Posted by: randyhaaggolf | April 1, 2012

WHAT IS YOUR GOLF FITNESS HANDICAP?

For those of us that think we are in good shape, I suggest getting your golf fitness handicap calculated. I was embarrassed an shocked that mine was `16.5 after my evaluation. Below you can read why my score was so poor. Despite this fitness handicap, I have won 5 out of my last 6 events, and have a USGA handicap of +3. So what happens to my game when my fitness handicap goes down? I suspect that my game will see significant improvement. My new secret weapon is Sidney Silver, combined with Terry Rowles, I now have what many of the top tour pros have. I have an excellent instructor in Terry Rowles, and an amazing  premier ART  (Active Release Techniques) specialist in Sidney Silver. These services are not only for the elite golfers, but for anyone committed to play their best golf. I have Sidney BIO at the very bottom of this post, with his contact information. As well as Terry Rowles contact information!

So what will they do for you…great question! First they will measure your range of motion and give you the dreaded fitness handicap, THEN you’ll have a specific TPI high performance golf specific exercise program designed for you. This is a 20-30 minute 3 times a week program for the lightweights, and 45-60 minutes 5 days a week for those that want to see fast results. I have been asked so many times what I attribute my improved play to, it’s simple, a Terry Rowles improved short game and a Sidney Silver improved body. The first time I saw Sidney was the night before I played in the SF City qualifier. I was very concerned about making the top 32 match play qualifiers. After an hour session with Sidney, I was able to rotate my body without pain. The result was being the oldest medalist in the SF City’s history with rounds of 68-71=139.

Why waste your time hitting balls if your technique is flawed, and if you cannot turn your body. Terry will improve your swing and short game after Sidney makes your body work as it should. I have high hopes for 2012 that it will be my best competitive year ever. My goal is to be the oldest amateur to ever qualify for a US Open, and play in the Senior Open (I’m exempt) and the US Senior Open, US Amateur, and US Mid Am (which currently I am exempt for based on my world ranking). Whatever your goals are in golf, these guys can help you.

If you don’t live in the SF Bay Area, find a certified TPI instructor and get a program designed to help you make a better golf move with improved range of motion.

Stay tuned for more on this topic!!

 
Your Golf Fitness Handicap™: 16.5

Mobility

You are having a hard time rotating your upper body around your lower body to the right (clockwise) due to mobility limitations. This can lead to excessive lateral sway during the backswing, loss of trunk posture during the backswing, and faulty swing planes.
You do a great job of evenly distributing your weight between your right and left side during routine movements, like performing a squat.
It is tough for you to perform a full deep squat while keeping your heels on the ground due to limited calf flexibility bilaterally. This can make it extremely difficult for you to maintain good posture through the impact zone. Because of this limited flexibility in your calves, maintaining a flexed posture from the waist down and preventing any forward thrusting towards the golf ball dur ing the downswing becomes close to impossible.
It is tough for you to perform a full deep squat while keeping your heels on the ground. Because of this limitation, maintaining a flexed, stable posture during the downswing becomes close to impossible.

It is difficult for you to bend over and touch your toes with your knees locked. This can be due to a bilateral hip restriction or inflexibility in your lumbar spine, calves and hamstrings. These limitations can make it difficult to set up in a good golf posture and maintain that posture throughout you swing. Hip restrictions can make sitting into your right hip on the backswing and posting into your left hip during the downswing seem impossible. They can also lead to lower back and hip pain during golf.

 

It is difficult for you to bend over and touch your toes with your knees locked. This can be due to a bilateral hip restr iction or inflexibility in your lumbar spine, calves and hamstrings. These limitations can make it difficult to set up in a good golf posture and maintain that posture throughout you swing. Hip restrictions can make sitting into your right hip on the backswing and posting into your left hip during the downswing seem impossible. They can also lead to lower back and hip pain during golf.
The total external rotation in your left shoulder is over 90 degrees while standing tall. The average range of motion for players on the PGA Tour is over 90 degrees. You have good external rotation in your left shoulder, which should allow you to rotate your left arm properly through impact and the follow through.
You have good extension of your right wrist. This will help you set the club and maintain a good wrist set on the downswing.
You have a good amount of flexion in your left wrist.
You have limited radial deviation (hinge up) in your right wrist.  This may prevent you from setting the club and maintain a good wrist set on the downswing.
You have good ulnar deviation (hinge down) in your right wrist.  This will help you release the club through impact.
You have good extension of your left wrist.
You have a good amount of flexion in your left wrist.
You have limited radial deviation (hinge up) in your left wrist.  This may prevent you from setting the club and maintain a good wrist set on the downswing.
You have good ulnar deviation (hinge down) in your left wrist.  This will help you release the club through impact.
You have over 180 degrees of flexion in your lat muscle on the right. Normal range of motion on the PGA Tour is over 180 degrees.

