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GOLF
FITNESS WITH ERAN KABAKOV |
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Win A Free Golf Fitness
Evaluation
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May 2005-Revving
Up For The Golf Season CLICK HERE
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JUNE 2004-PAINFUL GOLF
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MAY 2004-SILVER BULLETS FOR
IMPROVED PERFORMANCE |
APRIL 2004-
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FEBRUARY 2004- GOLF FITNESS 101 CLICK HERE |
MARCH 2004- BALANCE YOUR GOLF CLICK HERE |
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May 2005--Revving up for the golf season By Eran Kabakov, PT, Master Golf Fitness Instructor It is time to get ready for the golf season and there is much to do. Physical preparation may not be as easy as dusting off your golf shoes and bringing your clubs up from the basement, but following these few pointers will help you make the most of the pre-season. Equipment should basically fit right and be in good condition. You really don’t need to buy a new set of clubs every year, but carbon shafts should be relatively free from wear-and-tear and grips should not be worn-out. Footwear is also important because whether you walk or ride, unsupportive shoes and uneven soles can contribute to poor posture, inhibit weight shift, and create a potential for injury. Your bag should be light with comfortable carrying straps and a kick stand. Leave the 150 pound leather bags to the pros and your back and shoulders will thank you. If you haven’t practiced or worked out during the winter months, you should start a stretching regimen before you hit the range. At the very least, golfers should stretch their hamstrings, quads and hip flexors, low back and torso, neck, and shoulders. Do this regularly for seven to ten days and start swinging a club in the backyard. Practice light, half to three-quarter swings while concentrating on your technique and rhythm. When you feel ready for the range, take only a few clubs. Wedges and short irons are best. Leave your driver, woods, and long irons at home. You want to avoid the temptation of swinging too hard; it will only throw off your rhythm and likely cause a flare up of old injuries. When you get to the range, begin by walking briskly for five to ten minutes and then stretch for ten to fifteen minutes. Use this opportunity to review your swing thoughts and set goals for the day’s practice. Once you’ve prepared, buy only a small bucket and slowly take fifteen to twenty dry swings. Start hitting balls with the shortest club and work your way up. When done, make a mental note, or better yet, write down the positive aspects of your technical execution and the points which you will focus upon next time. Then leave the range! Hitting three jumbo buckets in the beginning will not do you or your game any good. But if you use this strategy every two or three days and bring a longer club each time, your body and mind will be ready for the course in a few short weeks. Your first day on the course should be enjoyed slowly. Warm up, stretch, review your swing thoughts and goals, drink water, wear a hat and sunglasses, and apply sunscreen. Investing time in these practices will maximize performance on the course and help avoid preventable injuries. I hope this golf season is your best yet. Play better, feel better, and enjoy golf like never before. ©2005 Phys-Ability, Inc. Specializing In Golf Fitness
Eran
Kabakov, PT, MGFI Why do so many golfers
play with aches and pains? Is there anything that can be done to
eliminate or reduce the discomfort? The answer might surprise you. The golf swing generates
compression loads on the spine of more than 8 times the body weight
(1,339 lbs. to 1,674 lbs.)[1]. Lack of flexibility and
muscle weakness often results in poor swing mechanics which cause
injuries over time. The top three injuries reported by amateurs are low
back pain, left elbow (lateral and medial), and left shoulder[2].
So what can you do to get rid of that nagging pain?
[1] Hosea TH, Garr CJ, Back pain in golf. Clin Sports Med 1996; 15(1):37-53 [2] Statistics by Golf Digest
May
2004--“Silver Bullets to Improve Performance on the Course” Eran Kabakov, PT,
Master Golf Fitness Instructor It doesn’t take much to make or break you on the
course. The environment often plays significant role in affecting your
mental concentration and physical performance. What would you give to
cut one shot off your score? Here are a few silver bullets that fight
the elements and can make the difference in your game. Hydration Dehydration decreases concentration, endurance,
strength, coordination, and muscle function. To keep hydrated, drink
cold water and/or sports drinks frequently. Sports drinks are o.k., but
remember that they are basically a sugar solution with electrolytes, so
be wary of high calorie content. Avoid diuretics like caffeinated or
alcoholic drinks because these will dehydrate you. Start drinking water
the night before you go out to play and continue drinking during the
round. An easy way to keep hydrated is taking a good sip of water before
teeing off each hole. Head
cover Covering your head will help keep you cool on warm
days, reduce loss of body heat on brisker days, and protect your face
and neck from sunburn. Two of the most common skin cancer areas are the
nose and ears, so keep them covered as much as possible. Regulating body
temperature will positively affect concentration and consistency. Sunglasses Sunglasses protect your eyes from UV rays. They
also reduce stress and fatigue because you don’t have squint
throughout the round. If you feel that sunglasses impair green reading,
take them off on the green. Tour players report that cinnamon and citrus
tints appear to enhance green reading, yellow and rose tints were
beneficial on cloudy days, and gray tints were least favorite[1].
