Sample Fit for Golf! Seminar Outline

Golf Is More Than Just Swinging A Club!
"Fifteen years ago, the average American male golfer's handicap was 16.2. The average female golfer's handicap was 29. Today the average American male golfer's handicap is 16.2 and the average female golfer's is 29. American golfers have not gotten any better."
---Bob Rotella, PhD, The Golf of Your Dreams

I. INTRODUCTION
a. Golf...a relaxing way the "inactive population spend a day"...not anymore! Pros, amateurs, women, kids...28 million people yearly (20%)
b. Golf Fitness...Then & Now...Pioneers
c. What is to be expected from now on...America's favorite pastime

II. WHAT DO GOLFERS REALLY NEED AND WANT?
a. distance...beginners don't know how....age decreases distance
b. accuracy & control...small muscle focus
c. stamina/endurance...height and breath shorten, energy lags @ 16th tee
d. injury prevention...30% touring pros play injured...60% novices play with back pain; arthritis and overuse in shoulders, elbows, wrists

III. GOLF SWING FUNDAMENTALS/BIOMECHANICS
a. Grip...fingers,wrists,arms...responsible for control and accuracy
b. Address...posture of back, hips, knee bend...gives room for arms to swing
c. Takeaway/backswing...hips, spine rotation, lower body stability, weight shift
d. Top...back 90degrees from target, hips 45 degrees....shoulder control
e. Downswing/impact...Hogan's pane of glass, hip initiation of weight shift pivoting vs. sliding...uncoiling
f. Finish/follow-through...hands ahead of ball, spine angle unchanged until ball is struck, deceleration and balance are essential

IV. MUSCLES USED IN GOLF SWING
a. Leg & Hip: (quadriceps,hamstrings,gluteals) are responsible for power production and initiate golf swing...generate 80% of power
b. Midsection: (erector spinae,abdominals,obliques) transfer force from the legs to the torso to accelerate even more
c. Torso: (pectorals, lattisimus dorsi,deltoids) produce the actual swing action and play critical role in club head speed
d. Arm: (biceps,triceps, forearm flexors/extensors) are responsible for club control and largely determine club head accuracy

V. WOMEN AND GOLF!
a. Strong enough to swing a club...false assumption that women are weak in the upper arms, when actually scapular control is the issue
b. Able to control position of trunk better than men – generally a little more coordinated and coachable
c. Flexible enough to achieve a proper swing---often over swing!
d. Demonstrate different movement pattern from men...generally swing from arms rather than hips

VI. FITNESS FOCUS
a. Flexibility...stretch/loosen muscles and joint areas
b. Strength...generate power from legs...prevent loss of power from arms
c. Stability/Balance...maintaining stance...impact through finish
d. Posture...proper spine angle

VII. EXERCISES
a. Repeat each exercise approximately 10x.
b. Focus on breathing and proper form and posture
c. Don't bounce or force movements
d. Try to reach to full range of motion with control

TOWEL/CLUB WORK

• Arms up/down
• Arms up/behind neck
• Arms behind back figure 8
• Side bends
• Body circles
• Swim back chest opener
• Towel pull up/down behind back
• Merry go round
• Golf swing
• Diagonal pulls

FLEXIBILITY

• Head turns/circles
• Shoulder lifts/rotations
• Arm circles
• Cross & Clap
• Clap front with diagonal
• Outer thigh/ear swipe
• Side bend
• Round front reach (c-curve)
• Swim back chest opener
• Merry go round
• Golf swing
• Opposite elbow/knee cross
• Knee lift side/front
• Leg kickout side
• Hamstring curl back
• Opposite hand/toe reach
• Diagonal hand/toe reach
• Wide squat
• Lunge slow
• Ankle leans
• Toe/heel

BALANCE

• Stand eyes closed
• One foot stand
• One foot knee lift/extend
• One foot leg to side
• Swing feet together
• Foot steps over towel
• One leg pick up