You have more than 180 degrees of flexion in your lat mus cle on the left. Normal range of motion on the PGA Tour is over 180 degrees.

You have more than 60 degrees of internal rotation (rotating your leg inwards) on the right. Normal internal rotation on the PGA Tour is over 60 degrees. This will definitely help you rotate your pelvis on the backswing.
You have less than 60 degrees of external rotation (rotating your leg outwards) on the right.  Normal external rotation on the PGA Tour is over 60 degrees.  Any reduction in external rotation on the right can lead to an inability to rotate your pelvis open on the downswing.
You have less than 60 degrees of internal rotation (rotating your leg inwards) on the left. Normal internal rotation on the PGA Tour is over 60 degrees. Any reduction in internal rotation on the left can lead to an inability to rotate your pelvis open on the downswing.

You have 60 degrees of external rotation (rota ting your leg outwards) on the left.  Normal external rotation on the PGA Tour is over 60 degrees.  Any reduction in external rotation on the left can lead to an inability to rotate your pelvis on the backswing.

 

You have limited flexibility in your thoracic spine when rotating your trunk to the right. Normal right rotation is over 45 degrees on the PGA Tour and you had exactly 45 degrees. This may limit you ability to get a full shoulder turn and maintain a good stable posture during your backswing.

 

You have limited flexibility in your thoracic spine when rotating your trunk to the left.  Normal left rotation is over 45 degrees on the PGA Tour and you had less than 45 degrees.  This may limit you ability to get a full shoulder turn through impact and maintain a good stable posture during your swing.

 

You have limited mobility rotating you thoracic spine to the left when your shoulder b lades are stabilized. Normal left rotation is over 45 degrees on the PGA Tour and you had exactly 45 degrees. This may limit you ability to get a full shoulder turn through impact and maintain a good stable posture during your swing.

 

You have limited mobility rotating you thoracic spine to the right when your shoulder blades are stabilized. Normal right rotation is over 45 degrees on the PGA Tour and you had less than 45 degrees. This may limit you ability to get a full shoulder turn and maintain a good stable posture during your backswing.
You have limited flexibility in both hip flexors.  This can create postural imbalances and lead to lower back discomfort.

You have limited flexibility in both quadriceps.  Tightness in the quads can lead to a poor pelvic posture and abnormal forces in the knees.
You have limited flexibility in both TFL’s (the muscl e on the outside of your thigh).  Tightness in the TFL can lead to abnormally high stress on the knee and limited range of motion in the hip.

You have great mobility in your lumbar spine and good control of the muscles that help position the pelvis during the golf swing. This will help you transfer energy from your lower body to your upper body during the golf swing.
It is hard for you to rotate your lower body independently from your upper body. You tend to shift your pelvis laterally instead of rotating around your spine. We need to work on the coordination of this movement since it may cause sequencing problems on the downswing.

You have difficulty rotating your lower body independent of your upper body. This can prevent you from initiating the downswing with a proper sequence and limit the coil (x-factor stretch) between your upper and lower body.
You maintain the degree of external rotation in your right shoulder when getting into your golf posture. Some people tend to lose their total range of motion in their shoulder due to lack of stability in their shoulder blades when bending from the waist.

You have very limited functional hamstring flexibility on the right and very limited iliopsoas flexibility on the left.

 

You have very limited functional hamstring flexibility on the left and very limited iliopsoas flexibility on the right.
You had 26-30 degrees of extension in your thoracic spine (upper back).  Normal is over 30 degrees of extension. This can lead to a very rounded and slouched posture, which can limit your shoulder turn and shoulder range of motion.

