PHYSIOLOGICAL CORRELATES

OF GOLF PERFORMANCE

Greg Wells, Ph.D.

April 2011
April 11, 2011
Prepared by: Glenda Last Name
 Rationale for Training Research

• Golf is now a sport

• Golfers are athletes

April 11, 2011

 Training for Improved Performance

A systematic undertaking that features

purposely planned periods of
stimulation, stress, effort and recovery,
designed to effectively bring about a
range of adaptations
that will improve the ability to
successfully carry out specific tasks and
respond to the demands and challenges
of particular conditions.
April 11, 2011
 Golf Performance Tests

Driver distance
Driver club head speed
5-iron distance
5-ironclub head speed
Greens in regulation
Average putting distance after a chip
shot
Average putting distance after a sand
shot
Average score
Average number of putts April 11, 2011
Physiological Correlates of Golf Performance Balance
Test Test
1 2

April 11, 2011

Physiological Correlates of Golf Performance Balance
• Correlations (dominant
leg):
– greens in regulation
(r=0.43, P=0.04)

• Correlations (non-
dominant leg):
– putting distance after a
chip shot (r=0.50,
P=0.01)

April 11, 2011

Physiological Correlates of Golf Performance Flexibility

Test Tests 2 & 3 (right &

1 left)

April 11, 2011

Physiological Correlates of Golf Performance Flexibility
• Correlations:
– driver carry
distance (r=-
0.36, P=0.04)
– 5-iron ball speed
(r=-0.41, P=0.02)
– 5-iron carry
distance (r=-
0.44, P=0.01)
– score (r=0.43,
P=0.03)
– Note negative r’s
April 11, 2011
 Core
Physiological Correlates of Golf Performance
Strength
Test Tests 2 & 3 (right &
1 left)

April 11, 2011

 Core
Physiological Correlates of Golf Performance
Strength
• Correlations:
– driver carry distance
(r=0.38, P=0.04)
– 5-iron carry distance
(r=0.56, P=0.03)
– average putt distance
after a chip shot (r=-
0.44, P=0.03)
– average putt distance
after a sand shot (r=-
0.59, P=0.001)
April 11, 2011
 Vertical
Physiological Correlates of Golf Performance
Jump
Test Test 2
1

April 11, 2011

 Upper
Physiological Correlates of Golf Performance
body
Strength

April 11, 2011

Physiological Correlates of Golf Performance Forearm
Strength

April 11, 2011

Physiological Correlates of Golf Performance
Muscle Strength
• Correlations (vertical jump):
& Power
– driver distance (r=0.61,
P=0.01)
– greens in regulation
(r=0.66, P=0.01)

• Correlations (pull up / push

up):
– 5-iron distance (r=0.58,
P=0.02)
– sand shots (r=0.69,
P=0.01)
April 11, 2011
• Correlations (grip strength):
Physiological Correlates of Golf Performance Cardio

http://www.rugbycoach.com/fitness/test/20msrt.htm

April 11, 2011

Physiological Correlates of Golf Performance Cardio

• Correlations:
– Driver distance
(r=0.76, P<0.01)
– 5 iron distance
(r=0.77, P<0.01)
– Score (r=-0.44,
P=0.02)
– Chipping (r=-0.47,
P=0.01)
– Putting (r=-0.46,
P=0.02) April 11, 2011
 Physical Training for Golf

Step 1: Functional Movement /

Musculoskeletal Screen (AT / PT)

Step 2: Physical Fitness Testing

(Physiologist)

Step 3: General Fitness Training

+ Remedial Exercises (S & C Specialist)

Step 4: Golf Specific Training (S & C +

Golf Pro) April 11, 2011
Physical Correlates of Golf Performance

Greg Wells, Ph.D.

greg.wells@utoronto.ca
www.drgregwells.com

April 11, 2011

PHYSICAL TRAINING FOR GOLF
HOW TO CREATE GOLF-SPECIFIC
TRAINING PROGRAMS

Greg Wells, Ph.D.

April 2011
Prepared by: Glenda Last Name
 Background: Training and Golf

• Golf is now a sport

• Golfers are athletes
• Why:
• 10,000 hrs / 10 years (20-25 hrs / wk)
• Injury prevention
• Increase interest in training
• Maximize athletic potential
• Balance, flexibility, core stability,
strength, power , endurance, lifestyle
April 11, 2011
 Strength & Power Development Pyramid
More experienced
athlete

Power Sport Specific

Development Power Development
Zone
Fast Speed
Low Force Movement
Slow Speed
Strength
Development High Force Movement
Zone Skill Technique
Core Strength and Stability
Less experienced athlete Quality and proper technique of the movement is of
highest importance at all levels of the pyramid
April 11, 2011
Key concepts in conditioning training for golf

