The need for speed!
PGA Tour averages show that the closer to the hole you are, the more likely you are to hit your next shot closer, regardless of whether you are in the rough or not. Makes sense right? Sure there are times when laying up or playing conservatively is the best option, but doing so will result in your approach being further from the hole. Ultimately being closer to the hole means holing more putts and a lower score. So with that in mind, why not do what you can to see if you can hit the ball further?!
First of all, let’s see where your club-head speed is at relative to your age (see table to the right). If you are not sure what your club-head speed is, you should book in a lesson with our Director of Golf to have your speed measured on TrackMan.
Speed in the golf swing is determined by four factors: Technical 25%, Equipment 25%, Mobility 25% and Physical Power (see table above). Working on the basis that you’ve been getting lessons from one of our Golf Professionals, and you have a pretty up-to0-date set of clubs – it’s now time to focus on the other 50% – your body, the most important club in your bag.
From a physical point of view, to generate speed in the golf swing we must have a powerful vertical thrust combined with rotational speed. This requires leg strength, core strength and flexibility. Here are a couple of exercises that can be performed in the gym or at home with minimal equipment to help you with your club-head speed and will ultimately result in longer drives, closer approaches and more birdies!
Exercise 1:Open Book Stretch (Rotation)
- Mat (optional)
- Lying on your side with your knees and feet stacked at 90 degrees, extend both arms out from the chest with palms facing each other.
- Keeping your knees together, rotate your torso by lifting your arm 180 degrees over from the starting position. Keep your bottom arm on the ground and let your head turn with your hands.
- Hold for three seconds and then return back to the start position.
- To increase the stretch, place the palm of your upper hand behind your head and perform the same movement with the elbow bent. This will increase the range of motion and will add to the benefits of this exercise.
Repeat Twice: 12 times each side
Exercise 2: Squat Press (Vertical Thrust)
- Medicine Ball (light weight)
- Bench or Step (optional)
- Standing your feet shoulder width apart and your medicine ball at chest height with your elbows tucked in, squat back towards the step or bench keeping your weight in your heels and your back straight
- Lower yourself to a depth that is comfortable for you, or so that your thigh is parallel to the ground
- Pushing through your heels, thrust into full extension squeezing your glutes and lift the ball over your head
- Return the ball back to the chest
- In order to create maximum power, release the ball at the top of the movement similar to throwing a basketball. If possible, perform the movement in front of a wall so that the ball can rebound back and you can catch and repeat.
- Repeat Twice: 12 times.
For a more in-depth physical analysis, Fit Golf® offers in depth physical screenings to analyse your flexibility and strength relative to golf in order to build an in-depth and fully individualised program to help you reach your potential on, and off, the golf course. For bookings, please contact me via email or mobile: 0400 066 682.
Oliver Yourn / Director, Fit Golf Australia
Strengthen your core, lower your score!
Fit Golf® ‘Core Strength & Flexibility’ class is back for 2019!
The class is a 45 minute mat based Yoga and Pilates inspired program specifically designed for golfers to improve their core strength and flexibility. Utilising foam rollers, resistance bands and body weight exercise you can expect to see improvement both on and off the course.
Regardless of your goal, our class is carefully designed to help you increase your flexibility and get stronger – ultimately allowing you to play pain free – whilst improving consistency and hitting the ball further.
Fit Golf ‘eight Week – BODY FAT LOSS’ Challenge
Wow – what an amazing eight weeks that was! In July we decided to host a body fat loss challenge for our existing clients and staff from The Eastern Golf Club. We are pleased to announce that after eight weeks the results are in, and boy are they impressive!
During the challenge participants were required to commit to at least one 60 minute personal training session with Oliver from Fit Golf, and attend a minimum of one group training session per week. In addition to this, participants were provided with recommendations for a selection of pre-packaged meals that were delivered to their home and / or recipes for breakfast, lunch and dinner; complemented by a selection of snacks and hydration options if the participant choose to prepare their own meals.
