you learn proper technique and grip pressure to hit effective chip shots and pitch shots, then you are ready to move onto the full swing.
If you are struggling to get the ball in the air, or most of your shots are going off to the right (to the left if you are a lefty), then try relaxing your grip pressure. Less tension in your hands will translate into less tension in the body and a more freely flowing golf swing.
Scott Cole
www.scottcolegolf.com
Most beginners and golfers who struggle think that they need to try and control the club with their hands and arms. However, their focus should be on learning a proper set up, and learning how to move the body properly throughout the swing. When a golfer can do this, they will learn that the club will do what it is designed to do, and that is to get the ball in the air without the golfer helping it.
The proper amount of tension is similar to that of a firm hand shake, not a hand shake where you are trying to show how strong your hands are! Your wrists should be free to hinge and cock throughout the swing. If they are not, then you are holding the club too firmly.
For shots around the green, you want to use a lighter grip pressure. This will allow you to have greater touch around the greens. In fact, this is a good place for many beginners to start. Once you learn proper technique and grip pressure to hit effective chip shots and pitch shots, then you are ready to move onto the full swing.
If you are struggling to get the ball in the air, or most of your shots are going off to the right (to the left if you are a lefty), then try relaxing your grip pressure. Less tension in your hands will translate into less tension in the body and a more freely flowing golf swing.
Scott Cole
www.scottcolegolf.com
Wednesday, January 19, 2011
Golf Tip of the Day - Strength Training
As winter drags on here throughout much of the U.S., many golfers turn to fitness as a way to improve their golf game. There is an entire industry devoted to the subject, and Tiger Woods can take credit for putting fitness at the forefront for golfers.
Most of the fitness related information for golfers is what is called "golf specific." Exercises are developed to help golfers increase range of motion and add some strength in areas where they are weak. Many of the exercises employ the use of training bands, balance balls and such. Traditional strength training is practically non-existent, but is it important?
My opinion is that if you are going to try to improve your golf game through fitness training you should incorporate at least some traditional strength training into your routine. The point is that you are likely performing many other activities outside of golf that require some strength, so why only perform golf specific exercises?
Your golf fitness routines should attack these areas...strength, balance, increased range of motion and speed. Many golf specific exercises will try to attack two or more of these areas at once. Many strength trainers will steer clear of traditional strength training because they feel it only attacks the strength area and may lead to too much bulk.
However, when done properly, traditional strength training will increase your range of motion, and it will help increase the strength of the big muscles a bit more rapidly. For instance, if you are seated on a stable surface, you will be able to handle more weight with a dumbbell press compared to if you are seated on a balance ball. The balance ball will incorporate the core muscles for stabilization, however, you simply won't be able to handle as much weight. If pure strength is what you are looking for in the specific muscle group you are exercising, then you need a stable platform.
With all this in mind, I feel it is a good idea to add traditional strength training into the mix. For myself, this means the use of traditional barbells and dumbbells. I train with these twice each week, and on other days I focus on cardio routines, some yoga, plyometrics and some more golf specific exercises. I believe golfers can benefit by incorporating a little of all of these areas into their routines. Lean, strong and flexible is the goal!
Scott Cole
www.howtogolfyourbest.com
Most of the fitness related information for golfers is what is called "golf specific." Exercises are developed to help golfers increase range of motion and add some strength in areas where they are weak. Many of the exercises employ the use of training bands, balance balls and such. Traditional strength training is practically non-existent, but is it important?
My opinion is that if you are going to try to improve your golf game through fitness training you should incorporate at least some traditional strength training into your routine. The point is that you are likely performing many other activities outside of golf that require some strength, so why only perform golf specific exercises?
Your golf fitness routines should attack these areas...strength, balance, increased range of motion and speed. Many golf specific exercises will try to attack two or more of these areas at once. Many strength trainers will steer clear of traditional strength training because they feel it only attacks the strength area and may lead to too much bulk.
However, when done properly, traditional strength training will increase your range of motion, and it will help increase the strength of the big muscles a bit more rapidly. For instance, if you are seated on a stable surface, you will be able to handle more weight with a dumbbell press compared to if you are seated on a balance ball. The balance ball will incorporate the core muscles for stabilization, however, you simply won't be able to handle as much weight. If pure strength is what you are looking for in the specific muscle group you are exercising, then you need a stable platform.
With all this in mind, I feel it is a good idea to add traditional strength training into the mix. For myself, this means the use of traditional barbells and dumbbells. I train with these twice each week, and on other days I focus on cardio routines, some yoga, plyometrics and some more golf specific exercises. I believe golfers can benefit by incorporating a little of all of these areas into their routines. Lean, strong and flexible is the goal!
Scott Cole
www.howtogolfyourbest.com
Wednesday, December 29, 2010
Golf Tip of the Day - Winter Golf Instruction
We are getting a heat wave here in PA and Maryland toward the end of this week (yeah, over 40 degrees, woohoo!), so some folks apparently broke out the golf clubs yesterday and played some golf. One of my students immediately got in touch with me to set up a lesson.
Let's be realistic. We are only in the FIRST week of winter! We've had a cold December, and some long range forecasts suggest a warmer than average January and February, but please, you know it's generally going to be cold!
Now is NOT the time to get a lesson on your full swing unless you live in a warm climate. In that case, any time is a good time. But, here in PA, most golfers won't get out much until April. As such, a good time to start getting ready for the season with a full swing lesson is some time in March.
Now, if you absolutely have no clue about how to work on your golf swing over the winter months, then by all means, get a lesson. But, this lesson should not involve much ball striking. It should be all about learning the proper fundamentals of the swing. Most improvement in the golf swing comes WITHOUT hitting balls. Now is the time to get in front of a mirror and perform slow swings, and learn what it feels like to be in the proper positions throughout the golf swing.
Winter golf instruction can also focus on improving your biomechanics and fitness. If you have the opportunity, get yourself a physical assessment and get set up on a program to improve your golf fitness so you can be better prepared to improve your swing when the season arises.