• Muscle Endurance

• Muscle Strength (Force x distance)

• Muscle Power (Force x distance / time)

April 11, 2011

 Muscle Endurance Training

• High rep load >15-30+

• Whole body
• Resistance to fatigue

• Sets: 3 to 5
• Repetitions: 15 to 30
• Intensity: 40% to 65% of 1 RM
• Rest: 30 to 90 sec. between each
set
• Frequency: 3+ times per weekApril 11, 2011
 Muscle Strength Training

• Moderate rep load < 12

• Isolated muscle groups
• Strength / Force Development

• Sets: 2 to 3
• Repetitions: 8 to 12
• Intensity: 80% to 90% of 1 RM
• Rest: 3 to 5 minutes between
each set
• Frequency: 2 times per week April 11, 2011
 Muscle Power Training

• Low rep load < 6

• Whole body – Functional Movement
• Power development & Build specificity
to golf

• Sets: 3 to 6
• Repetitions: 4 to 6
• Intensity: High speed OR high % max
• Rest: 3 to 5 minutes between
each set
April 11, 2011

• Frequency: *** 72 hours recovery

 SUGGESTED YEARLY TRAINING PLAN
SINGLE PEAK (DEVELOPMENT - AMATEUR)
(Blocks denote overall volume/intensity load)

General Pre Skill Rec /

Specific Pre Competition
Preparation Competition Focus* Regen
Preparation Competition Phase

Physical development & Advanced technical & Competition prep & Execution of technique Intense Recovery &
consolidation of basic tactical proficiency. Plus shift to maintain all during competition. skill regeneration
technical golf skills. improved ancillary skills. ancillary aspects. Maintain conditioning. phase. period.
Training & Competition Load
Arbitrary Scale of

Nov Dec Jan Feb Mar Apr May Jun Jul Aug Sep Oct
* Note ‘Skill Focus’ in immediate post-comp phase Volume of training/competition guide
Terminology based upon Bompa, 1999 Intensity of training/competition guide
 SUGGESTED YEARLY TRAINING PLAN
DOUBLE PEAK (ELITE AMATEUR)
(Blocks denote overall volume/intensity load)

Competition Phase Rec/ /

Rec
General Specific Pre
Regen
Regen
Preparation Preparation Comp II Break IIII
Physical development & Continuation of previous Focus is appropriate execution of technique and tactics under Recovery &
consolidation of basic phase, plus gradual shift competition environment, together with systematic regeneration
technical golf skills. towards competition prep. performance evaluation. Physical conditioning maintained. period.
Training & Competition Load
Arbitrary Scale of

Nov Dec Jan Feb Mar Apr May Jun Jul Aug Sep Oct

Volume of training/competition guide

Terminology based upon Bompa, 1999 Intensity of training/competition guide
 EXAMPLE YEARLY TRAINING PLAN
MULTIPLE PEAKS (PROFESSIONAL)
(Blocks denote overall volume/intensity load)

Competition Phase Rec /

General & Specific Pre
Regen
Preparation Comp Targeted or Required Competitions & Breaks

Physical development & stable Comp “Prepare, Compete, Recover & Evaluate”; Targeted competition calendar. Recovery &
technical & tactical golf skills. prep & Maintained physical conditioning, with appropriate recovery/regeneration regeneration
Varied practice & environment. rehearsal. periods between events. Highly specific preparation & ancillary components. period.
Training & Competition Load
Arbitrary Scale of

Nov Dec Jan Feb Mar Apr May Jun Jul Aug Sep Oct

Volume of training/competition guide

Terminology based upon Bompa, 1999 Intensity of training/competition guide
 Integration in the Season Plan
General Pre Skill Rec /
Specific Pre Competition
Preparation Competition Focus* Regen
Preparation Competition Phase

Physical development & Advanced technical & tactical Competition prep & Execution of technique Intense Recovery &
consolidation of basic proficiency. Plus improved shift to maintain all during competition. skill regeneration
technical golf skills. ancillary skills. ancillary aspects. Maintain conditioning. phase. period.

Cardio Golf Specific

Remedial Movement Maintenance Remedial
Muscle Strength
& Power & Power
Endurance
Cardio

Nov Dec Jan Feb Mar Apr May Jun Jul Aug Sep Oct

April 11, 2011

Peaking for Competition

04/11/11
The Present & Future of Golf

Golf is a Sport

Golfers are Athletes

April 11, 2011

 Physical Training for Golf Resources

• Physical Preparation for Golf

Book
• www.drgregwells.com/books/

Greg Wells, Ph.D.

greg.wells@utoronto.ca
www.drgregwells.com

April 11, 2011