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Dr.Golf Fitness
by Marbella Golf Pro Dr.Golf

Energy
Warming-up
Flexibility
Endurance
Strength
Back problems



INTRODUCTION
by Marbella Golf Pro Dr.Golf


Energy is the base for good golf performance. With the help of this article you will be able to increase your energy level substantially.

To mobilize energy you need first of all good breathing routines.

A simple golf-fitness-test will reflect your ability level on flexibility, endurance and strength.

With the exercise program, especially designed for golf, you will become fitter for golf and all day to day activities.

Your back problems can disappear once you follow the advise of this article.

By adhering to the nutrition suggestions your performance level will climb to unexpected heights.

With the suggested breathing and exercise routines you improve your golf performance to a level you always wished for.


"By being fitter than most of my colleagues I could win so many tournaments." Gary Player (Golf legend)


Most people might play golf because they are not interested in doing a sport which requires a high fitness level.
I agree that my fitness training is costing me also lots of overcoming. However after I have done a training session, most of the times I feel great and very often I feel like being newly born.

Just recently I was once again busy with too many things and therefore I have neglected my fitness program. The weakened muscles and more or less the whole body led to my trouble area "back problems" in the lower back. Before running to the doctor I continued with my training routines and did especially lots of stomach exercises. After a few days I was pain free and felt overall much fitter for the daily tasks.


Don't worry, you only need 30 minutes fitness time on a daily basis and you will see how much better you'll become. All daily tasks will be less tiring, your health might even improve and it will definitely help your golf game.

Playing 18 holes on the golf course, swinging the golf club at least 200 times with the practice swings, not even considering the required warm-up session before, you need to be a fit person for a successful game.

A too low endurance fitness level will lead to becoming tired very early and as a result of that good coordination for the golf movements will disappear.

Besides that we need for long solid golf shots a sound flexibility and decent amount of strength.

One of my golf idols is Gary Player, who is still holding the world record having won most golf tournaments as a professional golfer. This golf legend is convinced that his outstanding Golf-fitness level was a major factor for being able to win tournaments on all continents of this planet.



During my golf lessons I very often see pretty unfit people. All of them have the desire to hit a long golf ball, but very few are physical fit enough to do so.

Most often the dilemma starts with sufficient breathing ability. The vital oxygen for mobilizing energy is therefore lacking. It is like reducing oxygen at a fire place, the flames are dying, but by increasing the oxygen the fire will start burning like hell. The body reacts the same.

Especially for the long shots in golf we need fast movements. They are only possible if the body has warmed up. Even machines work better once warmed up sufficiently. For that reason even racing cars have a warm up round to be able to start with full power once the green light comes on. A good warm-up routine will also reduce the injury aspects like muscle tear or pulling a muscle during the first fast movements. It is like an elastic band. If it is cold (coming out of the fridge) it will tear much faster by pulling it than one being next to a heater.

Each turning movement will produce speed. Just watch children who are able to hit great distances mainly by being supple and therefore being able to turn so easily.

For becoming more supple the listed flexibility exercises will help. Strength is also a factor for being able to speed up the club to achieve long shots. With our golf equipment, travel luggage or the battery of our electro-trolley we are already able to improve the specific golf muscles substantially.


For each relevant physical dimension (energy, warming-up, flexibility and strength) six exercises have been selected for quick improvement. At the beginning one needs to get used to each movement but after a while the movements should be done directly one after the other to allow for a rhythmical flow.

To improve the endurance level the suggested running program will help but also riding on a home trainer bike, while watching TV, will improve the endurance level.

Should you have any physical problems you need to consult first your personal doctor, who than will be able to tell you whether you should do the suggested exercises.

Just plan from now on a fixed day time for your fitness program and do as much as you can fit in.

You will see how quickly you will improve your abilities and after a while your body will need the healthy physical exercises for your daily well being.

To become or stay healthy you need to invest time and only 30 minutes per day should be all worth it.

If you then also follow the nutrition advise you will shoot up rocket high getting healthy, feeling and playing well. To summarize again: A good enough fitness level means more endurance and therefore a higher concentration and coordination ability; more flexibility and better strength for longer shots; great flowing movements through improved breathing habits and even more energy via correct nutrition.

With the help of the Dr.Golf Fitness Tests you can find out your weaknesses. Start first improving the physical dimension with the least points. The adequate physical exercises will help you to improve really fast.

