Golf has come a long way in the past 25 years when it comes to taking fitness seriously. Usually, the phrase "golf fitness" was met with some snickers or eye rolls. Golfers back then weren't viewed as athletes. Remember John Daly and his...uh...interesting relationship with fitness? I mean, who could forget his epic quote on injuries in golf: "You can pull a muscle, but you can't pull fat." Classic. However, if we take a deeper dive at his golfing abilities, he is probably not the best comparison. Despite not being the fittest guy out there, few could swing a golf club like him. He may not have been the picture of physical fitness, but his golf game was elite. Trust me, if we had a competition with John, we wouldn't be as flexible, strong, or powerful as him when swinging a golf club.
Then came Tiger Woods in the late 90s, and he really revolutionized the golf industry with his approach to fitness and physical preparation. He showed everyone just how important strength and conditioning are to the game of golf. To him, golf was a sport that required the same physical training, which transferred over to his golf game by increasing his driving distance. As golf continues to evolve, a new generation of golfers incorporating fitness into their routine is a given. We're witnessing some of the best players on Tour become the most explosive rotational athletes in the world. So, if you want to take your golf game to the next level, it's time to start taking fitness seriously!
When we talk about golf fitness, we mean being able to physically get into the correct swing positions and deliver explosive and powerful swings repeatedly. 60% of the time, it works every time. To achieve this, we need four things: mobility, stability, strength, and power. The golf swing requires the coordination of twisting patterns from the ground up. Your hips, shoulders, and spine are all twisting in unique ways while your lower body simultaneously shifts weight to help generate even more power. An effective exercise program for golf needs to be built on principles that create mobility and stability. With that, golfers can experience limitations in their swing, leading to consistency and satisfaction on the course. By incorporating mobility exercises into your routine, you can improve your range of motion and move more freely on the course.
Once we have begun to address mobility/stability limitations, golfers need a combination of strength, speed, and explosive power. Club head speed has become the ultimate expression of power in golf. Every mph increase in swing speed equates to roughly 3 yards of added distance, assuming similar launch conditions. There is also a direct correlation between how far a golfer can hit the ball and how much money they make. Having some data showing a correlation between more power and swinging further can make more money is always good! Identifying the main strength qualities linked to an individual's performance is vital before planning their training. Golf requires repeated explosive movements, but more than focusing solely on power, speed-strength or maximum velocity may be required. Increasing maximal strength can improve the ability to generate more power, allowing you to express greater force and hit the ball farther. Developing different types of strength qualities and selecting suitable movements are key in golf performance training.
Several other very important elements help determine a golfer's performance - the first two being equipment optimization and technical efficiency. For golfers serious about improving their game, it is not uncommon to spend several hundred dollars or more on club fitting and swing lessons over a season. Many golfers find that the investment is well worth it (and it is), as the improvements they see in their game can be significant and long-lasting. Generally speaking, the cost of club fitting can range from around $50 to $150 per hour, depending on the customization level required and the fitter's expertise. For example, a basic fitting for a set of irons costs around $50-$75, while a more in-depth fitting that includes analysis of launch angle, spin rate, and ball flight costs $150 per hour. The cost of swing lessons can also vary widely, depending on the instructor's qualifications and experience, as well as the location and length of the lesson. On average, a one-hour private lesson with a golf pro might cost anywhere from $50 to $200, with some instructors charging even more for specialized instruction or advanced techniques.
With several hundred dollars or more invested in club fitting and swing lessons over a season, many golfers have seen significant and long-lasting improvements in their game. But, while equipment optimization and technical efficiency are important elements of golf performance, they are not the only ones. So, if one is willing to spend hundreds of dollars on these elements, why not pay a similar amount on golf performance programming? A golf performance program tailored to your specific needs could help you achieve your full potential and see improvements in your game beyond what equipment and technique alone can offer, whether you're a seasoned pro or a beginner. An essential prerequisite for an effective training program is an assessment of the golfer's needs, including a sport-specific movement assessment like the TPI screen and advanced strength and power screens. Our golf professional can run you through these assessments and create a program tailored to your play and performance needs, enabling you to improve your golf game and get the most out of your lessons. So why not take the first step towards maximizing your potential on the golf course and start your golf performance training today?
- David Hall PT, DPT, Cert. DN
Titleist Medical Professional