If you have the itch to play golf this winter, go ahead! But, if you have not swung a club in a couple months, keep your expectations low. Your timing will likely be off a bit, and this will hamper your swing. However, your mind will likely be uncluttered as well, so you may actually be able to hit some good shots. The bottom line is to just enjoy yourself as always.
Scott Cole
www.howtogolfyourbest.com
Let's be realistic. We are only in the FIRST week of winter! We've had a cold December, and some long range forecasts suggest a warmer than average January and February, but please, you know it's generally going to be cold!
Now is NOT the time to get a lesson on your full swing unless you live in a warm climate. In that case, any time is a good time. But, here in PA, most golfers won't get out much until April. As such, a good time to start getting ready for the season with a full swing lesson is some time in March.
Now, if you absolutely have no clue about how to work on your golf swing over the winter months, then by all means, get a lesson. But, this lesson should not involve much ball striking. It should be all about learning the proper fundamentals of the swing. Most improvement in the golf swing comes WITHOUT hitting balls. Now is the time to get in front of a mirror and perform slow swings, and learn what it feels like to be in the proper positions throughout the golf swing.
Winter golf instruction can also focus on improving your biomechanics and fitness. If you have the opportunity, get yourself a physical assessment and get set up on a program to improve your golf fitness so you can be better prepared to improve your swing when the season arises.
If you have the itch to play golf this winter, go ahead! But, if you have not swung a club in a couple months, keep your expectations low. Your timing will likely be off a bit, and this will hamper your swing. However, your mind will likely be uncluttered as well, so you may actually be able to hit some good shots. The bottom line is to just enjoy yourself as always.
Scott Cole
www.howtogolfyourbest.com
Thursday, December 23, 2010
Golf Tip of the Day - How to Stretch
As many golfers know, improved flexibility can help to improve your golf swing by allowing you to have a bigger shoulder turn, create a wider swing arc, and maintain posture throughout the swing. However, much of what I read on the golf forums on how to stretch is not healthy.
If you are seeking to increase your overall flexibility, it is NOT necessary to stretch hard every day. In fact, that would do more harm than good. It is, however, necessary to do some light stretching before your round of golf or practice session, and helpful to do some light stretching afterward.
When you stretch for increased flexibility, keep these tips in mind....
1. You only need to stretch for increased flexibility 2 or 3 times per week.
2. With each stretch, ease into the stretch, and never bounce when you are in the stretch. That is a good way to cause injury.
3. Hold your position for 30 to 45 seconds, and be sure to breathe. Get into your initial position where you feel discomfort, hold it for 15 seconds, then try to increase the stretch slightly and hold for another 15 to 30 seconds.
4. Always remember to breathe and try to keep the rest of your body as relaxed as possible.
5. When you are finished with the stretch, come out of the position very slowly.
6. Try to hit the major muscle groups when you stretch. Of utmost importance to golfers are the hamstrings, glutes, back, lats, shoulders and neck.
7. Give yourself 30 to 45 minutes to do your stretching routine and take your time!
Keep these tips in mind and you should start to see results after just a couple weeks. If you have any very tight areas, there may be an injury, so be sure to get checked out. Never, ever stretch beyond your limits...if you have pain, back off!
Scott Cole
www.howtogolfyourbest.com
If you are seeking to increase your overall flexibility, it is NOT necessary to stretch hard every day. In fact, that would do more harm than good. It is, however, necessary to do some light stretching before your round of golf or practice session, and helpful to do some light stretching afterward.
When you stretch for increased flexibility, keep these tips in mind....
1. You only need to stretch for increased flexibility 2 or 3 times per week.
2. With each stretch, ease into the stretch, and never bounce when you are in the stretch. That is a good way to cause injury.
3. Hold your position for 30 to 45 seconds, and be sure to breathe. Get into your initial position where you feel discomfort, hold it for 15 seconds, then try to increase the stretch slightly and hold for another 15 to 30 seconds.
4. Always remember to breathe and try to keep the rest of your body as relaxed as possible.
5. When you are finished with the stretch, come out of the position very slowly.
6. Try to hit the major muscle groups when you stretch. Of utmost importance to golfers are the hamstrings, glutes, back, lats, shoulders and neck.
7. Give yourself 30 to 45 minutes to do your stretching routine and take your time!
Keep these tips in mind and you should start to see results after just a couple weeks. If you have any very tight areas, there may be an injury, so be sure to get checked out. Never, ever stretch beyond your limits...if you have pain, back off!
Scott Cole
www.howtogolfyourbest.com
Monday, December 13, 2010
How To Play Golf Without Back Pain
The golf swing is a complex athletic move that involves the use of just about every muscle and joint in the body. As a result, golfers tend to be injury prone when they swing the golf club with some improper moves during the golf swing. One biomechanical trainer who trains a number of golfers on the PGA Tour has suggested that golfers are great compensators. When they struggle to make a proper move at some point in the golf swing, golfers will compensate by trying to counter that move later in the golf swing. Unfortunately, this is often when injuries occur.
Probably the most common injury among golfers is in the back. Back injuries are usually a result of two major faults in the golf swing. The first swing fault occurs when the golfer has difficulty lifting their arms in the back swing. The golfer usually compensates for this by tilting the hips in the back swing, instead of turning them. As a result, the back leans toward the target in the back swing. In the downswing, in order to make some decent contact with the ball, the golfer must thrust the hips forward violently, which tilts the spine back away from the target, and puts significant pressure on the lower back.
The golfer who has some difficulty in lifting their arms in the back swing likely has some shoulder issues that need to be addressed. There is likely some rotational ability that can be addressed with treatment and exercise. Once this is addressed, the golfer should also learn to swing the club without tilting the spine toward the target. Maintaining the spine angle properly throughout the swing will go a long way toward playing without back pain.
The second swing fault that results in back pain is the reverse C position that many golfers end up in on their follow through. Many golfers end up in this position because they do not understand how the golf club functions to get the ball in the air. As such, they try to help the ball in the air with a big follow through that results in them leaning away too much from the target, and this puts significant pressure on the lower and middle back.
