Power Plate Training For Golf | Women & Golf

Power-Plate-Training-For-Golf

Power Plate Training For Golf | Women & Golf

Power Plate, whole body vibration training equipment is a powerful training tool for golfers.

Power Plate Training for Golf allows the golfer to perform purposeful, sport-specific exercises, helping them hit the ball further and play for longer, without pain.  Many professional golfers use Power Plate to improve their overall game, including PGA Tour players Rory Sabbatini, Pat Perez and Jesper Parnavik. UK elite players including Colin Montgomerie, Lee Westwood, Nick Dougherty and Laura Davies are also known to use Power Plate.

Although golf is a low-impact sport, the golf swing is one of the most dynamic motions. The rotational forces placed on the back during the swing are equal to more than eight times one’s normal body weight. Even when performed correctly, these forces can place great strain on muscles, ligaments, joints, and connective tissue structures. It is no surprise that 53% of male and 45% of female golfers suffer lower back pain and 30% of professional golfers play while injured.

Precise Power Plate exercises target key muscles to help golfers prepare their body for the demands of the game and be efficient at producing their best golf swing. Power Plate’s tri-planar vibrating platform triggers immediate activation of stabilising muscles. These reflexive muscle actions result in positive improvements in balance, flexibility, coordination and strength. They can also provide valuable pain relief through massage.

Five minute warm up

Golf-specific movements on the Power Plate rapidly and effectively prepare joints and muscles from the first tee to the last. Power Plate authentically triggers rapid muscle contractions quickly increasing circulation and muscle activation for increased range of motion and movement efficiency. Each exercise is performed for 30 seconds – thus a full warm-up can be completed in just five minutes.

The movements have been designed to focus on the four major joint complexes that are key to a powerful and efficient golf swing – foot and ankle, hips, thoracic (upper back) and cervical (neck) spine. Essentially, our programme replicates the sequencing of the swing to optimize carry over with every shot.

“By preparing the body optimally and mobilising key joints before playing, golfers can improve their efficiency and performance on the course or at the range, while significantly decreasing the risk of injury and pain associated with the sport,” says Steve Powell, Director of Education at Performance Health Systems. “The golf-specific movements prepare players quickly and efficiently and facilitate optimal swing mechanics and joint sequencing that will have the best possible carry over to maximise performance in their game.”

This five-minute warm up triggers a player’s reflexive, neurological response to the vibration stimulus, improving positioning, the feel of the swing, mobility and stability so that the golfer is ready to play.

Conditioning work out on Power Plate

A 10-25 minute Power Plate workout can also be used as part of a golf conditioning and golf lifestyle programme. Exercises can be designed to improve golf-specific strength, develop power and efficiency and decrease the risk of injury by maximising the body’s efficiency in the swing through optimal mobility and stability. Taking a fraction of the time usually spent in the gym or exercise class, a golf-specific Power Plate workout can enhance your game without taking you away from the golf course for long. Personal trainers and gym instructors can help players develop a programme or they can access the golf workout pre-loaded into the Power Plate pro7 and my7 models. 

Suggested Power Plate Training Golf routine

Movement Preparation

Hamstring stretch with alternating foot positions

Set up with right hand high on the left side of handles, left hand low and across to the right.

Maintain length through spine, flex at hips to the point the hamstrings feel under tension.

Perform the following sequence for 30 seconds each with a rhythmical and controlled motion:

1. Hips move forward and backwards, alternate foot position every 4-5 repetitions. Repeat as needed.

2. Hips move side to side, alternate foot position every 4-5 repetitions. Repeat as needed.

3. Hips move right and left rotational, alternate foot position every 4-5 repetitions. Repeat as needed.

Front hip/thigh stretch with club

Set up in a split squat position with back foot on plate. Maintain length through spine, push hips forward to self selected range to feel tension in front hip/thigh.

Hold club if appropriate and perform 4-5 repetitions driving the club or arm(s) in the following directions, repeat sequence if desired. Repeat on other leg.

1. Overhead, forward and backwards

2. Overhead, side to side

3. Chest height, right and left rotational

Alternative: Use club for support and use hips to drive the movements

Balance & Coordination

Single leg balance (RDL) with reaches

  • Begin in athletic ready position and raise one leg off the platform
  • Maintain length through spine and knee bent to manage vibration travel
  • Perform 4 consecutive repetitions of each of the reaches shown above, maintaining a rhythmical motion and self selected range throughout. Repeat again if desired.
  • Repeat on other leg
  • Regression: place leg in a toe touch position on the platform making it a 1.5 leg stance

Alternating lunge with backswing and follow through arms

Alternating lunge with backswing rotation

  • Lunge forward onto platform and perform a backswing rotational movement to a comfortable range with both hands on club (choose based on right or left handed golfer)
  • Return to start position then perform on other leg with the same backswing rotation movement
  • Continue this sequence throughout

Alternating lunge with follow through rotation

  • Lunge forward onto platform and perform a follow through rotational movement to a comfortable range both hands on club (choose based on right or left handed golfer)
  • Return to start position then perform on other leg with the same follow through rotation movement. Continue this sequence throughout

Strength

Standing push for backswing and follow through

1. Standing push for backswing

  • Standing off platform, begin in athletic ready position (knees bent)
  • Hold cable in right hand (right handed golfer)
  • Press cable overhead while driving left hand across the body to create rotation as in backswing
  • Allow entire body to rotate
  • Return to start position and repeat at self selected speed and range

2. Standing push for follow through

  • Standing off platform, begin in athletic ready position (knees bent)
  • Hold cable in right hand (right handed golfer)
  • Press cable in front in a rotational movement to overhead while driving left hand in opposite direction overhead to create rotation as in follow through, allowing entire body to rotate.
  • Return to start position and repeat.

Squat with alternating foot positions and backswing/follow through arms

Squat with backswing arms, alternating foot positions

  • Begin in athletic ready position holding club as shown in a comfortable back swing position, hands apart
  • Maintain club position while performing 2 squats in each foot position as follows:
  • Neutral, R foot forward, L foot forward, Wide, Narrow, Feet turned out, feet turned in.
  • Repeat for desired time
  • Ensure you select a comfortable squat depth and maintains length through the spine (chest lifted)

Squat with follow through arms, alternating foot positions

  • Begin in athletic ready position holding club as shown in a comfortable follow through position, hands apart
  • Maintain club position while performing 2 squats in each foot position as follows:
  • Neutral, R foot forward, L foot forward, Wide, Narrow, Feet turned out, feet turned in.
  • Repeat for desired time
  • Ensure you select a comfortable squat depth and maintains length through the spine (chest lifted)

Recovery / Pain Relief (massage)

Lower Back Massage

  • Place lower back on Power Plate
  • Support upper back on cushion
  • Keep one leg on handle or stem and rhythmically bring other leg forward and backwards
  • Alternative: Keep legs still and supported on handle/stem
  • Enjoy

Front Thigh Massage

  • Place front of thighs on Power Plate
  • Support upper body with cushion and bend knees
  • Move legs rhythmically from side to side, forward and back if desired
  • Enjoy

Calf Massage

  • Place calves on Power Plate
  • Rest back and head on the ground or in stay in a seated position
  • Move toes forward and backward, side to side if desired
  • Enjoy

For more information please visit www.powerplate.com

Quelle: Power Plate Training For Golf | Women & Golf.

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