Welcome to Strategies for Physical Limitations
For everyday golfers, playing at an elite tour level is not a realistic scenario. The majority spend long periods sitting at a desk, commuting to work and raising a family. Plus, the golf swing is very demanding physically. Tight or deconditioned muscles will affect our efficiency on the course. So what are you to do? The first step is to assess the situation. The next step is to work toward a solution.
You’ll learn strategies for:
• Ankles & Knees
• Hips & Pelvis
• Torso Strategies
• Wrists & Forearms
Where are your limitations within your body, right now?
Once you understand what’s happening within, then you can craft a game plan with your golf, fitness and medical coach. The elite players are smart. They have a team of professionals that support their game. As everyday golfers, we too can be smart, by first understanding what your body can and cannot do. If it cannot do… work to resolve. But in the meantime, golf must be played. This section targets limitations, so you can continue on your journey to more pars. Are you ready for more pars? Let’s get to it!
Head to the Physical Assessment Section to perform the comprehensive body evaluations.
ANKLE MOBILITY – Dorsiflexion
Poor mobility of the ankle, especially into dorsiflexion, will result in the heels coming off the ground and can affect your posture, especially during the downswing.
ANKLE MOBILITY – Invert & Evert
Foot inversion/eversion play a key role in the golf swing. The trail ankle helps bear the load during the backswing and on the downswing.
When it comes to knees with limitations, the two things you must be careful of are flexion and torque. If after the lower quarter assessments you discovered knee pain, discomfort or an instability, let’s suggest modifications to protect and stabilize.
TRAIL HIP MOBILITY – BACKSWING
The hip, tibia and foot coil and load on the trail leg during the backswing. There is potential for excessive lateral motion in the golf swing (sway and slide) anytime a golfer has restrictions in the lower quarter. If after the Lower Quarter assessment you discovered hip limitations, let’s suggest modifications, as you work to resolve these limitations.
TRAIL HIP MOBILITY – DOWNSWING
A downswing back hip issue, where it cannot externally rotate toward the target, will oftentimes result in a hang back or early extension. A downswing back hip issue may also be a hip stability: the ability to activate muscles to help stabilize the load into the backswing. The first place to look is the core and posture.
TRAIL HIP STABILITY
As golfers, we need stability, but we also need mobility. If instability is discovered, the first place to look is above to your core. Stabilize this first with a neutral pelvis and spine. Stabilizing the mid-line (maintaining neutral) allows access to engage the glutes and core. If after the hip rotation assessments you discovered an instability with your trail hip, let’s suggest modifications as you work to resolve these limitations.
LEAD HIP MOBILITY & STABILITY
Lead hip mobility is very important for stabilizing the lead leg to allow the other body segments to leverage during the downswing. If after the hip assessments you discovered a mobility limitation in your lead leg, let’s suggest modifications as you work to resolve.
The Pelvic Rotation Test checks a player’s ability to rotate the lower body independently from the upper body, to properly sequence the downswing. This movement requires good mobility of the spine, hips and pelvis. If after taking the Pelvic Test you discover limitations, let’s determine why and provide swing modifications as you work to resolve these limitations.
The Pelvic Tilt Test is a great assessment for overall mobility of the hips and the lumbar spine. It highlights a player’s ability to control the position of the pelvis. If after taking the Pelvic Tilt Test, you discover limitations, let’s determine why and provide swing modifications as you work to resolve these limitations.
The Toe Touch Test is a great assessment for overall mobility in the lower back and hamstrings. Plus, it can help identify a hip problem, versus a lower back/core limitation. If after taking the Toe Touch Test, you discover limitations, let’s provide swing modifications as you work to resolve these limitations.
The lat muscle spans the entire back and inserts onto the arm. Tightness in the latissimus can lead to loss of spinal posture anytime the arms are elevated, such as during the backswing. Also, the lat muscle can limit the ability to rotate the shoulders on the backswing or the follow-through. If after the Lat Test you discovered a limitation, let’s suggest modifications as you work to resolve these limitations.
TORSO UPPER DISASSOCIATION
The Torso Rotation Test checks a player’s ability to rotate the upper body independently from the lower body. This is an important skill for properly sequencing the backswing and generating a good separation or coil. This movement requires good mobility of the thoracic spine, and simultaneous stability of the lower body. If after taking the Torso Test, you discover limitations, let’s provide swing modifications as you work to resolve these limitations.
The Seated Trunk Rotation Test isolates your torso from your lower half to determine how much rotational mobility is present in the thoracic spine and lumbar spine. Thoracic mobility is key to allow the upper and lower body to separate, maintain posture, and generate optimal speed. If after taking the Seated Trunk Rotation Test, you discover limitations, let’s provide swing modifications as you work to resolve these limitations.
SHOULDERS EXTERNAL ROTATION
External shoulder rotation is required during the back and downswing. If after taking the 90/90 Test, you discover limitations in either shoulder, let’s offer modifications for your game now, as you work to resolve these limitations. Limited would be anything less than spine angle.
FOREARM – SUPINATE AND PRONATE
The Wrist Pronation/Supination Test will determine the mobility of the wrist and forearm. The ability to both pronate and supinate the wrists is paramount for a proper set of the club during the backswing, and release through impact. If after taking the Wrist Pronation/Supination Test, you discover limitations, let’s provide swing modifications, as you work to resolve these limitations.
WRISTS -FLEXION & EXTENSION, ULNAR & RADIAL
The Wrist Flexion Test is a great test to determine if the wrists have enough ability to flex or “bend forward.” The Wrist Hinge Up/Down (Radial / Ulnar Deviation) Test determines the player’s ability to both Ulnar and Radial deviate the wrist (up and down). If after taking the Wrist Tests, you discover limitations, let’s provide swing modifications, as you work to resolve these limitations.
This test evaluates the amount of available cervical spine rotation and lateral flexion. It is a combination pattern that incorporates side-bending and rotation to the tune of 80 degrees. If after taking the Cervical Rotation Test, you discover limitations, let’s provide swing modifications as you work to resolve these limitations.
MORE DISTANCE – GET WHAT YOU WANT
Groove your technique! Nick and Christina share their swings with keys to help you with yours! There is no cookie-cutter swing, but there are some essential keys to optimize center-face and efficiency.
POWER LEAKS – SWING CHARACTERISTICS & FIXES
There are a collection of common Swing Characteristics (i.e. Over-the Top, Casting) that rob power and efficiency. The first step is to identify yours. The second step is to identify a solution.
On completion of your More Pars Training, you’ll receive a virtual achievement certificate that you can print and share on social touting your awesomeness!