The simple solution to this swing fault is to get a better understanding of how the golf club works to get the ball in the air. Consider a pitching wedge. The wedge typically has 47 degrees of loft, and a number of grooves. The loft and the grooves will combine to create backspin, and it is the backspin that lifts the ball in the air. The more spin you create, the higher the ball flies.
Many beginners and average golfers instead try to help the ball in the air by catching the ball on the upswing as they tilt the back too far away from the target. What they should be doing is lowering their center of gravity in the downswing, which will allow the club to catch the ball first, and bottom out past where the ball was sitting. The divot should actually occur past where the ball was sitting. This allows the club to compress the ball and put spin on it to get it into the air. A golfer who understands this knows that they don’t need to tilt the spine so much during the swing.
The key to avoiding back pain while playing golf is to learn the proper fundamentals of the swing. By having a better understanding of the swing fundamentals, the golfer can learn to swing the club properly, and play pain free.
Scott Cole
www.howtogolfyourbest.com
Probably the most common injury among golfers is in the back. Back injuries are usually a result of two major faults in the golf swing. The first swing fault occurs when the golfer has difficulty lifting their arms in the back swing. The golfer usually compensates for this by tilting the hips in the back swing, instead of turning them. As a result, the back leans toward the target in the back swing. In the downswing, in order to make some decent contact with the ball, the golfer must thrust the hips forward violently, which tilts the spine back away from the target, and puts significant pressure on the lower back.
The golfer who has some difficulty in lifting their arms in the back swing likely has some shoulder issues that need to be addressed. There is likely some rotational ability that can be addressed with treatment and exercise. Once this is addressed, the golfer should also learn to swing the club without tilting the spine toward the target. Maintaining the spine angle properly throughout the swing will go a long way toward playing without back pain.
The second swing fault that results in back pain is the reverse C position that many golfers end up in on their follow through. Many golfers end up in this position because they do not understand how the golf club functions to get the ball in the air. As such, they try to help the ball in the air with a big follow through that results in them leaning away too much from the target, and this puts significant pressure on the lower and middle back.
The simple solution to this swing fault is to get a better understanding of how the golf club works to get the ball in the air. Consider a pitching wedge. The wedge typically has 47 degrees of loft, and a number of grooves. The loft and the grooves will combine to create backspin, and it is the backspin that lifts the ball in the air. The more spin you create, the higher the ball flies.
Many beginners and average golfers instead try to help the ball in the air by catching the ball on the upswing as they tilt the back too far away from the target. What they should be doing is lowering their center of gravity in the downswing, which will allow the club to catch the ball first, and bottom out past where the ball was sitting. The divot should actually occur past where the ball was sitting. This allows the club to compress the ball and put spin on it to get it into the air. A golfer who understands this knows that they don’t need to tilt the spine so much during the swing.
The key to avoiding back pain while playing golf is to learn the proper fundamentals of the swing. By having a better understanding of the swing fundamentals, the golfer can learn to swing the club properly, and play pain free.
Scott Cole
www.howtogolfyourbest.com
Sunday, December 12, 2010
Golf Tip of the Day - Test Your Balance
Now that the cold weather is firmly entrenched here in the northern states, I will focus most of my posts on golf fitness for a while. Today, I want you to test your balance. If you have poor balance in your golf swing, you will never be a consistent ball striker. This doesn't mean you need to go out right away and by a swiss balance ball and try and hit golf balls while standing on that. While that would be an impressive feat, we'll leave that to the trick shot artists. It's completely unnecessary. It is also unnecessary to learn how to hit golf balls from any sort of device that makes it difficult to maintain balance. Without getting into specifics, recent research indicates that training on these devices is not helpful to swinging a golf club with better balance.
To test your balance, all you need to do is stand on one foot and then close your eyes. Try and hold the position for 15 seconds. It will be difficult for sure. If you struggle with this, do the following exercise.
Stand with both feet together. Shift your weight to your left leg and let your arms relax by your sides. Raise your right foot off the floor by bending your knee. Lean into a golf posture and allow your right leg to extend behind you. Allow your left leg to bend as you are doing this. Hold for a count of five, then return to the previous position, while keeping the right foot off the floor. Repeat this ten times, then switch legs and do the same. Gradually try to build up the time you hold the golf posture position on one leg for 15 seconds per repetition.
This exercise will help you develop better balance, which will translate into better balance for your golf swing.
Scott Cole
www.howtogolfyourbest.com
To test your balance, all you need to do is stand on one foot and then close your eyes. Try and hold the position for 15 seconds. It will be difficult for sure. If you struggle with this, do the following exercise.
Stand with both feet together. Shift your weight to your left leg and let your arms relax by your sides. Raise your right foot off the floor by bending your knee. Lean into a golf posture and allow your right leg to extend behind you. Allow your left leg to bend as you are doing this. Hold for a count of five, then return to the previous position, while keeping the right foot off the floor. Repeat this ten times, then switch legs and do the same. Gradually try to build up the time you hold the golf posture position on one leg for 15 seconds per repetition.
This exercise will help you develop better balance, which will translate into better balance for your golf swing.
Scott Cole
www.howtogolfyourbest.com
Thursday, December 9, 2010
Golf Tip of the Day - More on Golf Fitness
The other day I touched on the potential need to undergo a physical assessment from a qualified therapist before undergoing any golf fitness program. This assessment will highlight weaknesses that may be keeping you from making improvements to your golf swing.
A proper assessment will involve analysis of the following:
1. Head, shoulder and hip alignment - this assessment looks for such characteristics as rounded shoulders, ears that may be ahead of the shoulders and an increased curvature of the spine.
2. Position of the feet as you stand erect - do the point in or out?
3. Balance - can you stand on one leg for 60 seconds?
4. Core strength - a lack of core strength will affect your ability to maintain posture in the swing.
5. Shoulder rotation - Lack of rotation ability result in restrictions to your arm swing. For instance, lack of rotation may result in an inability to lift the arms in the back swing, which can lead the golfer to compensate elsewhere. A reverse pivot is an example.
6. Torso rotation - lack of rotation ability in the torso may lead you to compensate by over rotating the hips or the shoulders.
7. Overall strength and coordination - If you lack in strength or coordination in some areas, it will be difficult to swing the club properly with good balance.
