Movement, at its simplest, is the act of the body transitioning from one position to another through running, jumping, bending, rotating and swinging. But in sport, especially golf, movement is far more than just visible action. The body achieves efficient results through coordinated muscle and joint function, along with stability, mobility, and control.
In a recent player’s meet at TSG Academy, our sports & conditioning expert- Sampath Bharani discussed body movement and it’s importance in the world of golf. He shed light on how the body moves efficiently when its segments work together to support one another, how it develops compensations when it cannot move properly, resulting in decreased performance, unnecessary energy consumption, and a higher risk of injury. The movement patterns we use require understanding as much as our practice sessions. Let’s unpack a little more on the importance of movement in golf through this blog!
Movement Quality: Smooth vs Restricted Patterns
The forward bend test of the body shows multiple movement patterns during testing. Two players performing the same task may show completely different outcomes, one may turn out to be smooth and controlled, the other stiff and restricted. Every player is different and may exhibit different outcomes because they differ in their levels of physical effort and movement capabilities.
The body achieves fluid movement through its ability to properly move joints, and its muscular and control systems operate together. Restricted movement, on the other hand, highlights that there are missing links in the body like tight hips, limited hamstring flexibility, poor core stability, or inefficient sequencing. The body of a sportsperson experiences increased physical stress due to these limitations, leading to a decline in performance over time.
The Car Alignment Analogy
The human body functions similarly to a car. An airconditioned car with proper alignment drives smoothly, maintains speed, and is able to give back an extended travel period. On the contrary, if the car engine operates with some part misaligned, it will experience faster wear and tear and reduce performance.
The same principle applies to the human body. An athlete who possesses strength, skill, and experience will still experience movement problems due to poor alignment, which will limit his power, cause him to lose balance, and increase his risk of injury. The body generates power through proper alignment, leading to minimal energy waste.
Why Movement Matters in Sport, Especially Golf!
Effective movement results in:
- Improved power production
- Increased efficiency and speed
- Improved control and balance
- Decreased chance of harm
Whereas, insufficient mobility leads to:
- Leakage of energy
- limited swing mechanics
- Patterns of compensation
- Increased risk of overuse injuries
For example, hip tightness limits follow-through and swing speed by restricting rotation. Finishing position and shot consistency are impacted by poor balance. These problems stem from movement patterns rather than the swing.
Golf as a Game of Rotation and Sequencing
The nature of golf requires players to execute rotational movements throughout their game. The body must execute its movements from the ground up through its various body parts, which include feet, hips, core, torso, and arms, to achieve optimal performance. The body generates power through its different parts when the kinetic chain operates without interruption.
Any link in the chain becomes restricted when stiffness, poor mobility, or instability occur, leading to energy leaks. The leaks result in reduced clubhead speed, which decreases accuracy and increases stress on the lower back and shoulders. Properly implemented movement training methods maintain the sequence of movements without interruptions.
The Role of Functional Movement Screening (FMS)
Foundational movement patterns are evaluated at TSG using Functional Movement Screening (FMS). FMS has seven essential movements, such as:
- Squat
- Make a lunge
- Step-over designs
- Tests of hamstring flexibility
- Push-up (core strength)
- Stability of rotation
Every movement has a score between 0 and 3. A lower score provides valuable insights and does not indicate failure. It draws attention to areas of stiffness, imbalance, or poor control that could impede performance or raise the risk of injury.
Golfers with lower FMS scores are more likely to sustain injuries, according to numerous studies. This frequently manifests as shoulder pain, lower back pain, or persistent movement-related problems for golfers.
Movement Pattern Assessments (MDA)
Assessing movement patterns through multiple mobility tests, including box jumps, single-leg hops, deadlifts, planks, and push-ups, helps our coaches to evaluate the player’s capacity to move their body while carrying weights and running at high speeds, as well as their ability to maintain stability. For example:
- The single-leg hop test demonstrates how well people can balance while shifting their body weight.
- A box jump assesses coordination, landing mechanics, and power absorption
- The medicine ball throw test measures an athlete’s ability to transfer power through their upper body.
Coaches at TSG Academy use these assessments to discover both the players’ capabilities and their performance execution methods.
Why Power Training Comes After Movement Correction
TSG Academy conducts power exercises after completing its research process. Athletes need to demonstrate controlled movement patterns before they can proceed to explosive training. Our training programmes first work towards establishing mobility and stability, even before developing the basic movement skills required by a golfer. The structured skill development system at TSG Academy enables the players to develop strength and mobility in their body while minimizing their injury risk, similar to that of aligning a car’s suspension before pushing its limits.
The Bigger Picture: Training With Purpose
The assessment of movement creates a guide to follow. The training program begins with strength and coordination exercises when the assessment shows insufficient power transfer capability. The personalised approach at TSG Academy produces the following outcomes:
- It improves the consistency of the swing
- It increases the maximum distance
- It decreases physical discomfort
- It enables the athlete to maintain his performance over extended periods
At TSG Academy, movement functions as the fundamental element that supports the development of all abilities, including strength and performance skills.
Final Thought: Movement is the Invisible Advantage
The session ended on a lighter yet clear message that your swing needs practice, but your movement requires training as it is your most essential need. The body needs proper movement skills to execute your swing. Your understanding of movement patterns enables you to develop more effective training methods that improve performance and reduce injury risk.
At TSG, we take pride in sharing that every assessment, drill and exercise serves one goal: helping golfers move better so they can play better.
Happy golfing!
