“Mybodyforgolf”TM Sports Conditioning Program
Session Outline
Sessions 1-5
Body analysis – shape, strengths, weaknesses, injuries, cardio
Assessment of structural/postural deficiencies – imbalances
Introduction to conditioning program – base level program, “deconditioned athlete”
Sessions 6-10
Progressive conditioning – gradual development of resistance, cardio, HR development
Core body strength development – understanding fitball, muscle control, role of the core
Correction of structural deficiencies – focus areas
Learning of body control – “switch on/switch off”
Sessions 11-20
Progressive conditioning – increased resistance, cardio, understanding HR control
Postural awareness – body position recovery, stability
Advanced core body strength – application of core body strength when body is stressed
Course outline
1. Principal
Mybodyforgolf is the program developed by Martin Kelly to improve golf performance. Accreditation has been gained with Golf Australia and the PGA. The principle behind the course is to develop postural awareness through core body strength with the aim of improving the golf skill performance.
2. Application
The course is equally applicable to pros, amateurs and social golfers. The usual practice is that elite athletes have a contact session every day when not away playing and social golfers have a contact session each week with a program to complete during the week. Touring players have programs to complete when away. The tools used include gym equipment, fitballs, medicine balls, flexible bands, dumbbells, Spikey Balls, barbells as well as various cardio equipment.
3. Concepts
a. Body Strength/Weakness
Initially, time is spent analyzing body strengths and weaknesses with the intention of equalizing body dynamics. If necessary, analysis is performed by an associated Therapist and reports provided back to Martin.
b. Contact Base
The establishment of a solid base is paramount. Strength through the feet and legs is emphasized every time as well as the ability to hold the body posture in a position of strength when there is no good contact base
c. Body Stress
The body is introduced to various concepts of muscle control and strengthening to enable a flow of progressively overloading the body to cope with increased stress as it continues to perform the golf skill.
e. Stretching/Flexibility/Self Massage
Specific stretching including myofascial release techniques are incorporated so the body is continually kept in condition to perform. Elements of the Jacobsen muscle relaxation techniques are taught. Spikey Balls are utilized.
f. Body Forces
Most force control at the commencement of the program is isolated to forward and reverse whilst lateral and rotational forces are added later.
As the body becomes conditioned to the training regime, increasingly difficult exercises are introduced to continually stress the body’s postural maintenance coping abilities. Just as force with the body performance is highlighted, body flexibility and control are also included.
g. Mind Strength
Mental imagery and body creation of image are continually emphasised. Drills away from the exercise equipment are undertaken to challenge the body to recreate what it visualizes.
h. Golf Skill
At all times, the primary concern is the performance of the golf skill. Consequently, the body is not left in a condition of pain at the conclusion of a session. There are constant reminders through each session of how the body is applying the postural maintenance skills in a golf sense – eg, some exercises are performed in a golf address position. Constant reinforcement of quality skill performance is maintained through every session. A lot of time is spent having the athlete assume the correct golf stance. Athletes are reminded of the importance of mental and physical preparation. The body is taught how to assume various positions to feel muscle “engaged”. A high emphasis is placed on the “body neutral” position.
i. Golf Course
The body adapts to the training load in a relatively short period of time. Skills are introduced which are transferable to an outside environment so that training is not confined to the gym. Time is spent on the golf course analyzing postural maintenance while playing the game.
j. Nutrition
A great deal of assistance occurs with nutritional and hydration advice and assistance is provided on the golf course with maintenance of energy levels. When the athlete plays, and it is practical, he is accompanied as part of the program.
Instructor
Martin Kelly has an in-depth knowledge of the game of golf and what it takes to succeed. In addition, Martin is experienced in athlete conditioning and preparation with an emphasis on core body strength. Martin understands nutrition and preparation in terms of athlete performance as well as having extensive experience in periodisation training programs.
For athlete success to occur, Martin is strong in mental skills and how these apply to sports performance – especially golf. The program provides high levels of contact with the athlete – and regularly meetings with clients on the golf course are included.
Martin makes ongoing contact with golf resources, including other coaches, PGA, Golf Australia and is undergoing constant learning.
The primary aim is the athlete is expecting improvement and is results focused. The athlete career is paramount and Martin is part of the athlete’s team.
