GOLFFITNESS
by Matthew Cragg, Ottawa Athletic Club - High Performance Training
Producing Force For More Power
Welcome to the first instalment of the Kinetic Chain exercise series. In this
Ankle
issue we’ll be visiting factors that improve your power output for your lower
body, but first we’ll define “power” so we’re talking the same language. Power
Strength
– for our purposes – is the ability to produce force. The more able your body is
Standing
to produce force, the more powerful you’ll be.
Calf Raise
How do we improve power output?
It’s important to understand that the body’s ability to produce power is determined
by many things, some of which include:
- Space between your joints
- Tension of your muscles and other tissues
- Neural output
Other factors to consider, but we won’t be covering, include:
Flexibility
- Technique and,
Ankle Heel Push
- Mental disposition
& Standing Calf Stretch
From here we can get into specifics about what you can do to improve all of the
above factors.
1. Space between the bones of your joints
If the space between the bones is too narrow, it will cause compression,
decreased nerve conductivity through the space, and perhaps even irritation of
the nerve, and can easily lead to lack of muscle activity. All of this means low
power output. If joint space is a challenge for you – as it is for most people –
appropriate flexibility helps tremendously.
2. Tension of your muscles and other tissues
Imagine for a moment that your muscles have emotions. (Work with me here for
a moment) You know what it’s like when you’re emotionally maxed and you
just can’t handle one more thing to add to your plate of “to do’s”? Well, that’s
Knee and Hip
how muscles work with regards to tension. If they’re too tense, they can’t
Strength
handle much more and they’ll appear to be weak when the underlying issue is
Stationary
tension. Actual weakness CAN be a factor which is where strength training
Lunge
comes into play. The opposite end of the spectrum is tension that’s too low and
this also expresses itself as weakness that strength training can help with.
3. Neural output
This is similar to the joint spacing point but there can be neurological challenges
stemming from the brain all the way to your fingers and toes. If there are blockages
or similar impediments along the way you’ll have decreased power output.
Exercises Examples
Sets, repetitions and duration holds are highly individual so the
recommendations here are general.
Beginner Flexibility: 20-30 seconds or longer as you relax for each position
Beginner Strength: 1 set for 10-20 reps
Flexibility
Standing
Intermediate Flexibility: 30-60 seconds or longer Heel to Bum
Intermediate Strength: 2 sets for 10-15 reps
Advanced Flexibility: 2+ minutes as necessary to gain deeper response
Advanced Strength: 3 sets for 8-15 reps
90 FGM MAY 2009
flagstick.com
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