Balance is the ability to maintain
center of gravity when external forces are placed on it.
Stability is the ability of any system
to remain unchanged or aligned in the presence of change or outside forces.
In golf one
must have good balance to maintain posture while moving through the golf swing
and remain stable on uneven surfaces or even in windy situations. The golf swing is a complex movement pattern
combining mobility and stability. It
requires the ankles, hips and spine to be mobile while your feet, knees and
pelvis must be stable. You can create
stability by combining balance, strength, and muscle endurance.
As a
Certified Burdenko Method instructor, we learn the six essential qualities of
life and sport are balance, coordination, flexibility, endurance, speed and
strength. We must start at the bottom of
the pyramid and master balance, coordination and flexibility before moving on
to developing endurance, speed and strength.
While many people feel that balance and stability training is more
appropriate for a senior exercise program, it is very important to work on
balance to maintain postural alignment and control while developing power in
younger athletes.
Why is balance so important in golf?
Just like
Burdenko, balance is the first fundamental in golf. You must maintain posture throughout your
swing while at the same time generating speed/power and stretching/contracting
adjacent segments. You a need to be able
to load on the back leg before transitioning into the downswing. Better balance means better control of the
club which means better accuracy. Maintaining
balance and posture throughout the entire swing will also help with
consistency. Isn’t that what we all
strive for?
You must also
consider the surfaces you are playing on.
Golf courses are typically not flat!
You may be hitting on a hill, one foot in a bunker, or even strange foot
positions to avoid trees or other obstacles.
It’s important to stay on your feet and practicing your balance can
help.
How do you test balance?
We test
balance with TPI’s Single Leg Balance Test.
According to TPI, “It highlights any ankle mobility or proprioceptive
imbalance from left to right as well as overall stability in the core.”
Do not attempt
this test without a Certified TPI Professional.
The Single Leg Balance Test begins by standing with your arms by your
sides. Lift one leg to 90 degrees so
that your thigh is parallel to the ground.
When you’re stable and feel balanced, close your eyes. How long can you maintain balance? Any movement or repositioning of the leg/foot
would be considered a loss of balance.
The PGA Tour standard is at least 25 seconds on each foot with your eyes
closed.
What can I do to improve
my balance?
There
are a variety of exercises you can do to improve your balance. Balance starts to decline when we reach a
certain age so it’s important to keep working on your balance every day.
Here are 3 balance
exercises to try:
1. Half Roll Tandem Stance
-Begin by standing with both feet on a
half roll with one foot in front of the other.
-Maintain balance as long as you can
then repeat with the leg in front.
-You can also challenge yourself by
closing your eyes.
2. Half Roll Leg Swings
-Begin by standing with one foot on a
half roll.
-Swing your leg forwards and
backwards.
-Keep your back straight and add in
your arms swinging opposite arm/leg.
-You can also challenge yourself by
closing your eyes.
3. Single Leg Stance with Torso Turns
-Begin in golf posture.
-Cross your arms and lift one leg off
the ground.
-Practice maintaining balance and
lower body stability while rotating your torso side to side. Remember: slow and
controlled!
Blog
post by Jen Skiba.
