Neuromuscular training exists on multiple levels from general movement patterns to sport-specific skills like the golf swing. Any limitations in general movement impede the skill acquisition process. Training habits for neuromuscular development in golf must address your physical abilities as they relate to swing mechanics. If you struggle with basic movements, you can't expect movement flaws to correct themselves on the golf course when the shots matter.
Upper Body Backswing Disassociation
The upper body and lower body must work independently in the backswing. If the upper body and lower body turn unified, generating backswing coil will be difficult. According to swing coach Kristian Baker, even his Ryder Cup pupil Ross Fisher battles this problem. Develop upper body backswing independence by taking your golf posture without a club, crossing your arms over your chest, and rotating your torso into a backswing against a motionless lower body.
Lower Body Downswing Disassociation
The lower body initiates the transition from backswing into downswing. Without lower body independence, a player might start the downswing with upper body rotation, causing an over-the-top swing path. Teaching the lower body to rotate independently of the upper body without a club can accelerate the learning process for downswing mechanics. For practice, take your golf posture without a club, cross your hands across your chest, and rotate your hips without moving your upper body.
Wrist Release
All skilled golfers know how to release their wrists in the downswing. Tools like a Frisbee and baseball bat can help teach proper downswing wrist release. A backhanded Frisbee throw with the left hand mimics proper left wrist action in the downswing for a right-handed player. Swinging a bat right-handed teaches a right-handed golfer to release the right hand in the downswing.
Downswing Posture
Limited squatting range of motion leads to premature downswing leg extension, according to the Titleist Performance Institute. Test and train lower body flexion with Gray Cook's deep squat test. Cook is a physical therapist and author of "Athletic Body in Balance." Set your feet shoulder width apart, hold a club or rod overhead with hands shoulder width apart, and squat down. If your thighs can't reach parallel to the ground, the club or rod dips forward or your feet move, meaning a quality downswing will be difficult.
Rolling Patterns and Rotation
The golf swing is an advanced body roll. Babies learn rolling as rudimentary movement, but rolling skill atrophies in many adults. To relearn rolling patterns, lie facedown on the floor and roll sideways onto your back. Once you're on your back, roll to a facedown position. Rotation in the swing is smoother when the brain recalls how to roll.
References
- Today's Golfer: "Attack from the Inside with Ross Fisher"
- "Athletic Body in Balance"; Gray Cook; 2003
- North American Journal of Sports Physical Therapy: "Using Rolling to Develop Neuromuscular Control and Coordination of the Core and Extremities of Athletes"; Hoogenboom B, Voight ML, Gill L, Cook G; 2009
- Titleist Performance Institute: "How the Deep Squat Test is Associated with the Golf Swing"
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