I will continue to touch on the subject in more detail in future posts.
Scott Cole
www.howtogolfyourbest.com
A proper assessment will involve analysis of the following:
1. Head, shoulder and hip alignment - this assessment looks for such characteristics as rounded shoulders, ears that may be ahead of the shoulders and an increased curvature of the spine.
2. Position of the feet as you stand erect - do the point in or out?
3. Balance - can you stand on one leg for 60 seconds?
4. Core strength - a lack of core strength will affect your ability to maintain posture in the swing.
5. Shoulder rotation - Lack of rotation ability result in restrictions to your arm swing. For instance, lack of rotation may result in an inability to lift the arms in the back swing, which can lead the golfer to compensate elsewhere. A reverse pivot is an example.
6. Torso rotation - lack of rotation ability in the torso may lead you to compensate by over rotating the hips or the shoulders.
7. Overall strength and coordination - If you lack in strength or coordination in some areas, it will be difficult to swing the club properly with good balance.
I will continue to touch on the subject in more detail in future posts.
Scott Cole
www.howtogolfyourbest.com
Tuesday, December 7, 2010
Golf Tip of the Day - Assess Your Golf Fitness Needs
Golf fitness is another golf related industry that has taken off over the last decade as PGA Tour players, led by Tiger Woods, have focused more on their fitness. As better technology has failed to help golfers improve, they are turning more to fitness, since golf instruction still tends to be a bit expensive for the average golfer.
Before a golfer begins to focus on improving their fitness, however, they should get a physical assessment first. This assessment will determine their strengths and weaknesses. The fact is, many golfers have physical issues that inhibit their ability to swing the golf club well. Visiting a physical therapist who knows the biomechanics of the golf swing is a good idea. The golfer can gain an understanding of their physical issues and learn how to improve them.
Over the winter months, it is a good idea to work on your fitness. Start out by getting a physical assessment so you can improve on your weaknesses and build on your strengths. This will help your game as the new season begins.
Scott Cole
www.howtogolfyourbest.com
Before a golfer begins to focus on improving their fitness, however, they should get a physical assessment first. This assessment will determine their strengths and weaknesses. The fact is, many golfers have physical issues that inhibit their ability to swing the golf club well. Visiting a physical therapist who knows the biomechanics of the golf swing is a good idea. The golfer can gain an understanding of their physical issues and learn how to improve them.
Over the winter months, it is a good idea to work on your fitness. Start out by getting a physical assessment so you can improve on your weaknesses and build on your strengths. This will help your game as the new season begins.
Scott Cole
www.howtogolfyourbest.com
Friday, November 19, 2010
Golf Tip of the Day - How to Increase Your Swing Speed
I just read a forum post in a relatively popular golf instruction site and the golfer who wrote it was bragging about getting his swing speed up over 130 mph. The gentleman in question mentioned that he is 57 years old, and accomplished this by doing a particular workout for about a week and a half. He went from 106 to 131 in that period of time.
Time for a reality check folks. That swing speed would put him among the top 5 longest hitters on the PGA Tour. Tiger Woods and Phil Mickelson can get their swing speed up to that level when they go at it hard. They typically average about 125 mph. The average swing speed on tour is 112 mph.
A 57 year old man can not accomplish a 25 mph increase in swing speed in less than two weeks. I would venture to guess that there are fewer than twenty 57 year olds on the planet that can swing the club at 131 mph, if there are any at all. A 131 mph swing speed would translate into a carry of over 325 yards, and probably closer to 350 yards. Jamie Sadlowski, the two time defending ReMax world long drive champion swings the club at 145 mph. The funny thing is, the people in the forum were actually congratulating this guy, because they really have no clue.
It is possible to increase your swing speed significantly, but it takes a long period of time and work.
Here is what needs to happen to see a dramatic increase in swing speed.
1. You likely need to improve your technique. If you have a major swing flaw such as a reverse pivot or over the top swing, you will have great difficulty increasing your speed.
2. You need to increase your flexibility so you can swing the club on a bigger arc.
3. You need to increase your strength. Golf specific exercises will help, but you will really need to train like an athlete. Just look at today's long drive champions...they train hard!
4. You need to increase your body speed. This is done through the incorporation of plyometrics into the training routine.
5. You need to get on the range and learn how to swing the club faster without losing control.
I have had success with reasonably talented golfers in achieving increases of swing speed of near 10 mph in a single lesson, but that was due to an improvement in technique. I likely could not get another 10 mph in swing speed from them without training them like serious athletes.
I intend to put myself through more rigorous training over the winter to see what I can do about increasing my own swing speed. I could stand to shape a bit anyhow, so I will turn this into an experiment. My training will consist of a mix of typical free weight training, some P90X training which includes some plyometrics, yoga and some excellent core work, cardo training and more flexibility training. I take some measurements in the next week and follow up on this on a monthly basis.
Scott Cole
www.howtogolfyourbest.com\
www.powergolftraining.net
Time for a reality check folks. That swing speed would put him among the top 5 longest hitters on the PGA Tour. Tiger Woods and Phil Mickelson can get their swing speed up to that level when they go at it hard. They typically average about 125 mph. The average swing speed on tour is 112 mph.
A 57 year old man can not accomplish a 25 mph increase in swing speed in less than two weeks. I would venture to guess that there are fewer than twenty 57 year olds on the planet that can swing the club at 131 mph, if there are any at all. A 131 mph swing speed would translate into a carry of over 325 yards, and probably closer to 350 yards. Jamie Sadlowski, the two time defending ReMax world long drive champion swings the club at 145 mph. The funny thing is, the people in the forum were actually congratulating this guy, because they really have no clue.
It is possible to increase your swing speed significantly, but it takes a long period of time and work.
Here is what needs to happen to see a dramatic increase in swing speed.
1. You likely need to improve your technique. If you have a major swing flaw such as a reverse pivot or over the top swing, you will have great difficulty increasing your speed.
2. You need to increase your flexibility so you can swing the club on a bigger arc.
3. You need to increase your strength. Golf specific exercises will help, but you will really need to train like an athlete. Just look at today's long drive champions...they train hard!