So here are the results:
Participant A: Body Fat % down = 1.2% // Total Body Fat Loss = 4.1kg // Weight Loss = 9.7kg // Visceral Down = 245g
Participant B: Body Fat % down = 2% // Total Body Fat Loss = 1.7kg // Weight Loss = 214 // Visceral Down = 66g (This client actually gained muscle, which is very impressive in a weight loss challenge)
Participant C: WINNER // Body Fat % down = 3.4% // Total Body Fat Loss = 4.7kg // Weight Loss = 6.6kg // Visceral Down = 108g
Participant D: Body Fat % down = 2% // Total Body Fat Loss = 4kg // Weight Loss = 52.kg // Visceral Fat = 7g
If you’re reading this and you’re wondering if you could achieve these results, here are some potential benefits that might inspire you:
- Chase your kids or grand-kids around with more energy
- Hit the golf ball further or do the gardening with ease with more strength
- Feel even more confident about yourself and wear those clothes you haven’t worn for years
- Look healthier and enjoy compliments from your family and friends
- Lower your blood pressure, blood sugar, risk of cardio vascular disease, diabetes and more
- Reduce the load on the joints and reducing the risk of injury.
The next ‘Body Fat Loss’ Challenge starts October 29 and will take you right up to Christmas – finishing the week before. Now is the time to take control of your health & fitness goals!
To join the challenge or for more information please email or call Oliver on 0400066682.
SWEAT SMILE REPEAT
Guys, your health is your most valuable asset – without your health, work can more be more challenging, your personal life can be compromised, and you may find it harder and harder to play golf each week.
With a little bit of commitment you can really reduce the risk factors of all lifestyle related diseases and dramatically extend your quality of life, and life expectancy. Please take the time to read these information sheets around men’s health provided by menshealthweek.org.au to find out how you can make a difference to your own well being.
In support of men’s health, on Saturday, June 16, Fit Golf is offering complimentary access to our 8.15am ‘Core Strength & Flexibility’ class held at The Eastern Golf Club for any new attendees. Bookings are essential.
Did you know that Fit Golf also offer one complimentary health and fitness assessment to every new member? To take advantage of the men’s health week special offer and your complimentary health and fitness assessment, contact email@example.com or call Oliver on 0400066682.
A different perspective on golf – CAUTION: Not for the faint hearted!
As some of you may know, I recently competed in the ‘Speedgolf Australian Open’ at Albert Park Golf Course. For those of you who don’t know, Speedgolf is a format where your stroke score is added to the amount of minutes it takes to play your round. Like stroke play, it’s the lowest score that wins.
From a results perspective, I achieved a stroke score of 78 (+6) in a time of 59 minutes resulting in a total score of 137 for 18 holes and 7th place overall. All this with a run distance of 6.8 km at an average heart rate of 170 bpm and a maximum heart rate of 190 bpm; clearly not a sport for the faint hearted!
So what can we learn from this? Firstly, it is possible to play a round of golf in under an hour – the winner did it in 47 minutes. But to me the time is less remarkable than the score I shot, especially when you consider that I only had five clubs – Driver, 5 iron, 9 iron, SW and Putter; I took no practice swings and putted one handed with my bag on my shoulder; all with a heart rate through the roof. How was that even possible when I would probably shoot the same score with a full set of clubs over a 4.5-hour round?
I put it down to two things:
- Limited equipment: Because I was trying to save time and reduce carry weight I only had a limited number of clubs. My tactics were all about positioning and instead of throwing a SW up in the air from 100 metres, I would chip a little 9 iron along the ground to the front of the green – a minimal risk approach to save time which I believe helped me avoid any big numbers on the score card.
- No practice swings and less thinking: To reduce time I decided not to have any practice swings; and by taking this approach I was able to be reactive and use my instinct to play rather than overthinking every decision.
Speedgolf is a great way to increase your fitness and reduce the time it takes to play a round of golf. It will also enhance your strategic approach to the way you play. We regularly use Speedgolf as a training tool with our golf clients on Shark Waters because of the benefits to their fitness and golf game.
It is important to remember that you need to be physically prepared to play this format of golf. Getting a health and fitness assessment from Fit Golf and a medical clearance from your GP is always recommended before undertaking any physical activity onsite.
To book a complimentary health and fitness assessment, email firstname.lastname@example.org or call Oliver on 0400066682.
february TIP : ‘Make 2018 your best year yet!’
While I’m not usually a fan of your stereotypical ‘New Year’s Resolution’, the summer holidays are a really good opportunity for us to reflect on the year that has been, but more importantly, where we want to go in the New Year and beyond. Our goals might be around improving relationships or our finances; but more often than not, our health goals are at the forefront.
