5 Week Foundation Training for Golf
Welcome to the 5 week foundation program for golf. Improving joint function and control is essential to creating a powerful and efficient golf swing. This program will bring you through the fundamental joint mobility exercises, core stability exercises and golf movement patterns.
Week 1 - spinal mobility
Week 2 - hip mobility
Week 3 - shoulder Mobility
Week 4 - core stability
Week 5 - golf specific movement patterns
Throughout this 5 week program ensure that you read your body and never move through movements or stretches that create and pinching or pain. You should also find a level that challenges you but that you maintain good technique.
At the end of this 5 week foundation program you should being to understand what joints and movements are the most restricted and what needs the most work. You should be able to begin to build a better body awareness to help you individualize your training going forward.
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5 Week Foundation Training Program for Golf - Introduction
Welcome to the 5 week foundation program for golf. Improving joint function and control is essential to creating a powerful and efficient golf swing. This program will bring you through the fundamental joint mobility exercises, core stability exercises and golf movement patterns.
Week 1 - sp...
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Week 1 - Breathing and Spinal Mobility
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Diaphragm breathing progression
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Segmented cats and dogs
This is a spinal mobility exercise to help you to improve your lumbar (lower back) and thoracic (upper back) flexion and extension. Proper spinal segmentation is a key to helping you improve your golf posture and set up as well as your rotation in the backswing and downswing.
Work slowly throu...
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Seated thoracic rotation stretch
This is a thoracic rotation stretch to help you improve your thoracic mobility. This is also a great stretch to help you to activate your core to effectively rotate your torso and thoracic spine.
Frequency: 2 - 4 days a week @ 60% effort
Technique:
- Start by sitting upright with a neutral sp... -
Side lying open books (thoracic rotation)
Side lying open books are a great way to improve your thoracic rotation and your separation in the golf swing. Improving thoracic rotation can improve your backswing rotation and rotation through the ball. It is also very important for proper movement in chipping and putting.
When performing...
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Week 2 - Hip Mobility
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90/90 external hip rotation stretch
This is a 90/90 external hip rotation PAIL/RAIL stretch. This stretch will help to improve your hip external rotation for better rotation in the golf swing. This also improves the hip capsule for better mobility through the hip.
Frequency:
- 2-4 days a week @ 30-50%- effort on PAILs and RAILs ... -
90/90 internal hip rotation stretch
The 90/90 internal hip rotation stretch will help you to improve your hip rotation for a better golf swing. Optimal internal hip rotation is needed for a proper loading into the trail hip in the backswing and a proper rotation and post into the lead hip in the downswing. Restriction in internal...
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Bench 90/90 external hip rotation stretch
If you struggle getting into a proper 90/90 position on the floor this is a great option to get better alignment with the spine and a better neutral pelvis. This stretch is great to help you improve your hip mobility and the capsule tightness. You want to maintain a slight lower back arch and h...
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Side lying hip CARs
Side lying hip CARs can help you to improve your hip mobility, awareness and strength. The side lying position helps you to better control the pelvis and lower back for improved hip isolation and mobility training. This exercise is crucial for improving your hip rotation in the golf swing.
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Week 3 - Shoulder Mobility
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Shoulder external rotation stretch
External shoulder rotation is a key component to an effective backswing and an efficient downswing. Lack of rotation can cause a flying elbow (chicken wing) in the backswing and can limit shallowing of the club in the downswing.
Frequency:
- 2-4 days a week @ 30-50%- effort on PAILs and RAIL... -
Golf posture shoulder swimmers
This is a great shoulder mobility exercise to help you improve your shoulder mobility. Try and maintain a stable golf posture throughout. Move slowly with control. Repeat for 3-5 repetitions.
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Week 4 - Core Stability
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Dead bug progression
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Front plank
Front planks will help you build your anterior core stability. Depending on your level you can hold the plank on your knees or your toes.
Frequency:
- Daily
- 2-4 sets of 10-30sTechnique:
- place your elbows under your shoulders
- try to align your shoulders and hips to make a table top po... -
Side plank
The side plank will help you develop stability in the lateral line. Specifically you will improve strength in the obliques QL and muscles in the side of the hip. Start on your knees and then gradually build to your feet. Repeat 2-3 sets of 10s each side and gradually build up to 2-3 sets of 20...
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Glute Bridges
Glute bridges are a great exercise to help improve hip and glute strength. You want to ensure that your spine stays still and in a good neutral position throughout the motion. At the top squeeze the glutes and hold for 1-3 seconds. Repeat 8-15 times for 1 -2 sets.
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Week 5 - Golf Specific Movement Patterns
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Hip hinging
Hip hinging is an important exercises to help you isolate the hip with forward flexion and reduce lower back rounding. This exercise will also help you obtain a better golf posture and help you use your lower body more effectively in the swing.
Frequency - Daily
Technique:
- start standing t... -
Golf posture pelvic tilting
This golf posture pelvic tilting drill will help you find a proper neutral lower back position in your golf posture. Your ability to move your lower back and pelvic tilt effectively will also help you to create lower body separation.
Frequency: Daily
Technique:
- great a good golf posture with ... -
Golf posture pelvic rotations
Golf posture pelvic rotations will help you to separate your lower body and help you to learn how to rotate thorough the swing more effectively.
Frequency: 3-5 repetitions/ side Daily
Technique:
- great a good golf posture with a hip hinge and knee flex with the weight on the balls of your feet
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Golf posture torso rotations
Golf posture torso rotations will help you to determine if you can separate your upper body from your lower body. This movement is important for both full swing and short game. It also gives you insight into your upper back mobility.