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FootPower for Golf
by: William Breland
Although the ankle is the most injured body part of an athlete,
very little is ever done to strengthen the stabilizing muscles that
prevent rolling in and out. Golfers are no exception in neglecting
ankle strengthening. They seldom sprain their ankle swinging the
golf club, but strength of ankle muscles is very significant to
maintaining positions that establish balance, and create a powerful
and efficient golf swing.
During the backswing, the moment a golfer allows body weight to
move outside the neutral position of the ankle that was established
at address a power leak is created. It then becomes a challenge
to transfer weight in the forward swing with any consistency.
Although this lateral displacement of weight often occurs as a
compensatory move due to hip inflexibility, it may be accentuated
(or even caused) by weakness of the ankle evertors (or muscles that
tilt your ankle up on the little toe side).
The ankle position of the forward foot (closest to your target)
is a major factor in successful delivery of power at impact. At
this “moment of truth” when tremendous force is created
from the feet upward your ankle should hold fast to its neutral
position. Strength of the ankle evertors becomes a major factor
at this point as the body mass is quickly rotating and moving toward
the target.
If your weight has moved outside the “power zone” and
your ankle has rolled to the outside, you have once again created
a power leak. The stronger and better trained your ankles are:
The more power you can deliver at impact
The better your ability to maintain proper spine angles
You can more effectively resist compensatory moves in the swing
Perform this as an exercise and hitting drill. You will gain strength,
improve footwork, establish better golf balance and increase swing
power as you move from the backswing, into your forward swing, to
impact and to the finish position.
The exercise---
Take your normal address position. Contract the outside muscles
of each lower leg in order to flare up the outside of each foot
slightly. Strive to maintain this “flared up” position
with each foot as you hit a golf ball with a shortened half swing.
As you move toward impact the back foot ( R foot of right handed
golfer ) will naturally move out of the starting position as the
heel leaves the ground to establish the normal follow through position.
Just beyond impact the forward foot (L foot of right handed golfer
) will flatten but do not allow your weight to transfer to the outside
of the foot. Your follow through is shortened to parallel to the
ground for this drill/exercise. Repeat with 10 to 20 swings or until
your leg muscles fatigue to the point of not being able to adequately
hold your feet in the proper flared positions.
Remember: During your swing keep proper spine angles, maintain
a good solid position of the back knee during your backswing, rotate
your center of gravity within the balance zone, and accelerate through
impact just as you would in a normal swing.
About The Author
To learn more about the GoLo GolFitness System and other original
training drills or to schedule your personal E-GoLo GolfBody Screen
go to www.gologolfitness.com
Article written by William H. Breland, PT, SCS, CGS. Mr. Breland
is the only Board Certified Sports Physical Therapist and touring
Golf Professional in the United States. He can be contacted at wbreland@brelandhealth.com
or 866-840-GOLO.
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