Go and put some music on which will help you finding the right mood for physical action.



ENERGYby Marbella Golf Pro Dr.Golf


"The performance level depends on a high degree of energy supply"

Before we start with our exercise program we need to mobilize energy. With intensive  breathing the oxygen will increase the body metabolism which means getting ready for action.

The following six breathing exercises will help you to increase the energy level to a very high extend. A higher level of energy is the basis for better performance in most areas of life. Once you feel getting tired just do the breathing exercises and you will experience how the senses of your body become alive again.

These exercises will also stimulate the inner intuition, improve the ability to think and remember faster, reduce the recover time after a tough and tiring job and strengthens the self healing power of the body.

With these exercises you will be able to loosen up muscle tension. Life energy will start flowing through the whole body.
The additional activation of all body systems will lead to more body balance and harmony.

Turn towards the west before starting the exercises. Research has shown with this direction the strongest intake of energy.
Once you are in the described body position, inhale deeply through the nose and exhale slowly through the mouth. Repeat this deep breathing at the beginning 10 x being in each body position.

Attention: By changing the body position make sure that the change is flowing with ease and harmony.

At a later stage the breathing repetitions can be extended up to 30 times.
A mirror will help to find the described body positions. After you have got used to the different positions it is even better to close your eyes while doing the breathing. With closed eyes you can now put your mind towards the deep muscle relaxation.


Position 1
Aim: stimulation of head and nerve system. Body position
Hip wide stance and feet are more or less parallel. Knees are slightly bent, the upper body bents forward and hands and head are hanging in a relaxed manner towards the ground.
(start with 10 repetitions, breathing in and out) by Marbella Golf Pro Dr.Golf



Position 2
Aim: increasing of mental and physical strength. Relaxation of tight body muscles.
Body position
Lift the upper body from position 1 slowly upwards and stretch it with extended arms towards the sky. The hands are pointing towards each other. (start with 10 repetitions, breathing in and out). by Marbella Golf Pro Dr.Golf

Position 3
Aim: getting in tough with higher energy and activation of sensitivity.
Body position
From position 2 lower the straight arms into a Y body position and let the palms of your hands point towards the sky.
(start with 10 repetitions, breathing in and out). by Marbella Golf Pro Dr.Golf

Position 4
Aim: open all channels for energy flow
Body position
From position 3 lower both straight arms up to shoulder height. The finger tips of thumps and middle fingers are touching each other.
The remaining fingers are pointing straight forward. (start with 10 repetitions, breathing in and out). by Marbella Golf Pro Dr.Golf

Position 5
Aim: deep relaxation of all muscles
Body position
From position 4 lower both straight arms up to an arm body angle of 45°.The hands should point to the ground.
(start with 10 repetitions, breathing in and out). by Marbella Golf Pro Dr.Golf

Position 6
Aim: relaxation of shoulder and neck muscles. Energy will flow between the hands and through the whole body.
Body position From position 5 lift the arms and bent the elbows until your hands are in front of your face. The hands are facing each other and the  distance between them is just over a foot.
(start with 10 repetitions, breathing in and out). by Marbella Golf Pro Dr.Golf



Dr.Golf Fitness-Test
by Marbella Golf Fitness Pro Dr.Golf


"A good fitness test will reflect your strength and weakness.



WARMING-UP
by Marbella Golf Fitness Pro Dr.Golf


"A warm machine or body works better than a cold one"

Without a warming up round before the big race most engines of these high powered cars would already blow up right at the beginning.
The human body works pretty much the same. The physiological process within the body works best once the body is running on a higher temperature. Could you imagine an athlete not warming up before a race? How do you feel if it is freezing outside and you are asked for fast movements? The fear for pulling a muscle in moving fast will prohibit the try. But why do I still see too many golfer not warming up before the first tee shot? Quite often these players start with a weak performance and only get back to their normal ability after playing a few holes. But one does not need to hit bad shots first, just follow the suggested warming-up routine. It will take you only a few minutes before the engine gets ready for your best.
The unfortunate muscle tears will be history for the golfer with only a few of these exercises. Better coordination will be one of the most important side effects.
The short information just before the warming-up routine will summarize the most relevant parameters to consider.

Once you know and feel each exercise, we suggest to do them like a flowing combination one after the other.

