Functional Golf Performance

Movement Library

Movement Library Goals

•Take advantage of the key benefits of whole body vibration and apply purposeful movements designed to have greatest possible carry over to golf.

•Prepare the body to practice and play

•Condition the body to practice and play

•Allow the body to recover from practice, play and conditioning

•Challenge the body in multiple planes of motion

•Allow regressions/progressions based on the each individual client from beginner to elite

•Allow and educate individuals to work within self selected ranges that are pain free.

Training Components & Settings

G – Factor Frequency Amplitude Time

Soft Tissue Preparation

1-2 30 -35hz Low or High 30-60 secs

Functional Flexibility

1-2 30 -35hz Low 30-45 secs

Dynamic Mobility & Stability

1-2 30 -35hz Low 30-45 secs

Swing Rehearsal

1-2 30 -35hz Low 30-60 secs or

as required

Conditioning

•Golf Swing

•Golf Lifestyle

1 – 6 30 - 40 Low - High 30-60 secs

Recovery & Regeneration

3 – 6 30 – 50hz Low or High 60+ secs

Tissue Preparation

G – Factor Frequency Amplitude Time

Tissue Preparation

1 30 -35hz Low or High 30-60 secs

Soft Tissue Preparation

Calf Massage Lateral Hip

Soft Tissue Preparation

Lower Back with Movement Leg moving: •Forward & Backward •Side to Side •Internal & External Rotation

Upper Back with Movement •Forward & Backward •Side to Side •Right & Left Rotation

Functional Flexibility

G – Factor Frequency Amplitude Time

Functional Flexibility 1 30 -35hz Low 30-45 secs

Functional Flexibility

Kneeling Hip with Reaches

Hands Reach Forward & Overhead

Hands Reach Side to Side

Hands Reach Right & Left Rotation

Dynamic Mobility & Stability

G – Factor Frequency Amplitude Time

Dynamic Mobility &

Stability

1 30 -35hz Low 30-45 secs

Dynamic Mobility & Stability - Hips

Anterior to Posterior reach / drive

Right lateral to left lateral reach / drive

Right rotation to left rotation reach / drive

Dynamic Mobility & Stability – Foot & Ankle Anterior to posterior

reach / tap Right anterior lateral to left anterior lateral reach/tap

Right rotation to left rotation reach / tap

Dynamic Mobility & Stability Thoracic

(with hand driver) Hand anterior overhead to

posterior reach Hand left lateral to right lateral

overhead reach Hand left rotation to right

rotation (at shoulder) reach

3 Phase Swing Rehearsal

G – Factor Frequency Amplitude Time

Swing Rehearsal 1 30 -35hz Low 30-60 secs or

as required

1. Perform a swing on floor initially before Preparation as a ‘feel’ of how the body is moving

2. Perform Tissue Preparation & Extensibility (based on individual needs)

3. Perform Mobility & Stability

4. Perform 3 Phase Swing Rehearsal

5. Then swing club on the floor to ‘feel’ the change and hit some balls!