The reality is that our health is integral to our personal relationships as well as our career. What good are we to our family if we are sick in bed or unable to chase our kids around the backyard; and let’s not forget the direct link between exercise and productivity in the work place. Who knows, some regular training might even (will) help your golf game!
So to those who have decided that 2018 is going to be the year that you take control of your health and wellbeing, you ought to be congratulated! And to those of you who are thinking about it, remember that you deserve to be the best version of you. Like a good friend of mine, who is a real estate agent, said to me recently: “the best time to buy is yesterday”, which essentially means the best time to buy is now. This is no different to getting started with you health and fitness goals. The best time to start is today!
If you’re reading this, you most likely have access to the wonderful health and fitness recreational facilities here at The Eastern Golf Club. The Gymnasium, Tennis Courts and Walking Trails are available every day for you to access, so take advantage!
Happy Golfing! Oliver / Fit Golf
DECEMBER TIP : ‘If you’re not getting better, you’re getting worse’
“Today, you’ve got a decision to make. You’re gonna get better or you’re gonna get worse, but you’re not gonna stay the same. Which will it be?” – Joe Paterno
This is a saying that I like to live by and it is something that our trainers and our clients live by at Fit Golf. At the start of each day, we ask ourselves – “how am I going to get better today?” and at the end of the day, we ask ourselves “how did I get better today?” This saying is always relevant; Even as we get older, we can always try to be better versions of ourselves.
I would like to use this article to congratulate my client, Anthea Green, on her recent achievement. In case you don’t know Anthea she is the person you see running up and down the driveway every Wednesday and Saturday morning – do you know who I’m talking about now?
Anthea is the classic example of someone who relentlessly pursues better; someone who never accepts mediocrity; and is never satisfied just waiting around for something good to happen. She makes it happen, and you can too!
Anthea has been training on a regular basis with me for a couple of years and throughout that time, has toyed with the idea of competing in a 10+ km run. Approximately three months ago we decided that the 10 km Melbourne Marathon Event would be the one for Anthea. She has overcame injuries, illness, rain, hail and more to achieve her goal. At the age of 70, Anthea achieved her goal and completed the 10 km Melbourne Marathon Event. Not only was this an extraordinary achievement for someone of her age; this was also the furthest she had ever run and gives credit to the notion that you can always get better and that age is no barrier.
So what is ‘better’ to you – is it about improving your golf game; is it in business; is it the way you look; your health or your relationships with others? Only you know the answer. The next time you look in the mirror ask yourself “am I a better version of myself today than I was yesterday?” If the answer is yes, then keep getting better! If the answer is no, you need to change something.
Be inspired by stories like Anthea’s; and more importantly, create your own stories of personal achievement.
OCTOBER TIP : How a lack of ankle mobility changes everything about the way you move.
At Fit Golf, we rank ankle mobility and stability right at the top of our list of priorities when it comes to a player and their physical limitations. The effect of tight ankles is extremely profound on a player’s ability to move correctly. Just as important as ankle mobility is ankle stability.
Starting with ankle mobility, imagine building a 60-storey sky scraper in a hurricane zone that doesn’t have the ability to flex or withstand any sort of wind. The result of 100+ kph winds would be devastating and the structure would buckle. You and your tight ankles are no different from this throughout the golf swing. Ankles are the first link in the chain and if they can’t flex or adapt to different forces and stances you have no chance of maintaining your posture and striking the ball cleanly. Thankfully, you can fix this with exercise and correct footwear.
Unstable ankles can be equally problematic. Lets take the 60-storey sky scraper example again. This time, let’s build it in an earthquake zone with two ice skates as the foundation. How is that building going to balance with even the slightest tremor? It won’t. Again, unstable ankles during the golf swing are no different. However, with deliberate exercise including single leg balance work and some lower body leg strengthening we can fix this. The footwear you choose will also help a lot.
Establishing your physical limitations will make your road to success far less foggy. If you see a coach, your body could be the answer to some of your long time swing faults that seem too hard to eliminate, and you could be doing you and your coach a favour by fixing them.
Fit Golf offer 1-1 physical assessments that will help establish your physical limitations and we will help you map out the pathway to overcome these. If 1-1 is not your thing, our weekly Core Strength & Flexibility classes are specifically designed to improve your overall physical condition for golf, including but no limited to your ankle mobility and stability.
In the meantime, check out this article from the guys at TPI (Titleist Performance Institute) about ankle mobility & stability.