4. You need to increase your body speed. This is done through the incorporation of plyometrics into the training routine.
5. You need to get on the range and learn how to swing the club faster without losing control.
I have had success with reasonably talented golfers in achieving increases of swing speed of near 10 mph in a single lesson, but that was due to an improvement in technique. I likely could not get another 10 mph in swing speed from them without training them like serious athletes.
I intend to put myself through more rigorous training over the winter to see what I can do about increasing my own swing speed. I could stand to shape a bit anyhow, so I will turn this into an experiment. My training will consist of a mix of typical free weight training, some P90X training which includes some plyometrics, yoga and some excellent core work, cardo training and more flexibility training. I take some measurements in the next week and follow up on this on a monthly basis.
Scott Cole
www.howtogolfyourbest.com\
www.powergolftraining.net
Thursday, November 18, 2010
Golf Tip of the Day - Start Stretching
Golf season is winding down here in the northern states, but that doesn't mean you should completely forget about your game over the winter months. You can make some major improvements without touching a golf club, although I would highly recommend that you keep swinging, somewhere, just to keep that muscle memory.
If you haven't already, now is a good time to add a stretching routine into your golf improvement program. But, before you do so, I highly recommend getting together with a physical therapist to get yourself evaluated first. Many of us have developed some physical issues over time, and these can result in muscle tightness in various parts of the body. However, simple, passive stretching exercises will not do much to loosen those muscles up until you identify the cause of the tightness first.
Get together with your physical therapist to identify the causes of any muscle tightness you may have, and then they will also be able to put you on the appropriate stretching and physical therapy routine to help alleviate these issues. It is usually recommended that strength training and active stretching exercises be performed as well.
Do yourself a favor, invest a little time into getting your body evaluated and you will go a lont way toward making those improvements in your golf swing you so desire.
Scott Cole
www.howtogolfyourbest.com
If you haven't already, now is a good time to add a stretching routine into your golf improvement program. But, before you do so, I highly recommend getting together with a physical therapist to get yourself evaluated first. Many of us have developed some physical issues over time, and these can result in muscle tightness in various parts of the body. However, simple, passive stretching exercises will not do much to loosen those muscles up until you identify the cause of the tightness first.
Get together with your physical therapist to identify the causes of any muscle tightness you may have, and then they will also be able to put you on the appropriate stretching and physical therapy routine to help alleviate these issues. It is usually recommended that strength training and active stretching exercises be performed as well.
Do yourself a favor, invest a little time into getting your body evaluated and you will go a lont way toward making those improvements in your golf swing you so desire.
Scott Cole
www.howtogolfyourbest.com
Tuesday, October 26, 2010
The Golf Swing and Back Pain
One of the topics that a number of the online golf swing gurus are hitting upon these days is the back pain that can be caused by the golf swing. Some of the online teaching pros go as far as to claim that their golf swing model is endorsed by medical professionals, or is scientifically proven. One teacher may suggest that the two-plane swing is the culprit, while another may indicate that the more modern and athletic, rotational swing is the culprit.
So with all this conflicting information being thrown at you, what is the true answer? I really don't know, but here is my two cents. It all depends on the individual.
The golf swing, no matter what model you subscribe to, is a complex athletic move. I know, I know, contrary to what is being sold to the public, the golf swing is not SIMPLE! What athletic move that incorporates just about every single muscle in the body at one moment or another can possibly be described as simple?
So, due to the fact that the golf swing itself is a complex athletic move, and no two human bodies are exactly alike, then it is no wonder that some people can develop back pain by using a one plane swing, two plane swing, or any other swing. Jack Nicklaus, Lee Trevino, Fred Couples, Seve Ballesteros and even Rory McIlroy have suffered from back pain. They all have very different golf swings. The only common thread is that they play golf.
Back pain for golfers can come from a variety of sources. Those who walk most of the time and may have foot issues may develop back pain. Those who walk and carry their golf bags can develop back pain. Those who are significantly over weight can develop back pain.
The only real way to fight it is not by switching to a new golf swing. Sure, a tweak here or there may alleviate some of the issues. It was revealed that Butch Harmon has Fred Couples hitting a draw this year to help alleviate some of the back pain, and Fred appeared to be doing well up through late Spring, but the issue did come back later in the season.
So, the best way to fight back issues is to strengthen the back, get it more flexible, and work on some of the spinal alignment issues, if you have any. I personally have some back issues, but I avoid major flare ups by continuing to do my core muscle workouts at least semi-regularly, stretch at least a little, and use my Tru Back device for alignment. The spine requires consistent attention. If none is given, any complex athletic move or activity is bound to result in wear and tear.
Do yourself a favor. If you have back issues, don't imagine for one second that a different golf swing will be the cure. The fact is, changing the overall shape of your golf swing takes a lot more work, than just a viewing of a video. Remember how long it took Tiger Woods to incorporate the changes he made to his swing with Hank Haney...over a year. Subtle change can be made, but major changes take time and practice.
Take care of your back instead. Take the time every day to loosen it up and stretch it out a bit. Consider taking some yoga classes and picking up an alignment device like the Tru Back or an inversion table. If needed, go to a chiropractor. If you take care of your back consistently, you will be much better off in the long run.
Scott Cole
www.powergolftraining.net
So with all this conflicting information being thrown at you, what is the true answer? I really don't know, but here is my two cents. It all depends on the individual.
The golf swing, no matter what model you subscribe to, is a complex athletic move. I know, I know, contrary to what is being sold to the public, the golf swing is not SIMPLE! What athletic move that incorporates just about every single muscle in the body at one moment or another can possibly be described as simple?
So, due to the fact that the golf swing itself is a complex athletic move, and no two human bodies are exactly alike, then it is no wonder that some people can develop back pain by using a one plane swing, two plane swing, or any other swing. Jack Nicklaus, Lee Trevino, Fred Couples, Seve Ballesteros and even Rory McIlroy have suffered from back pain. They all have very different golf swings. The only common thread is that they play golf.