Vision is crucial for your
game; keep your eyes rested and comfortable. Sunscreen The first thing that comes to mind when you think
of using sunscreen may be slippery grip and oily skin. Well welcome to
the 21st century, dry sunscreen! Many manufacturers make
stick or spray sunscreens. They are easy to apply, don’t leave a
thick, oily layer on your skin, and most importantly, protect you from
the sun (sunscreen also helps keep you cool by preventing absorption of
UV rays). Many people work hard so they can retire and play golf. Skin
cancer may prevent them from doing so. Don’t become a statistic. Find
the sunscreen that works for you and apply it before playing, at the
turn, and whenever else is necessary. Shoes Everything starts from the feet. They are our base
of support. Whether you walk or ride, when hitting the ball, you’re
probably standing. Golf shoes should have adequate width, arch support,
construction, and sole flexibility. Shoes should support the foot in a
comfortable position. Custom foot orthotics may also be used to reduce
discomfort, improve stability, and improve swing mechanics. Attention to the small details pays big when out on
the course. If you start the season physically fit, in the right state
of mind, and with the correct equipment, you will play better, feel
better, and enjoy golf like never before. For more information contact Eran Kabakov at: Eran@phys-ability.com or visit www.phys-ability.com [1] Dr. Craig Farnsworth – Golf Digest August 1999
April 2004--Stretch For Distance Eran Kabakov, PT, Master Golf Fitness Instructor Add 20 yards to your drive without buying one piece of equipment. Impossible you say? Well, it isn't. While it's true that increasing strength and power gives you extra distance, you may not realize the significance of stretching in hitting the ball farther. This article illustrates stretching strategies you can use to increase the distance of your shots. What makes the ball fly as far as it does? It is not equipment or environmental conditions, but the golfer's body and movement patterns that are the most important factors. The backswing movement (coiling) charges the club head with energy, and the downswing (uncoiling) releases energy into the ball. To increase the distance of a golf shot, the club head needs to be loaded with more energy. Tight muscles apply constant resistance to the swing, reducing the power and causing unnecessary movement. The "purity" of the swing translates into distance and accuracy. Always stretch before and after playing golf, practicing on the range, and working out. In order to make the muscles more pliable warm up 5-10 minutes before stretching. Good warm up activities outside are skipping rope, jogging, or power walking. Be sure to stretch large muscle groups i.e., abdominals, quads, hamstrings and back and torso muscles. There are many different ways to stretch the same muscle. To get the best results train with a golf fitness instructor and experiment with different stretching techniques. Stretching should occur 30-45 minutes prior to tee time. Once stretched, hit the range until you tee off. Keep stretching on the course when you are waiting for the group ahead of you or when you are waiting for your turn to tee off. Staying hydrated will also help keep muscles loose. Drink a lot of water before and after any golf experience. The "backswing sway" is a good example of a "power leak". It is usually caused by tight hip rotators, tight torso, or poor balance. During this swing fault, the golfer's center of gravity shifts laterally over the back leg. This shift, like any other body movement, takes energy away from the clubhead (figure A).
Stretching helps eliminate "backswing sway", increasing energy retention, thus increasing distance. "Early extension" otherwise known as "loss of spine angle" is another example of a swing fault in which energy loss occurs. Usually due to weak quads and tight hamstrings, this fault is illustrated below. The golfer "stands up" or "lifts" his or her torso prior to impact with the ball (figure B).
The "Early Extension" fault causes two problems: shot inaccuracy due to the compensation needed to square the club face at impact, and loss of distance because excessive forward motion of the body causes energy dissipation. To avoid these and other swing faults, start by having your swing analyzed by a golf fitness instructor who has the technology and knowledge to evaluate the biomechanics of your swing. Once you understand your swing, start stretching and stretch a lot. Most golfers need flexibility more than any other physical trait (strength, balance, coordination, etc.). Stretching increases range of motion affecting your swing in several respects: 1. Decrease musculoskeletal stress - Tight muscles apply stress to your joints which slows your swing and increases the risk for injury 2. Improve posture - Correct posture is crucial for power, accuracy and consistency during golf. Muscle tightness causes poor posture for i.e. addressing a ball hunched over or with not enough knee bend. 3. Improve technique - Better range of motion makes better technique possible by freeing body parts to move effortlessly through the swing. 4. Improve coordination - Coordinated muscle contraction, which gives a flowing powerful and accurate golf swing, is difficult when muscles are short and tight. Stretching is a powerful tool to improve your golf. The physical stresses golf exerts on the body are significant. Being flexible will help you play better healthier golf. Great golf begins with physical fitness; start stretching today. You will play better, feel better and enjoy golf like never before. (c) 2004 Phys-Ability, Inc. Golf Fitness Experts
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Eran
Kabakov, PT, Master Golf Fitness Instructor Balance is the best kept secret to reach high level
golf. It is the ability to maintain functional posture while swinging a
club. Wouldn’t you like to make more shots out of the rough or sand?
