Golf Conditioning Myths

Golf conditioning is here and now! Golf has always been viewed as a game of leisure. But today’s golfer is leaner, stronger, and fitter. Until the last 10 years, golfers didn’t know how to go about incorporating exercise or, specifically, a golf conditioning program.

They have had a vision of going into the local gym and being intimidated by the “muscle heads.” It can also be overwhelming to decide what plan of action to take and if it will be worth the time and effort. I have listed three myths about strength training for golf and the truths about them as well.

“I will bulk up too much and that will hinder my golf swing.”

Golf conditioning specific for golf will not result in muscle gain that will alter your swing mechanics. To increase muscle size, involves lifting increasingly heavier weights with lower repetitions, increasing your calorie intake dramatically, and spending a couple of hours per day lifting weights.

A golf conditioning program incorporates moderate weight, with medium (12-15) repetitions, and in a time frame of 30-45 minutes. This type of program is designed to improve your golf specific strength and endurance, not build muscle.

“I will lose flexibility if I lift weights.”

In fact, the opposite is true! Weak muscles are also tight muscles. When you do resistance training, you are increasing blood flow, working through a functional range of motion specific to golf, and strengthening the tendons and ligaments in every joint of your body. In conjunction with a stretching program, strength training will improve flexibility, not hinder it.

“Weight training will cause me to lose feel.”

By strengthening your muscles specific to golf, you will have better control of your body. A sport specific program trains your body specifically for your golf game. When you improve functional strength, you have more control and balance, which will improve your feel. Strength training involves body awareness, muscular control, and coordination. These are all key elements for enhanced golf.

So in summary, golf conditioning can be done when you are in your early teens (with supervision), or into your late 80’s. My point is, that it is never too late to start. Search out a fitness professional or golf conditioning specialist to design a golf specific program. In due time, you will play better than you ever imagined! Start now on your own personal golf conditioning program with Push and Pull Performance™.

Improve Your Soccer Stamina

A fitter player and, more importantly, a fitter team can play at a faster pace for a longer period of time. Fitness and player stamina is what sets apart professional and part-time teams, especially when they play in all or nothing matches such as the FA Cup where there is no middle ground for a draw. Stamina training in soccer is just a party of getting and remaining fit for the entire season. A player requires strength to keep the ball and win the match and this means the player must be able to sprint, accelerate and move quickly around the field for 90 minutes.

The warm-up is an essential part of injury prevention, vital when your star player is earning 70,000 a week and will pick this up whether he plays or is sitting out injured. To improve your fitness and agility, start off with five minutes of jogging on the spot followed by high knees, heel flicks, jumping jacks and then five minutes of stretching. You can also perform press ups, squat thrusts, lateral raises by using dumbbells or resistance bands, crunches, dips and sit to stand using the dumbbells. Instead of running at a continuous pace, mix up the routine with running, jogging, and sprinting in a random manner.

You can start by jogging for five minutes, then sprint for 20 yards, slow jog for 100 yards, cruise for 200 yards, backward running for 20 yards, turn and sprint for 30 yards, walk for 50 yards and then jog again for 300 yards more. When you finish your training session, stretch the hamstrings, groins, quads, calves and lower back for between 20 to 30 seconds to allow your muscles to recuperate properly.

Soccer demands a high level of stamina, thus endurance training is an essential part of any professional soccer training program. It serves as a great confidence booster when you can see your opponent fading during the later stages of a match and you have reserves to use and take advantage of. Endurance training is a must that requires a solid aerobic base so that you remain active in the playing field for a long period of time.

Stamina fitness training for soccer players include activities like jogging, hill running, cycling and shuttle runs. It requires certain exercise equipment like cross-trainer, stair climbers and treadmills. Sprint training includes shuttle runs, relay runs, and the pattern of sprint-walk-jog. For sprinting, a strong drive is required. The upper body should be relaxed. Strength training includes circuit training and weight training.

You can easily perform some of the activities for improving your overall stamina:

• A full squat with body-weight

• Clean and press seven-tenths of their weight overhead

• Curl six-tenths of their weights

• Hop 25km distance in 10 hops on each leg

• 40 press-ups in one minute

• 40 bent-knee abdominals in one minute

• 40 squat thrusts in one minute

• Eight chins (male) and three chins (female).

Stamina is developed by completing rounds of continuous activity at moderate intensities, performed for longer than three minutes. The general-endurance component of run-play training has a middle distance event where you carry out a cool run of 2000-3000 meters at around 70 to 75 percent of maximal heart rate.

Stamina training also includes a distance events where you have to to try a cool run of 3000-5000 meters at about 70 to 75 per cent of maximal heart rate.

Create A Sports First Aid Kit

When creating a first aid kit for sports players, determine what the primary needs could be. Customize your kit to fit the sport’s first aid needs. What types of injuries are likely to occur, and what supplies might be needed? Perhaps bandages for cuts, ice packs for pain and swelling, and sunscreen for sunburn.

Here are some suggested supplies to include in a sports first aid kit:

• Include a first aid guide or manual.

• General first aid supplies include: Antiseptic wipes, tweezers, a needle, thermometer, safety pins, Flashlight, disposable gloves, a CPR mouthpiece, a blanket, tissues, matches and scissors.

• For pain and swelling, include cold packs and Ibuprofen.

• For cuts, scrapes and blisters: Different sized bandages, sterile gauze, adhesive tape, antiseptic solution and non-stick gauze pads.

• Sun protection and heat exhaustion can be treated with a misting water bottle, cold packs, sunscreen, lip balm, and Aloe Vera lotion.

• For sprains, fractures or pulled muscles, include Neoprene joint braces, compression bandages/ice wraps and cold packs. Also include two triangle-shaped pieces of cloth to act as a sling or tourniquet.

• Include calamine lotion, epinephrine (for bee stings) and Antihistamine tablets for general allergies.

• In the case of serious injuries, be sure to have a cell phone with emergency phone numbers, a whistle, maps and directions to nearest medical facility.

While you may not actually include this in your kit, be sure that you prepare for dehydration with water bottles or sport drinks.

Assemble your supplies and customize your sports first aid kit for your particular needs. Use a large, insulated tote to carry your supplies. An insulated tote will keep pre-frozen ice packs cold for several hours.

*Note: This information is not intended as a substitute for professional medical information. Always seek medical assistance in the event of a serious injury.