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By: Charles W. Boatright Author of The ESPY Golf Swing Coach, Delta Technique Geared for Distance and Control
Basic Golf Fitness 101
When you think about basic fitness and its influence on your golf game, you will need to think outside just the tee box on the benefits of fitness. Like most sports played at a high level, preparing and performance are more mental than physical.
Here’s a classic case. Yoga has been found to be a great Cognitive Behavior Therapy to treat Post-Traumatic Stress Condition in our Military Service Personnel and our Veterans. Just basic exercise, like yoga and other activities, is a wonder therapy, from treating PTSC (Post Traumatic Stress Condition) to Alzheimer’s, to heart disease, to diabetes, to depression.
The reason that I focus on golf as a great sporting activity is that it is mainly a mental sport, more than a physical one. Like Bobby Jones, Sr. once stated- Golf is a game that is played on a five-inch course – the distance between your ears. The other benefit of using golf is that it’s a sport that can be played from the earliest age, from eight to ninety-eight and beyond. Not many golfers have to worry about someone tackling them on the first tee box.
Where golf is a benefit for patients dealing with just some of these medical issues I just listed above, there are a number of motor skills and equilibrium that it requires. One of the poses in Yoga that I perform is the Warrior 3 Pose, shown below. It helps patients develop equilibrium that establishes more pathways in the brain. It is like coming from another angle or pathway to rewire the brain.
At first you might need a door or a stationary bicycle handle bar to stabilize yourself until you get proficient at the Yoga Warrior 3 Pose.
The other benefits of using golf, especially for PTSC patients, is that while golf is for the most part an individual sport, it is a competitive sport played with others. The social benefits of golf help PTSC patients share common experiences and methods for dealing with PTSC. Isolation is definitely not the answer or best practice to handle PTSC.
Strength, Stamina, and Flexibility Prerequisite for Playing Golf
I do yoga in between my exercise elements as a way to relax the muscles and as a rest break for 20 to 30 seconds. I just do the basic Yoga like listed below:
- Half Moon Pose
- Chair Pose
- Warrior 1 Pose
- Warrior 2 Pose
- Warrior 3 Pose
- Mountain Pose
- Half Cobra Pose
- Low Boat Pose
I have included my YouTube Video called the CASPER (Cardio, Aerobics, Strength, Poses, Exercise Routine) Workout Program that I do, four or five times per week, below. Now for stamina training, I work out with an 80-pound punching bag for 2- 3 minute rounds during my exercise routine, shown in the YouTube Video below. Working out with the punching bag strengthens my forearms and wrists, which are key in developing my preset wrists action technique that I use in golf from tee-to-green.
This preset wrists action technique that I use from the tee to around the green is 80 percent of my total golf swing. Another benefit of playing golf is that I walk the golf course that provides me approximately 9 miles of walking and aerobic exercise during each round of golf. That’s like a marathon each week. And I’m 61 years old in the YouTube Video above.
Veterans dealing PTSC can use golf as a therapy, which also has a social benefit of getting these Veterans together to talk to each other, which is KEY. I have a program especially for Veterans, called Operation DOG TAG, that uses golf as an additional therapy treatment option for PTSC. I have attached this and three of my YouTube Golf Videos below. Please take advantage of golf as a great sport.
OPERATION DOG-TAG
Introduction- Forum for Coaching Golf and Life Skills Operation
Dog Tag
Operation
DOG-TAG-Sports Psychology for PTSD
Section
1- Operation DOG TAG | GOLF CBT Intervention for PTSD
Section
2- Operation DOG TAG | Objectives and Scope
Section
3- Operation DOG TAG| STRUCTURE GUIDELINES
The Bunt-Type Golf Shot: This has the same wrist action that the full golf swing mechanics has. But the golfer can use the Bunt-type Golf Shot where they practice their putting. NOTE: Just have a backstop in place!
The Rap-Type Golf Shot: For those 3 -Foot Pitch Shots: In this video like all my videos, they are first takes. In the second shot, I demonstrated how import the CHAMPS Wrist Action Technique is and how I recovered my refocus on the wrist action in the golf swing.
The T-N-T Putting Technique:
And for those Veterans or others who want to improve their health and fitness, you don’t need to have played golf before. If you’ve ever played baseball, then you have the basic techniques for playing golf. This process I use is called Apperception, where a person can use basic skills, like in baseball or tennis in golf. All the motor skills are there; you just need to refine them for golf.
To indicate how similar the golf swing and baseball swings are in the wrists action, look at a research project I did for my Kinesiology Course, where I compared the two swings in the time-lapse photo below. This photograph proves the two swings and wrist action are similar.
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