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New Research on Physical Training and Golf--->, FF Insider#94
October 13, 2010
Please enjoy another issue packed with evidence-based information about sports performance training and news about current events at Finish First Sports Performance. If you find value in this e-newsletter, please forward this message to your teammates, coaches, or other parents of hard working athletes.
Finish First Sports Performance is the official training/performance coaching provider for the Youngstown Phantoms USHL Hockey Team, the Robert Morris Univeristy NCAA Division 1 Men's Ice Hockey Team, and the Miss Pennsylvania Scholarship Organization.
Inside this Issue:To bring you the very best information, this newsletter focuses on awareness of the training principles for young athletes, and how to use them to make sure your coach is on the right track. Enjoy!
1. 5 Ways Physical Training Can Improve Your Golf Game
2. 7 Types of Dynamic Vision Training
3. Women's Fitness Training Class having Success!
4. High Quality Chocolate Milk is Oh So Good!
5. Good Luck!
6. New Hours of Operation
7. New FREE Monthly Podcasts! (We need your help!)
8. RMU Ice Hockey Tickets
9. Help Spread the Word and Get Rewards!!! 10. Motivational Quotes
11. Thank You
5 Ways Physical Training can Improve your Golf Gameby Brandon Monin, MS, CSCS, Athletic Performance Coach, Finish First Sports Performance
For years it was believed by golfers at all levels that weight training and physically preparing for golf wasn’t effective. There are many misconceptions that are associated with weight training or physical preparation such as it will “bulk you up” or you make you less flexible and negatively impact your technique. Despite what many believe or what you have heard, there have been many research studies done in the last few years on elite level golfers that show that these misconceptions are all wrong.
Golf is a very physically demanding sport that requires consistent precision within the complexity of the swing, as well as the ability to generate explosive power through a wide range of motion. The golf swing uses the entire body to transfer power to the ball to propel the ball far and accurate. Many of the top players in the world such as Tiger Woods credit their commitment to physical preparation as one of the major reasons for their success. Golf is now a sport where physical training is an integral component to play at a high level consistently and without injury.
Specific Physical Training
There are several physical functions that need to be addressed in a training program. These include balance, posture, flexibility, core strength, peripheral strength, power, and cardiovascular function. Improving these physical functions can help improve several aspects of your golf game such as club head speed, drive distance, putting distance, stamina, and longevity.
5 Benefits of Specific Physical Training for Golf:
1. Increase Club Head Speed
Three main factors affect club head speed: Muscular force, the range of motion of the swing or flexibility, and the coordination of all the movements in a swing required to hit the ball. A proper training program will increase these factors therefore increasing the club head speed and allowing for more distance on your shots.
2. Increase Drive Distance
An increase in club head speed will ultimately increase your distance off the tee while keeping accuracy. Several studies have proven this showing an increase of as much as 9 meters in just six weeks of training.
3. Increase Putting Distance and Accuracy
With an increase of power, core stability, and balance putting distance and accuracy can be improved.
4. Increase Stamina (endurance, power endurance)
This is vital to a golfer’s performance over the entire 18 holes. The golf swing requires a very high power output that occurs 30-40 times during 18 holes of golf. An untrained golfer will fatigue decreasing one’s performance. For those who choose to walk the course improving endurance could lead to a significant decrease in handicap. Physical training can improve the golfer’s stamina (endurance) or more specifically power endurance which makes it possible to hit the last drive of the day, or the last chip of the day with the same amount of force and power, and accuracy (control) as the first one of the day.
5. Increase Longevity
A proper physical training (exercise) program will decrease the risk of injury in both junior and senior golfers, and consequently decrease the amount of time away from the sport. Injuries occur more often in senior golfers due to the natural decrease in the physical functions such as flexibility and mobility. A proper exercise program will delay these decreases in senior golfers and allow them to play well into their later decades.
As you can see a proper exercise program can improve your golf game and lower your handicap. So forget about the negative stories you’ve heard and remember the facts. Physical preparation for golfers is proven to be effective by not only solid scientific research but also thousands of golfers who chose not to believe the common misconceptions. So whether you’re young or old, a recreational or serious golfer, starting a proper exercise program could get you over the hump and lower your handicap. Besides the benefits on the course the health benefits from exercising are an added bonus.
Finish First Sports Performance will be offering a specific TPI (Titleist Performance Institute) Golf Fitness Evaluation and Training Program beginning in December/January by Brandon Monin, who is completing his TPI Golf Fitness Instructor Certification course. For more information, please call 866-468-2231 x818.