All movements need to be accompanied by good breathing. Exhaling while stretching the muscles and inhaling while returning to the starting position.
Take the two heaviest golf clubs, your two wedges, and start with the program.


WARM - UP ROUTINE WITH A GOLF CLUB
by Marbella Golf Fitness Pro Dr.Golf


Why ?
* to increase the body temperature which enhances coordination
* to increase the heart rate and blood circulation which enhances concentration
* to prevent strain and muscle tears

When ?
* before a fitness session
* before hitting some shots on the driving range
* before playing on the golf course

How ?
* controlled
* slow
* rhythmic

Training Variables
* repetitions of exercise    :3 - 10 times
* duration:    5 - 10 minutes



EXERCIESE
by Marbella Golf Fitness Pro Dr.Golf

1.
Tilt sideways   lateral arms and back  3 x

2.
Headrolls   neck muscles   3 x

3.
Club on shoulder   lower back   5 x

4.
Back stretch    lower body muscles   5 x

5.
Lower body twist    shoulder muscles   10 x

6.
Swing two clubs   all golf muscles    20 x


1. Tilt sideways
Starting position: hold the clubs with both hands above the head, arms straight, feet hip width apart.
Movement: tilt to the right (exhale). On the return (inhale) and tilt to the left for a sideways stretch.
Feedback: feel the stretch in the lateral torso muscles.
by Marbella Golf Fitness Pro Dr.Golf


2. Headrolls
Starting position: both clubs are placed on the shoulders.
Movement: turn chin to the right (exhale) and hold. Inhale on the return and (exhale) again during the turn to the left and hold.
Feedback: feel the stretch of the opposite neck muscles. by Marbella Golf Fitness Pro Dr.Golf


3. Club on shoulder
Starting position: hold the clubs behind the neck across the shoulders using both hands, with knees slightly bent and feet hip-width apart. Movement: turn the upper body to the right (exhale). Inhale on the return and turn to the left (exhale), by keeping your feet firmly on the ground.
Feedback: feel the stretch in the lower back. by Marbella Golf Fitness Pro Dr.Golf


4. Back stretch
Starting position: bent your knees and your elbows and place the clubs on your thighs. Movement: rotate right bent elbow forward and (exhale), by keeping your head still. Inhale on the return and do the same with the left elbow (exhale).
Feedback: feel the stretch of your back muscles. by Marbella Golf Fitness Pro Dr.Golf


5. Lower body twist
Starting position: stand hip wide with slightly bent knees. Lean on the clubs which are next to your hips. Movement: jump with feet together towards the right and than towards the left (breath consciously while twisting). by Marbella Golf Fitness Pro Dr.Golf


6. Swing two clubs
Starting position: take your normal address position but grip two clubs at the same time. Movement: start very slowly imitating your normal swing pattern (inhale during the backswing and exhale during the follow through). After 10 repetitions increase the speed of the swing for a further 10 swings.
Feedback: Feel the stretch of your golf muscles. by Marbella Golf Fitness Pro Dr.Golf



FLEXIBILITY

by Marbella Golf Trainer Pro Dr.Golf



"The more the string of the bow is pulled back the faster the arrow will fly to its target. "


Our muscles react very much like an elastic band. By pulling the band and then releasing it speed and power will be the result.
This effect we find also when moving our body muscles. The more we turn and stretch, the more speed can be achieved.
Thin people or children are mostly supple and surprise by being able to hit long golf shots, although they do not show strong muscles. Good body flexibility is therefore helping for long golf shots.

But please warm-up first before starting to stretch. A warm elastic band can be pulled long before it cracks. A cold one from the fridge will break by pulling it only a short distance. Our body muscles react in the same manner. If you want to avoid pulled muscles or even worse torn muscles you better start warming-up before doing fast movements.


The following exercises should be done slowly with good breathing. Exhale during the stretch through your mouth and inhale through the nose on the return to the starting position. At the beginning you could check your body movements in a big mirror.
Once you are familiar with each exercise close your eyes for sensing even more the inner stretch.


Stretch only to a point where you feel a slight pull of the muscles. Don't stretch beyond that point.


After a few stretches of the same muscles the stretch will slightly increase anyhow.
Please be patient, it will take some time to get the neglected body back into shape. The last two exercises will also get the blood flowing faster. Please be careful: " start first slowly and increase the speed gradually".

