RXIRY Golf fitness training

Any physical activity is inseparable from physical fitness as long as it is an athletic sports project (physical fitness determines the development and play of technology). Golf is no exception. How can one play long distances without power? How can one play and develop technical movements without coordination? How can one find the exact position of the body or the position of the ball without the ability to coordinate? How can we make the ball without good flexibility? The lever's moment is larger, faster, and there is no good muscle strength endurance, how can still maintain a stable muscle coordination ability, innervation ability and technical level after continuous swing training or long walks. From this we think of golf. If we want to play golf, we need muscle strength, muscular endurance, flexibility, coordination, explosiveness, speed, posture, sports psychology and so on. The quality of physical conditions, psychological qualities, etc. that we need can be imagined if Bolt, Gay, such a strong 100-meter athlete, or a strong basketball player like Kobe Bryant, James Wade or even a rugby player, etc. What will they do if they have the skills of today's top golfers? However, the above-mentioned examples of these qualities are not abilities of a certain muscle or a natural one. They must be achieved through unimaginable hard work and inconceivable training to raise the overall capacity of the body to a certain height. , psychological play, power play, coordination play, reaction play, etc., so that opponents can hardly beat themselves.

Then we will first briefly inquire into golf fitness training based on the SPARQ fitness training concept.

First of all, we briefly analyze what capabilities are needed for the focus:

Power (Power) and flexible capabilities can be divided into the following sections:

First, the shoulder muscle strength and flexibility, which is part of the main force to the stability of the final coordination of upper body strength, integrity and coordination of actions such as ending, ending the action directly related to the overall stability of the technology.

Second, the strength and flexibility of the muscles and ligaments of the spine. This part of the ability to ensure the overall stability and rotation angle, as well as the stability of the rotation and explosive power, is also

The key to avoiding injuries. At the same time, the strength of the spine and surrounding muscles plays an important role in controlling the extent of arm extension and contraction.

Third, muscle strength and muscle stretching ability waist part, this part of the power plays among the major development effort coordinated launch, which is the core, the main explosive force at impact, speed, rotation angle and the whole operation is started and ending The full coordination of control capabilities.

Fourth, the strength and flexibility of the lower extremities. The main performance of this part is the stability of the entire body muscle force at the time of the technical action and the strength coordination of the abdomen ending control ability and the instantaneous increase of the acceleration immediately before the shot, the main manifestation of its strength. It is the strength of the hip muscles, quadriceps and hamstrings that keeps the body in a stable state, and the muscle strength of the calf at the same time is related to the ability of the foot muscles to grip.

Fifth, the strength and flexibility of the fingers and arms. This part of the strength is mainly reflected in the ability to control the grip, and to reduce the instantaneous vibration elasticity after hitting the ball. Good strength can reduce the chance of injury and increase the distance. degree. What's more important is that the arm's power is directly related to the arm's maximum lower arm extension and contraction when swinging, so that the hitting point is more accurate.

Sixth, the integrated force must be able to overcome its own weight and control its own force. This is also an important basic criterion for evaluating whether athletes can become professional athletes and achieve better results.

We can do the following exercises to strengthen our strength (just for example, the training action must choose the right one for the individual situation)

First, equipment sports: barbells leaned over rowing, dumbbell rowing, dumbbell grab, neck lift, dumbbell lifting, lateral lift, elastic rope sloping, pull-up, upper limb inverted support, lateral pull, high Turning, pulling, snatching and so on.

Second, Pilates: Pilates training can enhance muscle local control, body space sense, overcome their own weight and so on.

Third, the balance of power control training, the main training mode with unstable objects or take a single foot stance training as a training mode, as well as external interference and other methods of training, the degree of difficulty depends on the level of athletes.

Fourth, strength training for special physical fitness requires training exercises and methods for individuals and special characteristics through balance pads, fitness balls, rubber bands, solid balls, foam shafts, barbells, dumbbells, and other equipment. The closer the action of its design is to actual combat sports, the faster the training effect will be achieved in actual combat.

Fifth, core strengths: The merits and demerits of specialized technologies are mainly determined by the participation of the muscles involved in the exercise and the control of the body's center of gravity in high-speed sports. The formation and improvement of this ability mainly depends on the improvement of the core stability forces. As the core forces play an important role in all sports, the practice of core strength is also an important means to improve the training level at present and is increasingly favored by coaches at home and abroad. Strengthening the core strength of the body to increase the strength of the end muscles has a key supporting role in golf technology. Therefore, it is very important and necessary to strengthen core strength training through various training methods in golf physical training. , surely.