7 Types of Dynamic Vision that Affect Sports PerformanceBy Jeremy S. Hoy, MS, CSCS, PES, USAW, Performance Scientist
As a life-long student of the performance sciences, I have the pleasure of leisurely reading advanced textbooks and scientific publications from the fields of medicine (allopathic, naturopathic, and chiropractic), physical therapy, nutrition, biomechanics, physics, engineering, biochemistry, physical therapy, psychology, physiology, opthamology, pharmacology, education/coaching, human development, and sports performance. (Ok, I must admit, not all of those subjects have pleasurable textbooks!). Every once in a while I feel that I come across a training ‘gem’ and I decide to pull in as much information on this specific topic as I can get. One of these topics is sports vision. After reading several books, consulting with several experts, and trying several training exercises myself, I want to share with you some of the great things I have learned.
One of the misconceptions I had prior to this research was that some athletes were just born with the great ability to ‘see the field’ better, to know where all of his/her teammates were on the field, to anticipate where the ball was going to land, to block out distractions, to know where things were without being able to see them, and so on.
The truth is that these are all qualities of dynamic vision, and all of them can be trained for improvement.
Dynamic Vision is the ability to see things while you are in motion (moving the body and/or the eyes).
Dynamic vision is specific to sports since there is action and movement in all sports.
Static vision is simply what you are able to see while you are not moving (without moving the body or the eyes).
Most eye exams are done to determine one’s static vision, with an end result of some sort of quantified score (20/20, 20/10, 20/7, etc.). While static vision is important, it can easily be corrected with laser eye surgery or prescribed corrective optical solutions (contact lenses or glasses).
Static vision is correctable, but not trainable. Dynamic vision is trainable.
All research suggests that an athlete corrects his/her static vision to the best it can be to help with sports performance.
All research also suggests that an athlete should train specifically to improve his/her dynamic vision. While there is much to say and much to do about specific sports vision training, I’d like to start by giving you the 7 types of dynamic vision. These types were taken from the book “SportsVision: Training for Better Performance, by Thomas A. Wilson and Jeff Falkel, 2004, Human Kinetics, pages 26-30).
1. Focusing—the ability of the eyes to clearly focus on objects quickly, and at varying distances (ex. Focusing back and forth on objects near and far as quickly as possible, such as in focusing on the goalies and the defensemen in front of the net while deciding on the best shot).
2. Tracking—the ability of the eyes to quickly and accurately jump from point to point in space (such as a wide receiver tracking the release of the ball from the quarterback’s hand into his hands, and the wide receiver tracking the location of his defender).
3. Vergence—the ability to accurately cross and uncross the eyes, which allows the athlete to maintain a single vision from near to far and from far to near (such as seeing a ball as it comes near and as it goes away—if the eyes do not accurately cross or uncross, the athlete may see 2 balls as it comes near, making it difficult to judge its path).
4. Sequencing—the ability to organize visual information in a given order (such as organizing instructions, plays, and events during the game).
5. Eye-Hand Coordination—the ability to coordinate between the eyes and the hands (such as in basketball, volleyball, and baseball); as a side note, it is important for the athlete to have excellent eye-foot coordination as well in order to get into proper position to best utilize his/her eye-hand coordination—eye –foot coordination is also trainable.
6. Visualization—the ability to “see” an image or scene in the mind’s eye (such as visualizing the golf holes before teeing off, or visualizing the downhill ski course before taking off); there are 2 other visual perceptual skills that form the process of seeing something, remembering what was seen, seeing it in the mind’s eye, recognizing the significant part of what was seen, and then acting on it.
7. Directionality—the ability to quickly and accurately perceive left and right and to project left and right out into space (such as making left and right decisions quickly under the stress of the game); by improving directionality, and athlete will also improve his/her balance and field awareness.
Training for these 7 visual skills will help improve an athlete’s sport specific performance. Similar to traditional performance training, it is recommended that fundamental exercises for these skills be mastered before adding any type of resistance or loading. Progressive overload principles also apply (need to progressively load the exercises as the athlete improves).
The athletes that perform the best in their sport(s) have the highest levels of dynamic vision.
Women's Only Fitness Training Class w/Special GuestThe Women's Only Fitness Training Class has begun and is a huge success. Please contact us to find out what you're missing, and stop by for special guest appearances (train with) by the current Miss Pennsylvania!
(This class uses the same weight loss and fitness training system that we created and have been using for about 10 years now to prepare pageant girls for the Miss USA and Miss America pageant systems.)