Back pain for golfers can come from a variety of sources. Those who walk most of the time and may have foot issues may develop back pain. Those who walk and carry their golf bags can develop back pain. Those who are significantly over weight can develop back pain.
The only real way to fight it is not by switching to a new golf swing. Sure, a tweak here or there may alleviate some of the issues. It was revealed that Butch Harmon has Fred Couples hitting a draw this year to help alleviate some of the back pain, and Fred appeared to be doing well up through late Spring, but the issue did come back later in the season.
So, the best way to fight back issues is to strengthen the back, get it more flexible, and work on some of the spinal alignment issues, if you have any. I personally have some back issues, but I avoid major flare ups by continuing to do my core muscle workouts at least semi-regularly, stretch at least a little, and use my Tru Back device for alignment. The spine requires consistent attention. If none is given, any complex athletic move or activity is bound to result in wear and tear.
Do yourself a favor. If you have back issues, don't imagine for one second that a different golf swing will be the cure. The fact is, changing the overall shape of your golf swing takes a lot more work, than just a viewing of a video. Remember how long it took Tiger Woods to incorporate the changes he made to his swing with Hank Haney...over a year. Subtle change can be made, but major changes take time and practice.
Take care of your back instead. Take the time every day to loosen it up and stretch it out a bit. Consider taking some yoga classes and picking up an alignment device like the Tru Back or an inversion table. If needed, go to a chiropractor. If you take care of your back consistently, you will be much better off in the long run.
Scott Cole
www.powergolftraining.net
Friday, October 22, 2010
Weight Loss For Golfers
I have a friend by the name of Larry Jacobs who is THE weight loss guru for golfers. He has had great success working with pros such as Roger Maltbie of NBC and Allen Doyle on the Champions Tour. Click here to find out more!
Thursday, October 14, 2010
Golf Swing Feeling Tight in the cold weather? Stretch more!
Today I headed over to Olney Golf Park where I teach here near Rockville, Maryland, and after my one lesson today, I decided to hit some golf balls. My student is a beginner, and today we simply worked on how she should move her body through the swing, so she did not hit many balls. So I ended up with two large buckets of balls, or about 200 balls to hit. It was a cold and wet day here in Maryland, and I was still a bit tight from my upper body workout the other day, and I've had a kink in my neck the last couple days.
While I hit the ball ok, it was clear I was not hitting with the power I am used to. As the session wore on, I could feel my swing becoming more compact, and I was not getting any extension through the ball. This was quite evident when I decided to try hitting one driver, which ended up being a low hook. I knew it was time to end the session with some short pitch shots.
I have not spent much time on my stretching for a while, but now that the weather has turned cold, it is even more important to make sure I do. This goes for any golfer. Colder weather makes us tighter, and that leaves us with less efficient, less powerful golf swing. Not only should we take more time to get warmed up and stretch before practice or a round of golf, we should do more at home as well.
If you do not have a stretching program, I highly recommend starting one. I learned quite a few stretches in my martial arts and yoga training, and will begin to implement them even more as I finally start to settle into a routine here in Maryland. I recommend you get started as well! Keep an eye out for more fitness information here at scottcolegolf.com in the future! You can also visit my Power Golf Training website to obtain my Principles of Power Golf ebook.
Scott Cole
While I hit the ball ok, it was clear I was not hitting with the power I am used to. As the session wore on, I could feel my swing becoming more compact, and I was not getting any extension through the ball. This was quite evident when I decided to try hitting one driver, which ended up being a low hook. I knew it was time to end the session with some short pitch shots.
I have not spent much time on my stretching for a while, but now that the weather has turned cold, it is even more important to make sure I do. This goes for any golfer. Colder weather makes us tighter, and that leaves us with less efficient, less powerful golf swing. Not only should we take more time to get warmed up and stretch before practice or a round of golf, we should do more at home as well.
If you do not have a stretching program, I highly recommend starting one. I learned quite a few stretches in my martial arts and yoga training, and will begin to implement them even more as I finally start to settle into a routine here in Maryland. I recommend you get started as well! Keep an eye out for more fitness information here at scottcolegolf.com in the future! You can also visit my Power Golf Training website to obtain my Principles of Power Golf ebook.
Scott Cole
Tuesday, September 28, 2010
Ryder Cup
The Ryder Cup matches between the U.S. and Europe begin Friday with the Europeans a heavy favorite to win back the cup. I have to agree with the consensus in that regard. One of the big wild cards of course is whether Tiger has found his game over the last two weeks while continuing his work with Sean Foley. He spoke positively at his news conference today.
The European side looks loaded, but with the glaring exception of Phil Mickelson, the American side is entering the event in pretty good form. Home field advantage to the Europeans though.
On another note, in recent weeks I have been trying to simplify my own golf swing a little bit by simply focusing on what my body is doing during the swing, and forgetting about takeaway positions and the position of my hands at the top. I am trying to swing the arms more behind my body, and then I am trying to be more aggressive with my lower body in the down swing by turning the hips a little more aggressively. The end result has been that I am striking the ball better than I ever have, EVER!
One key test of this swing will come tomorrow. I have not touched a club in a week due to a little time off. I am back at Olney Golf Park tomorrow to practice and give instruction. Normally, I would expect to be a bit off with my ball striking after a little lay off, just due to timing. But, I think I grooved this swing pretty well this time, so we'll see.
Scott Cole
www.onlinegolfswingcoach.com
www.scottcolegolf.com
www.powergolftraining.net
The European side looks loaded, but with the glaring exception of Phil Mickelson, the American side is entering the event in pretty good form. Home field advantage to the Europeans though.
On another note, in recent weeks I have been trying to simplify my own golf swing a little bit by simply focusing on what my body is doing during the swing, and forgetting about takeaway positions and the position of my hands at the top. I am trying to swing the arms more behind my body, and then I am trying to be more aggressive with my lower body in the down swing by turning the hips a little more aggressively. The end result has been that I am striking the ball better than I ever have, EVER!
One key test of this swing will come tomorrow. I have not touched a club in a week due to a little time off. I am back at Olney Golf Park tomorrow to practice and give instruction. Normally, I would expect to be a bit off with my ball striking after a little lay off, just due to timing. But, I think I grooved this swing pretty well this time, so we'll see.
