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How to Use Three Dimensional Exercises To Improve Your Golf Fitness Program

By Mark Tolle

Golf fitness programs have become very popular over the past several years. These golf training programs include golf flexibility and strengthening exercises to improve overall performance. When developing and implementing a golf fitness program it is important to understand both, the three dimensional movements of the golf swing, as well as the natural three dimensional movements we make during daily function. My goal here is to focus on developing your basic understanding of the three planes of motion we use with our everyday movements, and how a golfer can utilize these planes of motion in their golf training program.

Train movements not muscles

When discussing functional exercise or improvement of athletic abilities, it is commonly explained that you should train movement patterns rather than specific muscles. Admittedly, I will sometimes train or activate specific muscles, but it is for a particular corrective or rehabilitative reason. The majority of the time I will train movement patterns, because it has a greater effect on improving the golf swing. The important point to understand here is that when you focus on movement patterns you are in effect working to improve the nervous system, flexibility, strength, posture, balance and core function.

Three planes of functional movement

The cutting edge techniques used in looking at the golf swing by golf professionals is the use of three dimensional motion analyses. When looking at the golf swing in this way the golf professional can better understand how the golfer generates and transfers speed throughout the swing. The Titleist Performance Institute calls this the Kinematic Sequence, and has done a great deal of work in applying it to golfers and diagnosing swing faults. Additionally, this motion analysis helps identify which plane of motion may be problematic in the golf swing.

When we move around, whether it is walking to work, playing with the kids or playing golf, we move in what is called planes of motion. There are 3 planes of motion that can be utilized with any activity. The sagittal plane is any movement that occurs in the direction of front to back. The descriptive terms of flexion and extension occur in the sagittal plane. Now, it is also important to understand that not only our bodies move in these planes but also our body parts. So nodding your head, raising your arm straight up, and bending forward happen in the sagittal plane. The second plane of motion is the frontal plane. This is any movement that occurs in the side to side direction. So side bending or leaning to the side, and performing a side lunge occurs in the frontal plane. The last plane of motion we use is the transverse plane. This is essentially the movement of rotation. Turning the head side to side and of course your golf swing occurs in the transverse plane.

Your golf fitness program

Functional movements such as walking or swinging a golf club involves all three planes of motion at the same time, therefore it is three dimensional. The efficient golf swing is actually dominated by movement in the transverse plane followed by the frontal plane, and with much less movement in the sagittal pane. So it makes sense that your golf exercises should dominate the transverse and frontal planes. I challenge you to be more aware of the golf exercises you are currently doing, and try to recognize what plane of motion they emphasize.

Because the golf swing occurs in all three planes of motion then you should also implement exercises that work in all three planes, and in combinations. For example the shoulder turn in your backswing involves right rotation (right handed golfer) and left side bend through your trunk. If your shoulder turn needs improvement then you must make sure you perform exercises that involve the transverse & frontal planes. One exercise example would be a left forward lunge with trunk rotation to the right, but then add a left side bend at the end of the full rotation. This will mobilize your thoracic spine thus help increase your shoulder turn in the backswing. If you repeat this on the opposite side then you work on the follow through. This is one of many three dimensional golf specific exercises you can add to your golf training program.

The key to incorporating this type of training is to work with your golf fitness professional to develop golf specific exercises in all three planes of motion, which in turn will help improve your overall golf performance.

About the Author:

Mark Tolle is an Athletic Trainer, Certified Strength & Conditioning Specialist, TPI Certified Golf Fitness Instructor and President of Golf Fitness CHICAGO. He utilizes over 15 years of experience in sports medicine to enhance the performance of golfers at all levels. Visit his website at http://www.golffitnesschicago.com for additional information on improving your golf game.