The following short information will summarize the most relevant parameters to consider.


FLEXIBILITY ROUTINE
by Marbella Golf Trainer Pro Dr.Golf


Why ?
* to achieve a wider swing arc which would lead to more club head speed
* to achieve a well structured golf swing
* to counterbalance the one sided golf movement
* to relax the body with good breathing
* to feel revitalized after the flexibility routine (build up of energy)
 
When ?
* after getting out of bed in the morning
* before warming up on the driving range or playing a round of golf
* after a game of golf or heavy practice session

How ?
* controlled, slow, rhythmic
* maintain correct back alignment
* always keep one leg bent
* exhale when moving into a stretch and inhale when returning to starting position
* relax in the final stretch position

Training Variables
* frequency of workouts:    at least once a day
* duration of stretch:    5 to 10 seconds
* repetitions of exercise:    3 to 5
* duration of session:    10 to 20 minutes
* rest between stretches    :    flowing routine (movement after movement)


EXERCIESE
by Marbella Golf Trainer Pro Dr.Golf


1.
Elongation stretch    long body muscles   2 x

2.
Knee-bent rotation   rotation of lower back muscles   2 x

3.
Double knee tuck    back muscles   5 x

4.
Seated groin stretch    groin muscles   3 x

5.
Crossed leg turn    lower back muscles   3 x

6.
Cat and dog    back muscles   3 x



1. Elongation stretch
Starting position: Lie on your back. Movement: Extend your arms and legs in the opposite direction (exhale). Inhale during the release of the stretch.
Feedback: feel all major muscle groups stretching. by Marbella Golf Trainer Pro Dr.Golf


2. Knee-bent rotation
Starting position: lie on your back, arms extended sideways shoulder high. Bend your knees 90 degrees.  Movement: by keeping the shoulders on the ground move both knees together to one side and exhale. Inhale on the return and exhale while moving both knees to the other side.
Feedback: feel the stretch in the lower back. by Marbella Golf Trainer Pro Dr.Golf


3. Double knee tuck
Starting position: pull both knees towards your chest and exhale. Movement: move back and forward to massage your spine while breathing in and out.
Feedback: feel the stretch in your hamstring, gluteus max. and back muscles. by Marbella Golf Trainer Pro Dr.Golf


4. Seated groin
Starting position: sit upright and have your feet facing each other. Movement: Move your knees slowly towards the floor while exhaling. After holding, inhale on the return move.
Feedback: feel the stretch in your groin. by Marbella Golf Trainer Pro Dr.Golf
                        

5. Crossed legs
Starting position: by sitting, cross the bent left leg over right straight one. The left arm is placed behind your back. Put your right elbow against the outside of your left knee. Movement: turn your head and trunk towards the left hand and exhale. Inhale on the return and do the movement also to the reverse side.
Feedback : Feel the stretch in your lower back. by Marbella Golf Trainer Pro Dr.Golf

6. Cat and dog
Starting position: start from a table position. Movement: lower your chin towards your chest, round your back like a cat and exhale while doing so. Move your head towards your back, feel a hollow spine like an angry dog and inhale while doing so.
Feedback: Feel your back muscles stretching. by Marbella Golf Trainer Pro Dr.Golf



ENDURANCE
by Marbella Golf Coach Dr.Golf


"The level of endurance depends very much on energy supply."

After walking five to six hours you know what you have done. Who would like to play precise golf shorts with good coordination besides the long walk needs a very good endurance level.  If the endurance level decreases substantially you become tired and weak coordination and reduced concentration will be the result. In this state the mental process also starts working on a lower level and the quality of movements will also disappear, which means that the chance of good tactical decisions and well executed golf shorts will become less and less.

Because we are walking on the golf course we therefore should improve our endurance level by walking or jogging. A work out on of these bike home trainers will also help to get started. The proposed endurance program is for people with a very low endurance level but please feel free to join the program according to your personal level.
Run on soft ground with good running shoes. Make sure that your close is loose around your body.


