Physical Performance for Golf Athletes - KinetiX Zero Programme

With our Academy year well underway, now is a great time to further discuss some aspects of the physical training required in a successful golf performance program and give you a snapshot of some of our physical training program, Kinetix.

KinetiX - Jason Floyd Golf Academy

After coaching in a number of strength & conditioning roles in various sports, I’ve completed my PhD at the University of Queensland in the area of short-term physical performance preparation or “priming”.

I’ve joined Oli Williams who has done an amazing job running the physical fitness coaching at the academy for the last 3-4 years and Millie Coates who is our Intern joining from Durham University in the UK for the year. Together, we make up the Kinetix Team and provide the academy with the physical performance programmes. Kinetix incorporates a variety of training methods to meet the physical demands of the sport which includes but certainly isn’t limited to muscular strength, joint stability, mobility and cardiorespiratory endurance. All of these physical attributes contribute towards building a more fluid, powerful and consistent swing.

The Kinetix Zero programme is our foundational physical performance programme which aims to develop a strong athletic base for the golfing athlete. Whilst it is a foundation programme perfect for developing athletes, it includes a range of progressions and regressions to cover all levels of fitness. It is a programme tailored to the physical demands of golf (of which there are many) but these exercises will help almost any athlete. Some of the main aspects of the program are listed below:

Foot control
Mobility and stability of the ankle complex
Hip rotation range of motion
Trunk stability and rotational power
Upper limb stability and strength

There are many different exercises that we prescribe to our athletes and hundreds of others which can also be effective. However, here are a few different exercises which we prescribe to help tick a few of the boxes above which are important attributes for any golf athlete.

Ankle Mobility Split Squat

Suspended Ring Row

Thread the Needle

How?

Find a comfortable stance with both feet facing straight forward.

Lunge forward by putting your weight through the centre of your front foot and pushing your front knee as far as comfortable over your toes. Maintain an upright trunk.

Push back through the middle of your front foot to resume the starting position. Complete on both legs.

Hold the rings shoulder width apart, maintaining a strong posture to ensure your trunk remains stable.

Row by pulling the rings towards your body, finishing with hands by your side of your ribs.

Then, slowly control the rings back to the starting position.

Start in the quadruped position, maintaining a neutral spine (straight back).

Take one hand and thread it behind the opposite arm as far as comfortable to maximise thoracic rotation. Hold for a second and then take your hand back into the starting position. Continue to rotate until you can point your hand toward the sky. Complete on both sides and use a foam roller to assist controlled movement.

Why?

A great all round exercise. Incorporating ankle and foot mobility and stability – the foundation for any golf stroke! In addition to lower body strengthening for muscles around the knee and hip for effective force transfer and movement.

This exercise helps to promote efficient upper body posture and trunk stability and also contributes to improving trunk control in stance and swing.

Maximises trunk rotation range for a smooth swing and to maximise club head speed.

KinteiX Zero Programme - Jason Floyd Golf Academy - Peter Harrison - Strength & Conditioning Coach

KinteiX Zero Programme - Jason Floyd Golf Academy - Peter Harrison - Strength & Conditioning Coach
Remember, there’s no such thing as a perfect exercise (or a bad exercise). It’s all about the contextual factors around the athlete and the exercise. This includes your previous exercise experience, injury history, the style of the golf swing and of course the exercise methods used. Amongst these, technique, intensity, sets, repetitions and rest periods are some of the most important exercise considerations! If you have any questions at all about your physical performance programme, feel free to reach out to us on our instagram @jasonfloydgolfacademy.