Course Instructor (P17)
P.N.F. -Proprioceptive Neuromuscular Facilitation
Combines alternating contractions and relaxation of both agonist and antagonist; it is based upon inhibition of the anterior horn cell resulting in reduction of sensory activity which in turn, reduces muscle contractive tension, thus removing resistance to elongate P.N.F.
3 Types of P.N.F
- Contraction – relax
- Slow reversal – hold – relax
Hold – Relax
1. Passive stretch. (Ex. partner performs straight leg raise to stretch the hamstring)
2. 10 second isometric contraction. (against partners resistance)
3. 10 second passive static stretch. (partner stretches the hamstring)
4. Repeat 2-4 times.
Contraction – Relax
1. Passive stretch 4-6 sec.
2. Concentric contraction while partner pushes 4-6 sec.
3. Passive static stretch.
4. Repeat 2-4 times
Slow reversal – Hold – Relax
1. Passive stretch to slight discomfort.
2. Isometric contraction 10 sec. of agonist (push against partner).
3. Partner uses enough force to counter resistive force to subject.
4. Subject submaximallycontracts antagonist.
5. Partner passively stretches while subject contracts antagonist, then tells subject to relax.
6. Partner ends with 10 second passive static stretch.
7. Repeat steps 2-6 two or three times before bringing back to normal resting position
The Golf Exercise Regimen
Train three days per week such as on a Monday, Wednesday and Friday. This schedule will facilitate progression and allow for proper rest and recuperation. Choose exercises that will enhance the golf swing.
Each training session should last approximately60-90 minutes and entail:
A) 10 minutes of warm-up utilizing calisthenics and abdominal exercises (crunches and twists) and golf specific stretches.
B) 15-30 minutes of resistance weight training. Perform at least one exercise for each major muscle group (back, legs, abdomen and arms). Constantly vary the exercises, utilize a light load and perform a high number of repetitions for muscle tone. This will create lean, pliable muscles and flexible joints.
C) 15-30 minutes of cardiovascular training utilizing a bicycle or treadmill
D) 5 minute cool down.
Golf Specific Exercises
1. Medicine Ball Rotations.
2. Medicine Ball Wall Tosses.
3. Exercise ball push ups – for core strength, balance and coordination.
4. Cable pulling maneuvers.
5. Seated rows.
6. Tricep dips.
7. Shoulder press.
8. Pec deck chest exercises.
10. Leg press.
11. Leg extension / leg flexion.
12. Abdominal crunches.
13. Abdominal twists.
14. Shoulder range of motion with resistance.
15. Wrist curls.
Golf Swing Exercise
Perform three sets of 15-20 repetitions.
1. Impact bag drill with attention to proper postural alignment and preservation of cervical and lumbar lordotic curves.
2. Abdominal contractions – assume the address position with arms crossed on the chest. Contract the abdominal muscles to initiate hip rotation.
3. Medicine ball abdominal oblique training. Lie prone with legs over a medicine ball. Initiate abdominal oblique contractions which will cause hip rotation and movement of the legs and the medicine ball from side to side. Performance studies such as the one performed by Vera-Garcia indicate that the use of the medicine ball increased oblique abdominal activity fourfold vs. standard floor training.
4. Downswing exercises with resistance from a cable pulley, flex band or tubing. Assume the address position with hands gripping the resistance. Perform a downswing which will contract the abdominal muscles.
5. Backswing exercise with resistance from a cable pulley, flex band or tubing. Assume the address position and with your left hand gripping the resistance initiate a backswing. This exercise is intended to train hip rotation.
6. Medicine ball reach back drills with a partner. This maneuver will enhance hip rotation.
7. Medicine ball rotational exercise.
8. Hip abduction exercises.
9. Forward lunges with hip and trunk flexion. Can be performed with arms overhead or lateral lunges with an arm reach maneuver.