October 24, 2011

More Power Off The Tee

We all want more power off the tee, but what can we do to improve driving distance? Is it technique or something more? According to a recent study, amateur golfers significantly increased their driving distances after just eight weeks of strength training and conditioning.
We would all like to drive like Luke Donald or Rory Mcllroy, but what makes his drive better? Is it technique or something more?

Traditionally, improvements in golf performance have focused on technique modification. However, as top golf professionals have begun strength and conditioning programs to improve their performance, so too have amateur golfers. But will a conditioning program alone increase an amateur golfer’s performance?

According to a recent study published in the National Strength and Conditioning Association’s (NSCA) journal, The Journal of Strength and Conditioning Research (Vol.18, No. 1, page 59-62), it does.

Researchers at the University of Luton, in Luton, Bedfordshire, United Kingdom studied the effects of a combined training program (plyometric and weight training) on club head speed and driving distance for amateur golfers.

Eleven golfers with a mean handicap of 5.5 participated in the study. Subjects were randomly assigned to either a control group or an experimental group. The control group continued with their current training program, while the experimental group performed combined weight and plyometric training twice a week.

The combined training program consisted of 3 sets of 6-8 repetitions on the following free weight exercises: bench press, squat, single arm row, lunge, shoulder press, upright row, abdominal crunch, back extension, and side bends. The plyometric component was performed with medicine balls, and consisted of 3 sets of 6 repetitions in: seated horizontal twists, standing horizontal twists, standing back extensions, and golf swings.


After an eight-week study, the combined training group showed significant changes in both club head speed and driving distance between pre- and post-tests. Mean driving distance increased 4.3% for the combined training group, with mean club head speed increasing 1.5%.

Although the authors stress that long term training effects still need to be examined, those looking to improve their distance off the tee may benefit from a program combining weight training and plyometrics.

(PRWEB) April 2, 2004

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