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The Project Gutenberg eBook of The Last Journals of David Livingstone ...The Doctor is conveyed in canoes. Kasanga Islet. Cochin-China fowls. Reaches Ujiji. Receives some stores. Plundering hands. Slow recovery. Read full post here. (c) Missoula Montana | Surf Missoula Web Sites... and Percussion - Fact and Fiction Bookstore - Midnight Dreams Lingerie - Miss Zulas ... Sports / Recreation / Fitness - Big Sky Cyclery - Bob Wards Sporting Goods - Canoe ... Read full post here. (c) Golf ConditioningMany golfers seem surprised at the mention strength training or athletic preparation. They still believe the outdated and incorrect stereotype that golfers don't put much strain on their body due to the leisurely pace of their chosen sport, in fact this assumption couldn't be further from the truth, yes there is a leisurely strolling around side to golf, but the other side of that is full force maximum effort being repeat up to 50 times in a session. The golfer is indeed a power athlete, he/ she has to accelerate a weighted implement at full speed using the whole body. As well as the explosive power required for the drive there is also a great deal of postural control and endurance of the postural muscle that you need if you want your short game to have any kind of consistency. So what's important for a golfers exercise programme, what does it take for a programme to significantly improve your sports performance? Mobility and flexibility The golf swing is an integrated movement that requires the entire body to work in coordination. Every joint from the feet up to the head, down through the shoulders and into the arms are all involved in the golf swing and any lack of movement in any of these joints will lead to a decrease in performance and increased stress on other joints. For example people often over use their arms to compensate for a lack of movement in the upper back, this leads to niggles and aches and pains around the forearms and shoulders. Golfers elbow, a term used to describe inflammation around the forearm muscles and tendons of golfers is caused by increased stress on the forearms but why is there increased stress? More often than not it's due to a lack of movement somewhere else along the chain, most lightly in the upper back and or hips, this lack of rotation in the back and or hips cause the body to compensate and over use the fore arms. Postural control Postural control is vital to both the long game and the short game. With your long game / drive you need the good posture as the starting point and foundation of the movement, there's a saying in strength and conditioning that "you can't fire a canon from a canoe", you need good posture as your solid foundation from which you produce your power. When it comes to putting posture is absolutely key, only by having excellent posture and postural endurance can you gain consistency in your short/ putting game. Strength and Power Once you've addressed the foundation principles of mobility and posture then you get to the part that makes the ultimate difference which is strength and power. Using exercises that use the same muscles and movement patterns as golf you can really begin to increase your drive and see massive improvements. Correction The last piece of the puzzle is the postural correction from the sport. By producing the same movement in the same direction thousands of times you begin to cause imbalances in the muscular skeletal system, for example if you are right handed you will be forcibly rotating from right to left thousands of times through out the golf season, causing a rotational distortion in the spine and extremities. By adding a phase of corrective stretches and strengthening exercises you can unwind these distortions, returning the body to its optimal state. Putting it all together For a programme to truly improve your function and have a noticeable affect on your body and your golf game it needs to be based on a detailed assessment of your posture and mobility, so that your exercise programme can be tailored towards your own unique needs. It's worth searching around to find a good coach who can do an in-depth assessment of your posture, flexibility and mobility and design a sport specific programme based on their assessment. Once this assessment is done then the information can be used to design your first programmes when you and your coach should be working on the foundations, which are flexibility, mobility and posture, we refer to these qualities as foundational because they are essential for you to have this for you to be able to improve strength and power or even to perform at your current level with out niggling injuries and aches and pains, attempting to increase strength and power with out a solid foundation of flexibility mobility and posture is simply trying to walk before you can run. Once the foundations are down then strength and power can be improved very quickly and very safely, this is the part of the programme where you will really start seeing the biggest differences in your golf game, that new found power when combined with the qualities you've already built in the foundation stage will enable you to hit the ball further and straighter on a consistent basis. After a long season of playing the best golf you've ever played then it's a good time to readdress some of the postural distortions that are specific to golf. Doing this puts you in the best possible position to keep on improving year on year getting better posture, keeping full and fluid movement of all body segments and continuing to improve strength power and overall performance whilst staying injury and even niggle free. Happy golfing Gavin is a Level 3 coach at Dax Moy Personal Training Studios, Potters Bar, where he works with clients to achieve rapid fitness results. To find out more or to contact Gavin with questions related to this post, email daxmoypb@live.com or call 01707 661 888
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