ENDURANCE ROUTINE
by Marbella Golf Coach Dr.Golf



Why ?
* to increase stamina for walking long distances on the golf course
* to prolong the concentration span with a higher stamina level
* fine co-ordination will decrease if the body is getting tired, which leads to bad golf shots

When ?
* after waking up in the morning
* during a lunch break
* after work
* after a round of golf

How ?
* wear suitable running apparel
* do regular heart-rate monitoring
* vary your running courses or environments.
* follow a well-balanced nutritional program

Training Variables
* frequency of workouts    :    3 - 6 x per week
* working intensity :    60 - 75 % of the maximum

Mode of Activities
* walking
* jogging or running
* swimming
* cycling

Interval Training
* consists of intervals of loading and unloading
* no passive rest occurs between intervals
* intensity is maintained at sub - maximum levels



INTERVAL TRAINING PROGRAMME by Marbella Golf Coach Dr.Golf
(train at least 3 x a week)


WEEK 1
by Marbella Golf Coach Dr.Golf

Stretch and Limber 5 min.
Then walk 10 min. Try not to stop.
Then walk slowly 3 min.
20 min.

Continue with at least three exercise sessions during each week of the programme

WEEK 2
by Marbella Golf Coach Dr.Golf

Stretch and Limber 5 min.
Walk 5 min.
Jog 1 min.
Walk 5 min.
Jog 1 min.
Walk slowly 3 min. Stretch 2 min.
22 min.

WEEK 3
by Marbella Golf Coach Dr.Golf

Stretch and Limber 5 min.
Walk 5 min.
Jog 2 min.
Walk 5 min.
Jog 2 min.
Walk slowly 3 min. Stretch 2 min.
24 min.

WEEK 4
by Marbella Golf Coach Dr.Golf

Stretch and Limber 5 min.
Walk 5 min.
Jog 3 min.
Walk 5 min.
Jog 3 min.
Walk slowly 3 min. Stretch 2 min.
26 min.

WEEK 5
by Marbella Golf Coach Dr.Golf

Stretch and Limber 5 min.
Walk 4 min.
Jog 5 min.
Walk 4 min.
Jog 5 min.
Walk slowly 3 min. Stretch 2 min.
28 min.

WEEK 6
by Marbella Golf Coach Dr.Golf

Stretch and Limber 5 min.
Walk 4 min.
Jog 6 min.
Walk 4 min.
Jog 6 min.
Walk slowly 3 min. Stretch 2 min.
30 min.

WEEK 7
by Marbella Golf Coach Dr.Golf

Stretch and Limber 5 min.
Walk 4 min.
Jog 7 min.
Walk 4 min.
Jog 7 min.
Walk slowly 3 min. Stretch 2 min.
32 min.

WEEK 8
by Marbella Golf Coach Dr.Golf

Stretch and Limber 5 min.
Walk 4 min.
Jog 8 min.
Walk 4 min.
Jog 8 min.
Walk slowly 3 min. Stretch 2 min.
34 min.

WEEK 9
by Marbella Golf Coach Dr.Golf

Stretch and Limber 5 min.
Walk 4 min.
Jog 11 min.
Walk slowly 3 min.
Stretch 2 min.
25 min.

WEEK 10
by Marbella Golf Coach Dr.Golf

Stretch and Limber 5 min.
Walk 4 min.
Jog 13 min.
Walk slowly 3 min.
Stretch 2 min.
27 min.



Strength
by Marbella Golf Fitness Coach Dr.Golf


"Pure strength is good, but fast moving power is better"

Solid strength combined with good flexibility will help to hit the ball far, but in golf the fast lean muscles are the ones which can speed up the movement. To improve the speed and strength of the golf muscles we need to do all actions fast, even against a resistance like moving weights.

The weight of the objects we would like to move should be just heavy enough to enable us up to 15 fast repetitions.

Your golf equipment, a bucket with sand and stones or even a flowerpot for the ladies could function already as enough resistance to achieve a higher muscle tone for longer shots.

Before you start with the six exercises of the advised golf strength routine it is most important to warm-up and stretch the body.

After the exercises the body once again needs to cool-down with the stretching routine.
Other calming down actions could be to go for a hot shower or bath. A turkish bath or sauna will also increase the metabolism for purifying the extra working muscles again.

If you really want to feel like being in heaven you go for an intensive body massage at least once a week.
Should you have any body problems we strongly suggest to consult first your doctor before starting with the strength routine.


