Edited by Fabio Grossi and Michela Verardo
PREPARE PHYSICALLY
When we see the great characters of this sport - the celebrated Tiger Woods above all - it is very easy to make fantastic shots, we think that this is a simple game, which involves no effort. In reality we cannot fully understand how much work is hidden behind the performances of these great champions. Playing golf essentially means being able to perform highly precise technical gestures that require strength, flexibility, coordination and concentration to hit the ball with the aim of "putting it in the hole".
Individual training programming should be such as to ensure the harmonious and balanced development of all the main physical-athletic qualities: from resistance to strength, from speed of execution of the gesture to flexibility. Resistance is not the main physical quality in the game of golf, although improving the ability to tolerate prolonged effort is important to build the foundation on which to increase the other qualities. The preparation should foresee the balanced and moderate development of the entire musculature, also because a work too focused on strength and hypertrophy could be counterproductive: the development of large muscular masses, especially in the "upper part" of the body, can be at the expense of effectiveness of gesture, flexibility and sensitivity in body rotations.
The abdominal musculature, especially at the level of the obliques, is fundamental to give rise to the torsion of the bust. As for the arms, the triceps and the muscles of the forearm, they are decisive in ensuring solidity and control to hit the ball. Trapezius, deltoids and rhomboids are called into question in the gesture of bringing the stick (or mace ) upwards. To get a swing - the main stroke of golf - effective and precise, the lower limbs must be kept toned and in particular gastrocnemius, soleus, quadriceps and hamstrings must be toned and strengthened. Fundamental, and not only in the lower part of the body, are the intrarotatory and extrarotatory muscles, indispensable in the stability of the stroke and of the position.
Flexibility is certainly the most important quality for a golfer (source: Bagnoli G., "Golf", ed. Giunti, 2006) : the asymmetrical component of the game and the repetitive nature of the gesture risk over time to wear tendons, joints and musculature. For this reason, maintaining muscle tone and good flexibility can prevent any wear and tear. Flexibility is a quality that can be improved with a valid and constant training program, with significant results in a relatively short time. The regular practice of stretching exercises and joint mobility, in addition to preventing injuries, can facilitate an increase in performance, thanks above all to greater amplitude and fluidity of the athletic gesture.
The TRX (tool recently landed also in Italy) is widely used in the United States, a suspension training system with universal attachment, which allows with two simple slings adjustable in length to effectively train joint mobility, balance and athletic movement and the effectiveness of the swing. There is even a kit created specifically for athletic training in golf called the TRX Golf Bundle .
In young people, especially in children, athletic training will focus on basic, general work, with an eye to coordinative skills, abilities that develop on average from 4 to 11 years of age; in the elderly, on the other hand, we will focus on the search for greater flexibility, precisely to avoid traumas and annoying contractures, more and more frequent events with the passing of time.
In any case, even the amateur golfer should dedicate himself to improving his physical condition at least three or four days a week, through the use of free and elastic weights at the expense of gym machines, which are often too binding for the joints, remembering always make a good warm-up before starting to play and practice this fascinating sport.
BIBLIOGRAPHY AND ON-LINE HEMEROGRAPHY