Scott Cole
www.onlinegolfswingcoach.com
www.scottcolegolf.com
www.powergolftraining.net
Sunday, July 11, 2010
Michelle Wie - How NOT To Develop a Junior Golfer
Michelle Wie appeared on the golf scene 6 or 7 years ago as a teenage, can't miss phenom who could hit with the big boys on the PGA Tour. Because of her prodigious length off the tee and beautiful golf swing, her father consistently entered her in men's amateur events, and she even played in a couple of the PGA Tour events in Hawaii. Unfortunately, she never learned how to win, and since joining the LPGA Tour officially a couple years ago, she has only one victory.
This week at the U.S. Women's Open at Oakmont, Wie missed the cut with rounds of 82 and 76. Meanwhile, 15 year old prodigy, Alexis Thompson, who has dominated junior girls and women's amateur golf, stands in a tie for 6th, after firing the low round of the 3rd round yesterday.
Wie, who is now a student at Stanford, has clearly regressed as a golfer. She once fired a 68 in a PGA event in Hawaii, and now clearly has lost all confidence. While she has one of the beautiful swings in the women's game, she is inconsistent and wild. Her putting is mediocre.
The development of Tiger Woods as a golfer is the blueprint many will try to follow. Obviously, that has worked out, although his development as a person has not. Woods competed at all levels of the game until he dominated. While still a junior golfer, he did compete in a PGA event or two, because he qualified. But, he still played junior golf, then men's amateur golf and college golf, before taking his talents to the professional level. He dominated every level and learned how to win, and win often. He came to the PGA Tour with no fear.
Michelle Wie never even won the USGA Girls Junior Championship. One of her rivals, In-Bee Park won it once, was runner-up once and medalist twice. She has had far more success on the LPGA Tour than Wie. Alexis Thompson won the event in 2008. However, I believe Thompson is jumping the gun as well at 15. She, like Wie, is a great player at this age, but needs to win more. She never won the U.S. Women's Amateur, so why turn pro now?
It seems that women's golf is becoming more like women's tennis. They turn pro at a very young age and this can lead to early burn out. Let the kids grow up a bit and enjoy their youth a bit. What's the rush?
Scott Cole
www.powergolftraining.net
www.onlinegolfswingcoach.com
This week at the U.S. Women's Open at Oakmont, Wie missed the cut with rounds of 82 and 76. Meanwhile, 15 year old prodigy, Alexis Thompson, who has dominated junior girls and women's amateur golf, stands in a tie for 6th, after firing the low round of the 3rd round yesterday.
Wie, who is now a student at Stanford, has clearly regressed as a golfer. She once fired a 68 in a PGA event in Hawaii, and now clearly has lost all confidence. While she has one of the beautiful swings in the women's game, she is inconsistent and wild. Her putting is mediocre.
The development of Tiger Woods as a golfer is the blueprint many will try to follow. Obviously, that has worked out, although his development as a person has not. Woods competed at all levels of the game until he dominated. While still a junior golfer, he did compete in a PGA event or two, because he qualified. But, he still played junior golf, then men's amateur golf and college golf, before taking his talents to the professional level. He dominated every level and learned how to win, and win often. He came to the PGA Tour with no fear.
Michelle Wie never even won the USGA Girls Junior Championship. One of her rivals, In-Bee Park won it once, was runner-up once and medalist twice. She has had far more success on the LPGA Tour than Wie. Alexis Thompson won the event in 2008. However, I believe Thompson is jumping the gun as well at 15. She, like Wie, is a great player at this age, but needs to win more. She never won the U.S. Women's Amateur, so why turn pro now?
It seems that women's golf is becoming more like women's tennis. They turn pro at a very young age and this can lead to early burn out. Let the kids grow up a bit and enjoy their youth a bit. What's the rush?
Scott Cole
www.powergolftraining.net
www.onlinegolfswingcoach.com
Friday, June 25, 2010
My Golf Game Continuing To Improve
It has now been about 16 months since I attended my first Hank Haney Teaching the Teacher seminar, where I received a lesson from Hank himself. During that lesson, Hank worked on improving my posture, my takeaway, a better position at the top of my backswing, a better position in the downswing, and a better follow through. For many students, this would be quite a lot to work on, and admittedly, I often give students quite a bit of information during that first lesson. My thinking is that if I can do it, anyone can.
Improving your golf game is a process. Not all of the improvements will come at once. It is important to focus on one or two things at a time, and then when you have made improvement to them, work on the next couple of things. I feel that the student can progress much faster if they take notes as well.
Anyhow, after 16 months, I feel like I am getting very close to my best golf, even while I only play once or twice per month. I have learned so much about the golf swing and golf course management, that I don't need to play every day like I used to growing up in order to play well.
Today I played a nice golf course in Maryland, and played my best round since my lesson with Hank last year...an even par 72. While I did make two long putts, I did have several three putts and missed another short putt for birdie. I also had a couple unforced errors with wedges. This course is more difficult than most I usually play locally, so I feel pretty good about the score. If I were playing more regularly, there would not be as many three putts or missed greens with a wedge in my hand.
Last year when I went to Dallas to attend that seminar, I really had no clue with my golf game. Now, I realize that if I actually find more time to play and practice, I can probably be a better golfer than I have ever been.
I am writing this post because I think it is necessary for students to track their results and performance. If I can improve after one lesson with Hank, and some follow up feedback at this year's seminar from two of his senior instructors, Brian Mahon and Doug Alexander, then any student can improve. However, it requires time, patience, effort, and a willingness to make changes. If you have some of that going for you, the sky is the limit!
One final word...just like Ray Romano on the Haney Project, I find that many students think they will get worse before they get better following a lesson....that is utter nonsense. Get that out of your head. If you will do what your instructor tells you to do, assuming they are a good instructor, you should see improvement right away. But, you must keep an open mind. I started improving from Day One. You can too.
