5 MIN PRE-ROUND ACTIVATION FOR HYPERMOBILE GOLFERS скачать в хорошем качестве

5 MIN PRE-ROUND ACTIVATION FOR HYPERMOBILE GOLFERS

In our experience, a large portion of young golfers suffer to some degree from hypermobility which is a connective tissue disorder limiting intramuscular communication. There are varying levels, but in general these athletes have a really hard time sending good quality signals throughout their bodies. They have the equivalent of 1 out of 5 bars of service when they step on the course. Essentially playing with low levels of activation limiting accuracy and body awareness, leaving the door for injury as well higher rates of dispersion and issues sensing the longer clubs in space. Joint laxity and poor ability to root the body in the ground can often leave players unable to access their brakes very well. Many will lock out and default to more vertical hand driven swings due to being able to use the ground adequately which then changes their access to proper sequencing in their swings. Many use more of a whip mechanism rather than utilizing the kinetic energy of the muscular system due to the inability to tether itself appropriately to the ground. The body is forced to change the mechanics because when players can’t utilize the ground they don’t have access to a proper braking system. Many of these young players just rely on their joints slamming into other joints to slow things down which is a horrible long term strategy. Thais is not to say that one can’t play great golf using this strategy, but many are limiting their performance by using dysfunctional patterns to get the job done, and more so many of these players are leaving the door open for injury or long term degradation of their joints and tendons when their body doesn’t operate optimally. Implementing simple training strategies for these athletes improve proprioception and enhance stability by changing how these golfers prime their systems before playing. Showing players how to map their systems better in the matter of minutes prior to stepping on the range can clean up sensory deficits by 2 or 3x in the matter of minutes. Imagine putting a crane in quicksand, it's the same concept. These young athletes are sitting on all this power they just can’t access. LOW TO HIGH SPHINX (TUTORIAL)- 4 x 10 secs (move hands back 3 inches every set) This is a great drill to start to drive tension from your shoulders all the way down to your pelvis to connect your upper and lower body. The goal on this is to create so much tension you are shaking. Create a double chin and then drive your head up toward the sky w your chin in a neutral position and drive for a 10 count and then walk your hands in 3 inches and repeat 3 more times each time walking your hands in closer to the body. POST LEG TO 90 DEGREE ISO- (Club) Glute Primer 3 x 10 secs (do all 3 sets on one side before switching sides) This drill is geared toward priming the high hamstring and glute activation. Get your post leg as straight as you can and then drive your opposite knee as high as you can so that you get max tension on both legs and then hold for a 10 count. Make sure to have as much tension as possible in your upper body as well that will help you talk to your post leg better. Repeat 3x10 seconds on each leg and then switch legs. KNEELING ANTI-ELEVATION- 2 x 15 secs This drill teaches to keep the pelvis neutral while maximally driving tension down the thoracic spine by teaching the shoulders how to depress. You want to wrap your shoulders down like you're squeezing a towel and then try and bend the club. Now have someone apply as much pressure up without losing your dial in the shoulders for a 15 count. Reset and then repeat for another 15 seconds. KNEELING ANTI-ROTATION- 2 x 15 secs (do one set pushing each direction) The goal of this drill is to really get the glutes firing and keeping the pelvis neutral while starting to create full body tension and resisting rotational forces. Bring the club up to parallel w the floor and think about bending the club feeding tension down from the shoulder to the pelvis. Then have someone push against the club for 15 seconds. Only have them push as long as you can keep neutral posture so quality is driven home. Reset and then do the other side for 15 seconds. STANDING ANTI-ELEVATION- 2 x 15 secs This drill brings together full body tension. Think about bending the club and then have someone push up on the club only as hard as you can keep the shoulders depressed for a 15 count. Reset and then repeat for another 15 seconds. KNEELING ROTATION W ANTI-ELEVATION- 6 x10 secs (alternate sets on each side of the body) This drill ties everything together from full body tension to, focus on shoulder depression and posture. When you hit your end range on the rotation have someone push up on the club forcing you to depress the shoulders even more for a 10 count and then switch sides. Repeat side to side for 3 rounds holding each ISO for a 10 count.