Improving your balance will improve your golf. Before discussing the importance of balance for golf, let’s briefly review the three physical elements which contribute to overall balance: 1. The vestibular system 2. Vision 3. Proprioception The vestibular (balance) system is centered deep inside our ears. This sensory center informs the brain the position of the head in space at all times. Normal function is impossible without the vestibular system (ask anyone who suffered from vertigo). Our eyes provide visual input like the line of the
horizon, ground terrain, obstacles, depth perception and much more.
Thirdly, our feet and ankles provide proprioception[1],
the ability to know where our body is in space. Together, these three
components give the brain information required to adjust and maneuver
our body to function in our daily lives. How does balance affect golf performance? 1.
Weight bearing at address position is distributed evenly between
both feet. During the backswing, weight will shift to the right foot,
then rapidly through the downswing to the left, finally ending on the
lateral back side of the left foot. If during the swing, too much weight
is shifted from front to back, or side to side, our body compensates the
club shifts off plane, and consistency is impaired. 2.
Varying surfaces affect consistent performance as well. The
surface on which we stand changes the ability to stabilize during the
swing. Hitting a ball on a firm flat surface (tee box) is much easier
than a soft slanted surface (edge of a bunker or side of hill). If in a
game situation, your tee shot lands on uneven ground, your chances of
making a good second shot are less than if hitting a shot from the
middle of the fairway. Therefore, the better your balance, the better
your chances to save par and reduce your score. 3. Power production (which increases driving distance) during the swing is directly affected by balance. Balance is achieved by highly coordinated muscle contractions (therefore the shaking and wiggling you see from someone trying hard to regain balance). To maintain balance, the body uses muscles and energy that otherwise could be used to maximize power production. Training to improve balance will lead to accuracy, consistency, and greater distance, on all shots. As we age, we tend to slowly lose
our balance. This is due mainly from weakness, neurological changes, and
reduced activity levels. Improving balance is not difficult and can be
accomplished regardless of age. To test your balance, stand on one foot
with your eyes closed. You should be able to maintain this position for
about 30 seconds. A simple exercise to start with[2]
is the Single Leg Stand . Balance is important for your game, better balance = better consistency, longer shots, and lower scores. Great golf begins with physical fitness; start working out today. You will play better, feel better and enjoy golf like never before. [1] “Proprioception:
Awareness of posture, movement, and changes in equilibrium and the
knowledge of position, weight, and resistance, of objects in relation to
the body.” For more information contact Eran Kabakov at: Eran@phys-ability.com ©
2004 Phys-Ability, Inc. Golf Fitness Experts
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GOLF
FITNESS 101 Have you taken
lessons with a pro, invested in a new monster driver, bought four dozen
new balls, but are still unable to golf like you want? Start thinking
golf fitness. Golf fitness is the
science of enhancing and coordinating physical and mental ability to
achieve consistency and peak performance throughout the duration of any
golf experience[1].
Golf fitness is a tool that will help you achieve your personal golf
goals whether it is breaking 70, playing pain-free golf, or just curing a
slice off the tee. Golf fitness became
a mainstream practice of PGA professionals after Tiger Woods joined the
tour. His quick rise to the top was not only a result of pure talent,
but a combination of hard work in the gym and thousands of hours of
practice. Until recently, there has been very little research done about
golf fitness and even fewer trainers who understood the biomechanics and
physiology of golf. In the past the general notion was that if you
wanted to play high level golf you needed an instructor, good equipment
and a strong psyche. Today’s preparation for golf includes (or should
include…): basic and advance shot making instruction, course
management training, professional club fitting, sports psychology
coaching, and of course golf fitness training. How does golf
fitness differ from general fitness training? Golf fitness is
sport-specific training. The exercises promote flexibility, strength,
power, stability, and balance in functional positions and planes that
are used on the course. Golf fitness should also include visual training
and nutrition guidance. Not all exercises will help your golf; some may
actually hurt it. So undergoing a golf fitness evaluation to find out
which exercises will make you a better golfer is crucial. A thorough golf
fitness evaluation will establish physical strengths and weaknesses (as
they apply to golf) and will assess current swing biomechanics using
digital video. The evaluation is performed by a golf fitness trainer and
takes approximately 90 minutes to complete. A written report will
summarize the findings for you and should provide a useful tool when
working with a golf instructor. (Beware of training facilities and
personal trainers that will design a fitness program to improve your
golf without an evaluation). Once the data from the evaluation is
interpreted, an individual fitness program is designed. You should
expect some exercises to be unfamiliar; make sure you understand how to
execute them properly and their rationale in your program. Most golfers
achieve improvement in balance and stability during the swing soon after
initiating their program. More measurable improvements, like increased
driving distance, lower handicap, and enhanced flexibility, can occur
after only a few months. Golf fitness has
the potential to positively change your game forever. Find a good
trainer near you and start working out. You will play better, feel
better, and enjoy golf like never before. For more
information contact Eran Kabakov at: Eran@phys-ability.com [1]
Definition by Phys-Ability, Inc. Specializing In Golf Fitness. © 2004
Phys-Ability, Inc. |
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