Develop Your Balance, Control & Stability
IN: Health and Fitness | by David Chettle | 31 May 2005
In past articles we have discussed the rationale for using Swiss Balls in our exercise programs for golf and I have taken you through many introductory exercises that you have implemented into your routine. I have had a few requests for a more advanced/challenging exercise for those of you who have found the earlier exercises too easy.
The Swiss ball supine bridge and alternate leg lift is a fantastic drill that develops balance, core control, and single leg stability - all in the one drill. I recommend that you incorporate this drill into your physical training if you exhibit any of the following technical problems due to physical "issues": Poor posture control through your swing, Inefficient weight transfer on either take-away or follow-through, You display a reverse pivot.
The reason that this exercise works well is because you simply cannot cheat. You must improve your gluteal (butt) strength and your core (tummy) strength concurrently to master it.
The start position requires you to have your head and shoulders resting on the ball, and your legs/feet out in front of you. Your hips will be aligned perfectly between your knees and shoulders with no arching or rounding of your lower back (remember - perfect posture). Your feet will be directly below your knees.
Your next move is to try and straighten your knee on one side. You will have to keep your glutes and core tight throughout. The goal is to be able to straighten your leg without having your hip drop, and hold your leg out for a count of three. Over time, work your way up to being able to complete two sets of eight lifts on each leg. As your skill develops, this drill will become easier, so if it is a challenge you want, try and do this exercise with your eyes closed.
Until next time - happy golfing and remember, a better body equals better golfing.
