|
Screening Procedures
These basic screening assessments for mobility and stability address the components of flexibility, strength, balance, and coordination, and may provide invaluable information for enhancing your golf swing. Failure
to identify general problems could lead to inconsistent swing patterns
and poor performance. The screening procedures should expose significant structural, mechanical, and soft-tissue restrictive problems.
They also should provide information for eliminating unproductive
drills and for establishing training programs that are most likely to
enhance your driving performance.
Cardiorespiratory Endurance
Although cardiorespiratory endurance is not directly related to golf
performance, it does have an effect on your staying power for several
quality hours on the links. Generally speaking, we recommend that you
develop enough aerobic fitness to walk a mile in less than 16 minutes,
and to walk two miles in less than 34 minutes. If you can do this with erect
posture, long strides, fluid movement, and moderate effort, from a
cardiorespiratory perspective you should be well-conditioned for golf.
| Flexibility |
Upper Back/Hip Mobility
Focus: Hip joint limitation may be observed by performing this assessment.
Procedure:
- Perform a squat to a comfortable depth, keeping your heels flat on
the floor.
- Note whether one hip is higher than the other at the lowest point
of the squat.
- Stand up.
Assessment: Unless you are standing in front of a full-length mirror,
you might not be able to assess your hip height accurately; but a good
indicator is whether or not you feel your weight is being distributed
equally on both feet.
|
Hip/Ankle Mobility
Focus: Ankle joint limitations are assessed with this test.
Procedure:
- Stand facing a waist high bar, holding onto the bar. (You may also
do this assessment by standing in a doorway, facing one side,
holding the doorjamb.)
- Squat and note whether there is a difference in your weight
distribution on either the right or the left side of the body.
- Once you have noted weight distributions, keep your heels flat on
the floor and try to rock forward by bending your knees.
Assessment: If you are unable to rock forward, you might have restrictions within the ankle joint.
|
Upper Back Mobility
Focus: Restrictions in the latissimus dorsi (mid- and upper back) muscles
can be discovered by doing this test.
Procedure:
- From a standing position, raise your hands over your head and
perform a squat.
- Note the position of your arms in relation to your ear.
- Now sit against a wall or door frame and lean forward as necessary
to keep your lower back flat against the wall.
- Raise your hands above your head.
- Note the di£ferencein your arm position when you were standing
and when you were seated in the doorway.
Assessment: Changing the position of your lower back, neck, or pelvis
can restrict shoulder elevation, because these areas serve as points of
muscle attachment. If you are unable to achieve at least the same
amount of elevation as you did when standing, then your upper and
mid-back should be targeted in your training program. |
| Strength and Stability |
Abdominal Strength
Focus: Your spine and trunk should be stable during the golf swing.
This test assesses strength in your abdominal muscles. Although the
abdominal muscles can be considered as a single muscle group, different points of attachment suggest different roles in trunk stability.
Procedure:
- Find a doorway or a flat wall.
- Sit against the door frame or wall at a comfortable level.
- Roll your pelvis backward until the lower back is in full contact
with the door frame. Adjust your sitting level if necessary to make
it easier to keep your back flat against the wall.
- Keeping the back flat against the wall, lift one foot off the ground
and hold it for approximately two seconds.
- Repeat this procedure with the opposite foot.
Assessment: Inability to maintain the back flat against the door frame
when lifting your foot indicates abdominal weakness. Be sure to have
someone else observe your ability to stay flat against the door frame;
you might not be able to perceive a change in your position.
|
Low Back Strength
Focus: This test assesses the strength of the hip extensors and low
back muscles.
Procedure:
- Lie face down on an exam table or over a stabilization ball such
that your body is hanging off the table from the hips down.
- Lift your legs so that your body is straight and parallel to the
floor.
- Hold this position for as long as possible.
- Record your time (in seconds).
Assessment:If you have difficulty holding the horizontal position
for at least 90 seconds, you are likely to benefit from a low back
and hip extensor strengthening program. These tests should not
take the place of a physical examination (if you have a recogniz-
able problem), but might give you some indication about your
trunk stability.
Tip: If you are extremely weak in the abdominal or low back
muscles, do not proceed with further testing or training until you
have strengthened these essential areas. |
| Balance and Coordination |
|
Balance and coordination are the final two components of a properly
executed golf swing The definition of coordination is simply the action
of two or more joints in relation to one another to produce skilled movement This is what we see in a properly executed golf swing We assess these
abilities with the static balance test, also known as the "stork stand."
Static Balance Test
Focus: This test assesses your balance while standing still.
Procedure:
- Stand on one foot (first your backswing leg and then your follow-
through leg).
- Place the foot of the untested leg against the lower part of the
support leg.
- Next, place your hands on your hips.
- Slide the foot up the lower leg so that it """" just below the knee.
- Raise the heel of the support foot from the floor and attempt to
maintain balance for as long as possible Do not remove your
hands from the hips or allow your heel to touch the floor.
- Record your best time (in seconds) out of three attempts.
Assessment: If you are unable to hold this position for at least 10
seconds on each leg, you need work on your balance. |
|
