|
Research Study: Effects of Strength
and Flexibility Training on Golf Performance
A study performed at the South
Shore YMCA evaluated the effect of an 8-week strength and flexibility
training program on physical fitness and golf performance in
adults.
The Program: Twenty-two golfers
were involved in the study: 17 people went through the program
and 5 were control subjects. Nobody played golf during the 8-week
period. To assess golf performance, everyone was tested for club
head speed before and after the conditioning program. Other assessment
included body composition, muscle strength, and joint flexibility.
The 17 participants performed
15 standard strength exercises and 6 basic stretches three times
a week. One set of 8-12 reps of each of the strength-training
exercises was performed. It took about 30 minutes to complete
the strength training and 10 minutes for the stretching.
Results: The golfers who trained improved in all of their
fitness measurements:
- 56% improvement in muscle strength
- 24% increase in hip and shoulder
flexibility
- 4.1-lb. increase in lean weight
- 3.0-lb. decrease in fat weight
- 5% increase in club head speed
These golfers confirmed the improvement
in their driving power during the following season with consistently
longer drives.
The group of 5 control subjects
who were tested but did not participate in the program recorded
the same mean club head speed before and after the 8-week program
Discussion: (quote from Wayne
Wescott)
"The major outcome of this
project was that a basic program of strength and flexibility
exercises not only did not adversely affect the golfers' performance
but also improved their body composition, muscle strength, joint
flexibility, and club head speed. These results stand in sharp
contrast to the golfers' earlier concerns that strength training
might reduce their flexibility and hinder their driving ability.
Furthermore, all participants
reported that they felt comfortable with the strengthening and
stretching exercises and were pleased with their improvements
in fitness and club head speed. Most of them continued their
exercise program after the project ended, and all completed the
golf season without injury.
In summary, the golfers enhanced
both their physical fitness and their driving performance by
participating in a basic program of strength and flexibility
exercises. It would appear that golf and strength training are
compatible, and that the time spent in muscular conditioning
is a productive investment for golfers who want to look better,
feel better, and function better, both on and off the golf course."
Note: Although moderate strength
training and stretching is very safe, if you are 35 or older
or have a medical condition or previous injury, you should check
with your doctor before starting any exercise program. |