The 4 Pillars of Prehab for Junior Golf Fitness Training
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A new concept in physical preparation for golf
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by Susan Hill
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Golf fitness training for the elite golfer
continues to change shape as the needs of
golfers change. Many top trainers would agree
that our primary business consists of
protecting our clients’ bodies and preparing
them for the demands of the game. At the same
time, trainers continue to focus on giving
golfers the training knowledge and resources
to produce championship performance and allow
them to peak upon demand or for specific
events.
A new concept in physical preparation for
golf
is called ‘prehabilitation’ or ‘prehab’.
Prehab refers to specific exercises and warm
up routines that allow a golfer to focus on
areas of weakness so the body becomes less
prone to injury.
For years, golfers simply played until
injuries had a way of creeping in and creating
havoc for their swing. They would go into
rehabilitation programs that focused on
restoring muscle strength and balance and
tending to flexibility issues. With an
effective rehab program, a golfer could be
back in action, but not without taking time
off for the injury and modifying their playing
time and schedules according to the severity
of their injuries.
Today’s golfer has the opportunity to avoid
this entire process by incorporating prehab
into their fitness routines. Here are the 4
pillars of prehab for junior golfers.
Understand your specific strengths and
weaknesses. It is the weaknesses that will
warrant special attention and are an important
part of prehab. If you are unclear on your
weaknesses, then focus on those areas that are
commonly injured in golf: the lower back,
shoulders and hips.
Perform prehab exercises prior to your
strength training workout. When you get to the
gym, begin with an easy warm up, then move
into prehab exercises before lifting heavier
weights.
Begin with 4 to 6 simple movements
that focus on your weak areas. Perform one set
of 8 to 10 reps. Your prehab segment shouldn’t
take more than 7 to 10 minutes to complete.
The focus of your prehab routine is on
optimizing hip and shoulder mobility and
stability, developing your core musculature
and reestablishing good posture for sound
repeatable positions in your swing.
Be sure to include prehabilitation
exercises
as part of your overall golf fitness training
program. Not only will it protect you from
potential injuries, but help maintain a full
range of motion and improve upon movement
patterns that allow golfers to play to their
potential.
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