Speed (Speed): is reflected in the game of golf on the ball speed, the main performance for explosive muscle transformation, the development direction of the instantaneous velocity of the special must be a systemic explosive, separate space for the development of local development is very explosive Small, but also not conducive to good health, prone to chronic injuries, the effect is not obvious. For example, high leg lifts, skipping weightlifting, sprinting, and change of direction are all examples of training methods and test methods that show the explosiveness of the body.

Sensitive (Agility): is reflected in the game of golf more important, sensitive quality refers not to disrupt the balance, thinking or ability to change the direction of movement of the case of strength, speed, and technology actions. The improvement of agility is directly related to the timing and rhythm of physical activity. Because no matter how we prepare before the game, we will have unexpected things in the game, such as missed shots, poor placement, sudden physical discomfort, poor ground conditions, etc., which requires us to adjust our physical condition and sports thinking in time. In response to various sudden incidents, etc., training methods in this area are also varied, such as hitting without physical stability, precision technology in walking, and technical and tactical adjustments in front of obstacles. Quick reaction cross runs and so on.

Quick Start (Quickness): obvious in the game of golf, hit the ball far and near to have a direct relationship. When athletes turn to speed up, they will have powerful forces. These forces are transmitted to the legs and torso through the feet, and then transmitted from the torso to the arms, then to the club, and then transmitted by the club to the ball. Accelerating movement can instantly bring the body from rest to movement and then to maximum speed. The muscles are stretched and then shortened, stretched again, or the muscles contract after centrifugation, followed by centripetal contraction. The quick start training starts with the consolidation of the motor technology memory or the basic physical capacity training of the special sports. Only when the exercise memory reaches a certain level can the rapid contraction be achieved. I think there are many ways to improve this ability for golf, for example, lifting weights, elastic ropes, accelerating speeds of 30 to 50 meters, and instant special simulations, etc. Training methods are designed by the coaches for the athletes.

Reaction (Reaction): the performance capacity of the athletes complete unknown form of exercise in the game of golf, because on the pitch of the ball landing place, the surroundings, the state itself and so is controllable but unpredictable, so when an unknown terrain, In an unknown environment, the reaction becomes a vital capability when the unknown technology is completed. Training in this area needs to be designed based on the characteristics of the athlete itself.

Body posture sense: In golf, it is mainly manifested in the ability of the body to grasp the momentary position of the body in free space. It can be imagined that we complete the normal technical movement in the familiar environment in the room, but we turn off the light and the interior is black One, we stand in the same position just now, the ball is placed in the same position. The only change in the environment is that there is no light. We can't see anything. Can we still finish the technical movements normally? This depends on its own body posture and training methods, such as single and two feet on the unstable object hitting the ball, blindfolded shots, etc., which also requires the coach to design for athletes.

Sports psychology: Sports psychology can be said to have been developed in modern competitive sports and brought to the extreme. The psychology of sports psychology is slightly different from that of ordinary understanding. The main difference is that it is more aimed at competitive sports, and it is achieved in high-level athletic sports. The ability to win is crucial. Without it, it may be difficult to compete in the game. Without it, it may not even dare to look at opponents' eyes. Sports psychology may be somewhat abstract to many people because it is difficult to understand, but it is also difficult to understand. It is a very simple thing. Its existence is just a bad idea. For example, whether there is super self-confidence, desire for victory, desire for training, exercise memory ability, external behavioral psychological interference ability of the customer service, external environment psychological interference ability of the customer service, behavior Interfering with outside psychology or environmental abilities, environment interfering with outside psychology or self-psychology, temporary tactical thinking creativity, temporary technology creation ability, etc. These capabilities are not inherent to everyone, most people may have a part, but want to make it To be perfect, you need to get the correct psychological guidance and psychological training.

In summary, an athlete who can achieve success in golf, which is a competitive sport, must have excellent specialized skills, strength, flexibility, speed, quick start, sensitivity, responsiveness, body posture, balance ability, and exercise psychology. In a diversified complex such as this, the lack of one will not have a stable technical level and a desired athletic performance.