Still Offering Fresh Chocolate Milk from Local DairyWe are pleased to share that our relationship with Turner Farms enables us to bring you high quality chocolate milk for your post-workout recovery needs. Grab a quick pint for only $1 and see what you've been missing.
(Not sure about how chocolate milk can help you with your goals, check out our last newsletter, Issue #91, for a great article about Chocolate Milk!)
Hockey Season: Best Wishes to Finish First AthletesThe performance staff at Finish First Sports Performance would like to take a moment to wish best of luck this season to all of those athletes who trained hard this summer in preparation for their best season ever.
Athlete representation this summer came from schools such as Boston College, Notre Dame, U of Vermont, Ohio State University, Colorado College, St. Lawrence, RPI, Minnesota-Duluth, Yale, UConn, and Robert Morris University, as well as the USHL, NAHL, EJHL, OHL, AHL, ECHL, and NHL. Additionally, many local AAA and other travel hockey players committed themselves to working hard to improve over the summer. Again, we wish all of you the very best this season.
(For all of you local athletes, don't forget to discuss your schedule with Coach Hoy to make sure you are optimizing your in-season workouts).
Hours of OperationDue to our team training schedule during the hockey season, beginning immediately, our hours of operation will be the following:
Monday - Thursday: 2pm - 8pm
Friday: 2pm - 7pm
Saturday: 9am - noon
These hours are subject to change due to team scheduling. For most current hours of operation, please call or visit the training center.
There are currently several teams using the facility during normal operating hours. We will be closed to open workout sessions during these workouts. If you would like to inquire about scheduling your team, please contact Jeremy at 866.468.2231 x818.
We Need Your Help (please)!We are currently working on putting together a monthly series of Podcasts that will be FREE to everyone who has a podcast or access to FREE podcasting subscriptions. We plan on offering training tips, athlete interviews, coach interviews, and other cool information.
We need your help in suggestions and ideas for topics for the podcasts. If you have training or nutrition questions you'd like to have answered, send them to us, and we can address them in our podcasts. Email us any suggestions you may have. Thank you!!!!
Get Your Tickets Now: RMU NCAA Ice HockeyGet your tickets now to the only NCAA Division 1 Ice Hockey team in the area, the Robert Morris Colonials. Show your support for the guys that were kind enough to share the weight room with you all summer long!
Tell Others About Finish First and Get Rewarded!Tell Your Friends, Get Rewards!
Get rewarded for referring your teammates!
Refer an athlete to Finish First Sports Performance and get a one-time $50 credit towards your membership when s/he purchases a membership (minimum of 8 sessions or a 1 month unlimited membership).
Additionally, your friend gets his/her performance evaluation at a cost of $50--nearly 50% off the normal rate of $99!
It’s simple, and the rewards are sweet! Just place your name on the back of any of the Finish First Sports Performance business cards and tell your teammate how you obtained all of that new strength, speed, and power that you are using in your sport. Give them one of the cards and tell them to call to speak to a Finish First Sports Performance Coach and to schedule an initial performance evaluation (at nearly half price!).
When we sign-up and athlete for a membership (minimum of 8 sessions or a 1 month unlimited membership), and the athlete was referred by you—it will be recorded in our membership system. You will be notified and then you get to choose your reward. You can choose from:
• $50 Gift Card from Dick’s Sporting Goods
• $50 Cash
• $50 Credit towards more training sessions or your next membership
We are looking for hard-working, focused, driven, and disciplined athletes to enjoy the benefits of our services. If you know anyone who fits this description, or if you’d like to see your team do better in its next competitive season, help spread the word and collect your reward!
Your membership must be paid in full with no outstanding balances to be eligible for the reward (must be a current member). Your membership credit must be applied to your next month’s dues.
Motivational Quotes"Success is a journey, not a destination."
-- Ben Sweetland
"A stumble may prevent a fall."
"There's no limit to what a man can achieve, if he doesn't care who gets the credit."
"As you climb the ladder of success, check occasionally to make sure it is leaning against the right wall."
Thank You for Your Support
Thanks again for subscribing to this free e-newsletter. I hope you enjoy reading it as much as I enjoy writing it. I look forward to your feedback as I continue to research to bring you the most current scientific training information available.
Should you have any specific article requests or questions, email me at email@example.com. Please visit www.finishfirstsports.com for detailed sports performance training information and programs offered exclusively by Finish First Sports Performance.
Yours In Training,
Coach Jeremy S. Hoy, CSCS, USAW, Jump Stretch, Inc. Certified,
For Finish First Insider backissues #1 - 29, click here
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