Stability
You maintain the degree of external rotation in your leftt shoulder when getting into your golf posture.&nb sp; Some people tend to lose their total range of motion in their shoulder due to lack of stability in their shoulder blades when bending from the waist.

You are having a hard time stabilizing your lower body and rotating your upper body independently in both directions. This can lead to excessive lateral sway during the backswing, loss of posture, and it can cause your hips to outrace your trunk during the downswing.

 

You have a good ability to stabilize your upper body when asked to rotate your lower body independent of your upper body. This will help you generate power and create a proper downswing sequence.

 

You have great shoulder extension and good control of your lower trap muscle on the left, which is a key muscle in controlling shoulder blade position in the golf swing.

 

You have great shoulder extension and good control of your lower trap muscle on the right, which is a key muscle in controlling shoulder blade position in the golf swing.

 

We tested your right gluteal strength in what is called a bridge position. It was very difficult for you to stabilize your pelvis in this position, which indicates a weakness in the right glute max. Right glute weakness can cause instability in your right leg during the backswing and limited power on the downswing.

 

You have good strength and stability in your glute max muscles on the left. This will help you maintain good pelvic posture and lower body stability during the downswing.
The total external rotation in your right shoulder is over 90 degrees while standing tall. The average range of motion for players on the PGA Tour is over 90 degrees. You have good external rotation in your right shoulder, which should allow you to set the club and rotate your right arm into any position that you want during th e backswing.

Balance
We tested your ability to stand on your right leg only with your eyes closed.  This is testing a trait called proprioception or your “feel balance” on the right side of your body.  You could stand for over 25 seconds before having to open your eyes.  25 seconds is considered good balance for the elite golfer.

We tested your ability to stand on your left leg only with your eyes closed.  This is testing a trait called proprioception or your “feel balance” on the left side of your body.  You could only stand for 6-10 seconds before having to open your eyes.  25 seconds is considered good balance for the elite golfer.   This limited balance on your left side can limit your ability to post into your left side or cause you to avoid your left side during the downswing.

Posture
You have a good neutral pelvic posture at set up. This is good for proper muscle stabilization during the swing and will help transfer energy from your lower body to your upper body.

The MYTPI program is intended for golf performance improvement. The physical evaluations and exercise programs suggested here are developed based on the assumption that you are in reasonably good health and are not intended for injury rehabilitation. The MYTPI program is no substitute for individualized medical advise. You should consult your doctor before you begin this or any exercise program.

The physical evaluations described here require you to perform various movements to help you to understand where you might have relative strengths or weaknesses. If you feel pain, discomfort, out of breath or dizzy during any of these physical evaluations, you should consider that an “Incomplete” test and move on to the next evaluation. You should stop exercising if you feel pain, discomfort, out of breath or dizzy while performing any of the exercises described here.

Sidney Silver

 

Sidney Silver is a certified Titleist Performance Institute Golf Medical Provider and Golf Fitness Instructor.

 

Practicing for over 17 years as an elite Sports Injury Therapist, Sidney is also certified as a premier Active Release Techniques® provider, IRONMAN Triathlons® A.R.T. Network Provider for World Championship triathlons and an Emergency First Aid Responder.

Some of his clients include members of the P.G.A., World Ranked Amateur Golfers, U.S.A. Gold Medal Olympic athletes, U.S.P.S. Cycling Team, Men’s U.S.A. Tennis Team, Wimbledon Tennis Players, U.S. Army Special Forces Units, 6  National Championship Gaelic Football Teams, 3 National Championship Hurling Teams and National Championship Equestrians.

Sidney specializes in sports related soft tissue injuries, muscle impingements and nerve entrapments. Experienced in working with all levels of athletes he is an expert in raising your athletic abilities to make specific physical corrections that will enable, sustain and engage your body’s highest level of performance efficiency for all ages.

 To book an appointment and for more information please call him directly at (415) 932-6775

Terry Rowles

Terry Rowles PGA
Golf Performance Coach

San Francisco Golf Performance Center
456 Montgomery St,
San Francisco 94104

Cell 415-299-0644
Email : terry@sfgolfpc.com
Web :  www.sfgolfpc.com
Facebook Page : http://www.facebook.com/home.php?#!/pages/San-Francisco-Golf-Performance-Center/126222796368
Youtube Channel : http://www.youtube.com/user/terryrowles

 


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