Scott Cole
www.powergolftraining.net
www.onlinegolfswingcoach.com
Improving your golf game is a process. Not all of the improvements will come at once. It is important to focus on one or two things at a time, and then when you have made improvement to them, work on the next couple of things. I feel that the student can progress much faster if they take notes as well.
Anyhow, after 16 months, I feel like I am getting very close to my best golf, even while I only play once or twice per month. I have learned so much about the golf swing and golf course management, that I don't need to play every day like I used to growing up in order to play well.
Today I played a nice golf course in Maryland, and played my best round since my lesson with Hank last year...an even par 72. While I did make two long putts, I did have several three putts and missed another short putt for birdie. I also had a couple unforced errors with wedges. This course is more difficult than most I usually play locally, so I feel pretty good about the score. If I were playing more regularly, there would not be as many three putts or missed greens with a wedge in my hand.
Last year when I went to Dallas to attend that seminar, I really had no clue with my golf game. Now, I realize that if I actually find more time to play and practice, I can probably be a better golfer than I have ever been.
I am writing this post because I think it is necessary for students to track their results and performance. If I can improve after one lesson with Hank, and some follow up feedback at this year's seminar from two of his senior instructors, Brian Mahon and Doug Alexander, then any student can improve. However, it requires time, patience, effort, and a willingness to make changes. If you have some of that going for you, the sky is the limit!
One final word...just like Ray Romano on the Haney Project, I find that many students think they will get worse before they get better following a lesson....that is utter nonsense. Get that out of your head. If you will do what your instructor tells you to do, assuming they are a good instructor, you should see improvement right away. But, you must keep an open mind. I started improving from Day One. You can too.
Scott Cole
www.powergolftraining.net
www.onlinegolfswingcoach.com
Saturday, June 19, 2010
Tiger Makes Presence Felt at Pebble Beach
Tiger Woods' golf game has apparently returned today, with a 66 in the third round of the U.S. Open at Pebble Beach. In a stunning display of ball striking and clutch putting, Tiger should be a force on Sunday.
Meanwhile, Phil Mickelson was unable to follow through on his second round 66. Struggling from the start, Phil is fighting just to stay in contention. Ernie Els seems unable to make a putt, otherwise he would still be about even with Tiger.
So far, the leaders remain Graeham McDowell and Dustin Johnson. Which means, Tiger will be favored to win on Sunday.
Scott Cole
www.powergolftraining.com
Meanwhile, Phil Mickelson was unable to follow through on his second round 66. Struggling from the start, Phil is fighting just to stay in contention. Ernie Els seems unable to make a putt, otherwise he would still be about even with Tiger.
So far, the leaders remain Graeham McDowell and Dustin Johnson. Which means, Tiger will be favored to win on Sunday.
Scott Cole
www.powergolftraining.com
Monday, May 31, 2010
Tiger returns this week at Memorial
Tiger Woods returns to the PGA Tour for his first event since the TPC at Sawgrass and his first event since his split with long time swing coach, Hank Haney. Tiger obviously is trying to gear up for the U.S. Open, and has enjoyed tremendous success at The Memorial, hosted by Jack Nicklaus. On Wednesday, Tiger will be playing in a pre-tournament skins game of sorts that I believe will be covered on Golf Channel.
No doubt Tiger will be asked about any new swing coaches and such. It will be interesting to see what kind of form he exhibits on a golf course he clearly loves. If his misses are only going to the right, then he will have made progress. However, I suspect his putting might be a bit off no matter what as the greens at Muirfield Village are quick!
Scott Cole
www.onlinegolfswingcoach.com
www.powergolftraining.net
No doubt Tiger will be asked about any new swing coaches and such. It will be interesting to see what kind of form he exhibits on a golf course he clearly loves. If his misses are only going to the right, then he will have made progress. However, I suspect his putting might be a bit off no matter what as the greens at Muirfield Village are quick!
Scott Cole
www.onlinegolfswingcoach.com
www.powergolftraining.net
Golfers, Learn Better Short Game Technique And Take Notes!
I give quite a few golf lessons involving the short game. With most people, if they have been playing the game for a while, I watch them hit a few shots first. The first shot I watch them hit is where they are just a few feet off the edge of the green, maybe on the fringe or in the short rough, and they have about 40 to 50 feet of green to work with. In 90% of the cases, the student will pull out a sand wedge or pitching wedge and try to fly the ball halfway to the hole. They have trouble getting it within 15 feet.
I calmly step up and chip the shot with a 7 or 8 iron and with the first second ball, I am within 2 feet.
We have all this information out there regarding the golf game from the internet to the major magazines, to a tv channel devoted to the game, and yet most people show no improvement. Are they not paying attention?
Yes, there is an awful lot of information about the game to assimilate over time. So, my best advice to the golfer who wants to improve is to take notes!
I studied Pai Lum Kung Fu for 8 years, and I have a notebook that is three inches thick full of typewritten notes on all the forms, techniques and details how to perform each. Golf is similar in that there is a lot to learn. But, how can you improve if you don't remember the proper technique?
You see, if you want to make improvements, you have to take accountability! As a teacher, I can only bring the horse to water, but I can't make it drink!
From now on, take some notes, and when you go practice, take them with you! I guarantee you will start to see better results.
Scott Cole
www.onlinegolfswingcoach.com
www.powergolftraining.net
I calmly step up and chip the shot with a 7 or 8 iron and with the first second ball, I am within 2 feet.
We have all this information out there regarding the golf game from the internet to the major magazines, to a tv channel devoted to the game, and yet most people show no improvement. Are they not paying attention?
Yes, there is an awful lot of information about the game to assimilate over time. So, my best advice to the golfer who wants to improve is to take notes!
I studied Pai Lum Kung Fu for 8 years, and I have a notebook that is three inches thick full of typewritten notes on all the forms, techniques and details how to perform each. Golf is similar in that there is a lot to learn. But, how can you improve if you don't remember the proper technique?
You see, if you want to make improvements, you have to take accountability! As a teacher, I can only bring the horse to water, but I can't make it drink!
From now on, take some notes, and when you go practice, take them with you! I guarantee you will start to see better results.
Scott Cole
www.onlinegolfswingcoach.com
www.powergolftraining.net
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