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STRENGTH AND CONDITIONING PROGRAM FOR A FEMALE PROFESSIONAL

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Anna Diāna Švanka

on 27 March 2018

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Transcript of STRENGTH AND CONDITIONING PROGRAM FOR A FEMALE PROFESSIONAL

Traced back to Roman Empire
The modern game of golf as we know it started in 15th century in Scotland
LPGA founded in 1950 in USA
Golf in Olympic games in 2016 for first time in 112 years
18 holes, PAR 72
Avg. golf course 6200-6600 yards
Avg. driving distance 218
yards carry, 255 yards
total
GOLF
The Athlete
Female professional golfer on LPGA tour
5'9'' (175 cm), 154 pounds (70 kg)
Played for more than 20 years, competitively for 18
4 years university golf, graduated 3 years ago
Right handed
Bioenergetic specificity
ATP-PC (Phosphagen system) for golf swings/shots
A golf swing lasts less than 2 seconds
Aerobic system for in between shots
At least 2-3 minutes of walking/waiting between swings
Speed specificity
*Backswing is 0.82 seconds long
*Downswing is 0.23 seconds long
*Follow through fills the rest
*On LPGA average club head speed is 94 mph
*The downswing is started by pelvis, then thorax follows, then the arm and then the club

STRENGTH AND CONDITIONING PROGRAM FOR A FEMALE PROFESSIONAL GOLFER
By Anna Diana Svanka
Factors dictating success?
Skill, practice and mental preparedness
Height, type 2 muscle fibers
Movement specific bioenergetics
Golf swing is lateral, rotational and also vertical
Joint angle and muscle specificity
Average angular velocity for professional golfers:
hip 498°/sec
shoulder 723°/sec
arm 1165°/sec
club head 2090°/sec
Contractile specificity
The power and force in the golf swing are created by eccentric movements of the muscles, like the elongation of the arms during a backswing, followed by a concentric movement, when the arms are coming down during the forward swing before contacting the ball
Testing battery
Tests are specific to the athlete.
1) Skinfold measurement to measure body fat
2) Flexibility measurement - sit and reach test
3) A standing long jump - explosive leg power
4) 1.5 mile run - aerobic capacity
Training periodization
Macrocycle - 1 year
Mesocycles - 4 in a year
Preparation in January, February, March; resistance t. 3-4 d/w
Warm-up tournament season April and May; resistance t. 2 d/w
Tournament season in June, July, August, September, October; resistance t. 2 d/w
Transition period in November, December; resistance t. 2-3 d/w
Each month is a microcycle
Anaerobic/aerobic training
The 3rd day of training
Using 12-14 lbs med-ball
10-15 exercises with running in between
The exercises include explosiveness and strength
Flexibility training
1) Thoracic spine stretch
2) Wrist extension stretch
3) Hamstring stretch
4) Hip adductor stretch
A few stretches that are
important for golfers
THANK YOU FOR YOUR ATTENTION!
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