Golf performance isn’t simply about hitting longer drives or improving swing technique. A golfer’s body movement, stability, strength, and control heavily influence consistency. We recently held a player meeting at TSG Academy, conducted by Sanjay Sajan- our Lead Strength & Conditioning Expert, to review Functional Movement Screening (FMS) and movement assessments, with examples. The session was all about how they use these assessments to identify limitations, reduce injury risk and create training plans that fit an athlete/golfers’ needs.
Why FMS Matters for Every Athlete
The Functional Movement Screening, or FMS, is a system for assessing the quality of basic human movement. Before designing a training plan, the experts use it to know an athlete’s movement ability.
FMS’s main goals are:
- Make injuries less likely
- Improving the quality of movement
- Better athletic performance
Sanjay mentioned that before assessing an athlete, the team needs to know important factors like:
- What sport does the athlete play
- Age and physical development of the player
- Position played in the previous games
- Level of experience in the sport
- Standards for competition
Each athlete is different. An attacker and a defender in football will not have the same physical needs. Similarly, golfers of different levels require different training standards.
That’s where profiling and benchmarking come in.
Profiling and Benchmarking: Measuring Athlete Progress
The session also saw discussion on what a strength and conditioning (S&C) expert does in the session. He is not just testing an athlete. He assesses the athlete, builds a profile, and benchmarks performance.
Benchmarking is the process of assessing an athlete’s standing against specific requirements. These standards rest on:
- Age category
- Sexuality
- Sports requirements
- Competition level
For example, a young weightlifter will be compared to standards appropriate to his age group and future goals. The same applies to golf. A junior golfer and a pro golfer will not have the same physical expectations. S&C experts can assess whether an athlete is ready to advance to higher performance levels by benchmarking.
Understanding Functional Movement Screening Tests
FMS is made up of some fundamental movement patterns that help to identify movement deficiencies and body imbalances. These tests focus on the athlete’s movement rather than just the final result. Let us check a few of them-
1.Deep Squats
The deep squat checks off multiple areas, including:
- Hip flexibility
- Ankle motion
- Control of the knee
- shoulder flexibility
- Coordination of the body
This movement is important for golfers because power generation differs in the planes of movement. Vertical, horizontal and rotational power are all important elements of a good golf swing. A good squat pattern shows that an athlete can safely incorporate strength work, such as squats, into their training programme.
2.Hurdle Step
The hurdle step test mainly assesses stability and mobility.
In sports, one part of the body moves while another part must provide stability. The hurdle step allows coaches to observe:
- Movement of the moving leg
- Supporting leg stability
- Balance & Control
Stability is an important factor for better performance because golf requires controlled movement and weight transfer.
3.Active Straight Leg Raise
The test is aimed at the posterior chain, focusing on:
- Hamstring stretch
- Legs’ mobility
- Movement management
Good lower-body mobility helps golfers get into better positions during the swing and stay in control of the movement.
4.Trunk Stability Push-Up
The trunk stability push-up tests core control and upper-body strength.
A strong core helps golfers maintain good posture, transfer power, and control body movement during the swing. The scoring is based on the athlete’s ability to perform the movement with alignment and control.
Movement Pattern Assessment for Golf Performance
FMS is more about injury risk and movement quality, whereas Movement Pattern Assessment is more about performance. This review considers:
- Power.
- Velocity
- Power Coordination
- control of motor function
This is important for golfers because the golf swing is a complex motion. Your body has to work together to create power and consistency. A golfer can be strong, but if they don’t have good movement patterns, performance can be compromised.
Evaluating movement allows a coach to identify areas for improvement and how to build better training sessions.
How Assessments Improve Golf Training
Assessments are not designed to judge an athlete. It is to make a better plan. A good assessment helps coaches determine:
- Which exercises to perform
- Areas needing improvement
- How much weight an athlete can carry
- How to safely move forward
This way, the athlete can progress one step at a time without increasing the risk of injury. Sanjay mentioned that progress isn’t just about lifting heavy and working harder. Instead, it is all about smarter training.
Building Better Golfers Through Science-Based Training
Just practising modern golf skills is not enough. Physical preparation has become a major part of athlete development.
TSG Academy assessments are designed to help players learn about their bodies and create better training habits. FMS and movement assessments are valuable in helping cyber S&C experts create personalised programmes.
A good golfer isn’t just someone who hits good shots. A good golfer is someone who can move well, stay healthy, and play consistently under pressure. So, work hard, train smarter and see the magic you will create on the course.
Happy Golfing!