STRENGTH ROUTINE by Marbella Golf Fitness Coach Dr.Golf
(with Golf Equipment)

Why ?
* to increase muscle tone for longer golf shots
* to strengthen the relevant golf muscles
* to increase general muscle mass

When ?
* after the game but never before
* late afternoon or evening

How ?
* warm-up first before doing the strength routine
* apply a controlled speed while moving the equipment
* exhale during exertion phase and inhale on the return phase
* work through a full range of motion
* apply a progressive overload (more weight with clubs or golf balls)

Training Variables
* training load    :    60-80% of maximum
* sequence of exercises:    largest to smallest muscle groups
* duration of workout    : 10 - 30 minutes
* repetitions (reps)    :    10 - 15
* sets            :    2 - 4
* rest between sets    :    30 seconds
* rest between workouts:    24 hours


EXERCISES
by Marbella Golf Fitness Coach Dr.Golf

1.
Squats   quadriceps, buttocks, hamstring   15x
by Marbella Golf Fitness Coach Dr.Golf
2.
Upright row   deltoids, trapezius  10x
by Marbella Golf Fitness Coach Dr.Golf
3.
Biceps curls   biceps   15x
by Marbella Golf Fitness Coach Dr.Golf


4.
Triceps extensions   triceps   15x
by Marbella Golf Fitness Coach Dr.Golf


5.
Arm stretch   back muscles, deltoids  10x
by Marbella Golf Fitness Coach Dr.Golf

6.
Upper body twist   oblique abdominals  10x
by Marbella Golf Fitness Coach Dr.Golf




1. Squats
Starting position: stand straight with knees slightly bent, hold a ball bag with both hands and place it on your upper back. Movement: bend your knees up to 90 degrees but keep your back straight (exhale.) Always look forward (never down). Inhale on the way up. Repeat up to 15 x.
Feedback: feel tension in your legs and buttocks. by Marbella Golf Fitness Coach Dr.Golf


2. Upright row
Starting position: stand straight with knees slightly bent. Hold a ball bag in both hands. Movement: pull the ball bag up to your chin while you exhale. Inhale on the way down. Repeat up to 10 x.
Feedback: feel tension in shoulders and trapezius. by Marbella Golf Fitness Coach Dr.Golf

                                                                
3. Biceps curls
Starting position: hold the ball bag in the left hand and put your body weight mostly on your left leg which is slightly bent. Movement: move only the left arm up and exhale. On the way down inhale. Repeat up to 15 x and then do the same with the other side.
Feedback: feel the tension in your biceps. by Marbella Golf Fitness Coach Dr.Golf


4. Triceps extensions
Starting position: hold the ball bag on your back, stand with a straight back and slight bent knees. Movement: move the ball bag up while looking forward and exhale. On the way down inhale. Repeat up to 15 x.
Feedback: feel the tension in your shoulders and triceps.
by Marbella Golf Fitness Coach Dr.Golf


5. Arm stretch
Starting position: stand upright with knees slightly bent: Movement: while looking forward move the ball bag straight forward and exhale. Inhale on the return move. Repeat up to 10 x. Feedback: feel the tension in the back and shoulder muscles. by Marbella Golf Fitness Coach Dr.Golf
                                                                     




6. Upper body twist
Starting position: stand straight, knees slightly bent and hold a ball bag with bent elbows in front of your body. Movement: twist the ball bag to the on side and exhale. Inhale the return move and then move to the other side. Keep the lower body as still as possible. Repeat up to 10 x each side.
Feedback: feel the tension in your lower part of trunk. by Marbella Golf Fitness Coach Dr.Golf
                                                         



Back problems
by Marbella Golf Dr.Golf


"Correct movements combined with good breathing are the recipes against back problems.."

Most golf complaints (McCarrol, 1985; Wolf, 1989; GOLFmagazin, 1997) have been registered for the lower back.

I also suffer sometimes from back pain. Without my daily training program of the following exercises I doubt still being able to play this wonderful game.

Cause of getting especially the lower back pain are mostly too weak stomach muscles. If they become flabby the lower spine starts moving forward towards the belly button and the typical round back is occurring.
Therefore the ideal static system of our bone structure will become out off balance. As a result of it vertebrae will get slowly misplaced, the cartilages between the vertebrae will become destroyed slowly and with it the nerve problems go along. As a result of this process we start feeling the pain. By strengthening the stomach-, buttocks- and hamstring muscles  one has a good change to move the spine back to its correct position and with it the pain will disappear.
When doing the following suggested exercises, make sure that you exhale while tensing up the stomach muscles and on the return move inhale.

Try to repeat as many repetitions as possible.

Should you already have back problems I suggest to contact your doctor for confirmation to do the following exercises.

Stomach exercise  1
(reaching to the sky, for the straight stomach muscles)
Starting position: Lie on your back with knees bent. Palms and arms are pointing to the sky. Movement: Reach with your palms towards the sky and lift your upper body and head upwards at the same time. Exhale during the lift and inhale on the way down. by Marbella Golf Dr.Golf

Stomach exercise 2
(Crunches for the straight stomach muscles)
Starting Position: Lie on your back and bent your knees up to 90°. Movement: Both arms should move simultaneously forward like you want to reach for your feet. Exhale during the lift of your upper body and inhale on the way down. by Marbella Golf Dr.Golf

Stomach exercise 3
(riding a bike for the oblique stomach muscles)
Starting position: Lie on your back and touch the back of your head with your hands. Lift the right straight leg and bent the left one. Movement: right elbow moves towards the left knee (exhale). Inhale on the return move. Change sides for the next movement. by Marbella Golf Dr.Golf


Pelvis lift 4
(strengthening of buttocks and hamstring)
Starting position: Lie on your back, arms next to your body with palms facing the ground. Legs slightly bent with feet on the ground. Movement: lift your pelvis until your upper body and thighs are more or less one line. Tens up with your buttocks and exhale. Hold this position for 20 seconds . Inhale on the way down. Repeat up to 10 times. by Marbella Golf Dr.Golf

Buttocks exercise 5
(strengthening of buttocks exercise)
Starting position: Lie on your stomach, with a towel placed under your hips. Your head should rest on your hands. Bent knees until your feet are pointing towards the sky.
Movement: lift your knees off the ground while moving your feet towards the sky. Tens up your puttocks and exhale. Hold this position up to 20 seconds. Inhale on the way down. Repeat up to 10 times. by Marbella Golf Dr.Golf

Lower back exercise 6
(strengthening of lower back muscles)
Starting position: Lie on your stomach, with a towel placed under your hips. Your head should rest on your hands. Your legs are nearly straight. Movement: lift both straight legs together and hold the maximum lift for more or less 20 seconds and exhale. Inhale on the way down. Repeat up to 10 times. by Marbella Golf Dr.Golf


 

NUTRITION FOR A GOLFER
by Marbella Golf Nutrition Advisor


Considering that our body is a very complicated chemical laboratory, we are aware of the chemical reactions which get our body moving. Without wanting to go deeply into biology and chemistry we would like to establish that good nutrition will help you to perform better. The more performance you expect form yourself, the more you have to consider what food you need to put into your body. Just imagine that a racing car also gets different patrol and oil for outstanding performance than what you put into your car at a petrol station.

What basic nutrition does our body need ?

Protein: is the basic substance the body needs for building and rebuilding all body cells  which means also muscles.
Food high of protein : fish, poultry, meat, milk products, beans (meat is the most difficult to digest and should be avoided as much as possible).

Fats: although our body needs a minimum fat of animal and vegetable origin, we should think twice of bothering our body with too much of it (fried and fatty food, cheese, sweets, cakes).

Carbohydrates: should be the main energy provider for high performance. This kind of nutrition does not drain our energy too much while digesting. Carbohydrates will be converted for getting energy the fastest way possible.
Food high of carbohydrates : pasta, bread, rice, fruit.

Vitamins: are quite a lot of different ones we need in our body. The most relevant for physical activities:

Vitamin A to help regenerate the body cells. (Occurrence in: liver sausage, carrots, tuna fish, chicken liver). Vitamin B for processing energy. (Occurrence in: whole meal bread, tomatoes, beef filet, nuts, chicken breast). Vitamin C (Occurrence in: cauliflower, all sorts of fruit but especially citrus fruit). Vitamin D for building bones and cartilage, for the nerve system, helping to cure inflammations and to mobilize further energy. (Occurrence in: eggs, mushrooms, self production with sun influence). Vitamin E helps to build the immune system, improves blood circulation and prevents cramps. (Occurrence in: sun flower oil and nuts). Nutrition with high concentration of vitamins: fruits, vegetables if little cooked and salad.

Minerals: are vital in the chemical process to transform the food to energy. Food or beverage high of minerals : salad, vegetables if little cooked, cool drinks, mineral water. By sweating in hot     climates we loose with the sweat many minerals which need to be replaced as quick as possible before we will get cramps (add salt tablets to your drinks). Zinc is a mineral which helps in the process to contract your muscles and needs to be added for high performance to avoid early fatigue.

Roughage: is needed for good digestion. Food high of roughage : muesli     of raw oats, vegetables, salad. Roughage with yogurt, milk and fruit should be the main content of your breakfast.

Fluid:    Our body consists to a very high percentage of water. During extreme playing conditions like hot climates or walking for long hours, we loose a lot of water which needs to be replaced urgently. Without physical activities we need to drink at least a liter per day. Make sure you drink early enough before your machine starts overheating and in the worst case to blow up.


General nutrition guidelines
by Marbella Golf Nutrition Advisor


"Breakfast like a king, lunch like a prince and dine like a pauper"
       
After eating a meal allow at least one hour for digestion before playing golf.

Whenever hungry between meals eat rather fruit or vegetables.

Vegetables and fruit should be consumed raw whenever possible.

Avoid fried food, have it boiled or even better completely raw.


Stay away from drugs

Coffee, tea and coke are little drugs which will boost your performance by releasing energy faster but will also make you tired faster because of draining your energy reservoirs more rapidly than without these boosters.
For calming yourself down before the game you might consider taking a valium or if you feel tired you might want to inject a little speed. Wrong thinking! Golf is a game of fine coordination where fast movements (long shots) and slow movements (short game) are required. A pill of this combination has not be found yet to serve both requirements.


Nutrition suggestion :
 "what you put in you'll get out"
by Marbella Golf Nutrition Advisor


Before the game
by Marbella Golf Nutrition Advisor


The night before a vital game eat pasta with a salad and a small dessert to fill up the energy reservoirs.

Avoid excessive alcohol to have a clear brain for the next day.

Have only a light meal before the game.

Should you have a starting time during the day, make sure that you give your body at least an hour for digestion before the game.

Should you ran into time problems, rather start with the short game after a meal.

During the game
by Marbella Golf Nutrition Advisor


Try to avoid eating during the game because your blood should be in your brain and muscles and not in your intestines for digestion.

Should the game take longer than four hours you might refuel with a banana, energy bar, dried fruit (raisins), nuts or even a cool drink.

Should you feel tired you might need a coke for a quick boost of energy but be careful, because the energy drop will follow soon.


After the game

by Marbella Golf Nutrition Advisor


Depending on the climate and the extra strain during a competition it is now time to refill all reservoirs. If the competition is over several days you still have to watch your diet by choosing food with high carbohydrate content and enough replacement of vitamins and minerals.

Once again, be careful with alcohol although you had a good round and feel like celebrating. Hold on until the tournament is finished and you might have a real reason to go for it. Yes, once you have achieved performance to your personal satisfaction, let your body feel the exceptional extra treat.



Closing words
by Marbella Golf Dr. Volker Bernhardt


The fitness chapter seams to be the biggest challenge for the golfer. Whenever I come to an unpleasant barrier I tell myself always the same slogan: " Just start with a little bit and very often the task is finally easier than thought at the beginning."

With this guideline you will also find your path to more golf fitness. You might even reach a stage where it all becomes fun and the body gets so used to it after a while, that you would miss something by stop doing your physical routines.

We all know that good health starts with enough movement and natural nutrition.

Very often it is just the first step to take and the positive avalanche starts rolling. I would be very happy if this little book could help to start with the positive move.

Should you join a fitness club or gym try to find a partner with whom you will train. You will then motivate each other once feeling too weak for working out.

Okay now, come on and get started. First the Dr.Golf Fitness Test and then: Have fun while moving. by Marbella Golf Dr. Volker Bernhardt


The Author

Dr. Volker Bernhardt is one of the outstanding golf pros.


Since his first contact with the game he is always trying to improve his own and other peoples golf game.

After Volker has won the German Junior Golf-championship 1974 and was selected to play for the German National team his life was hooked on Golf.

As a golf pro he played on the pro tour along-side world stars like Bernhard Langer, Nick Price, David Frost, Gary Player, to mention just a few.

Volker has a diploma in physical education and is a member of the PGA of Germany for over 20 years.

During his nine year stay in South Africa this world class golf coach educated and trained golf pros and very successful amateurs. 1995 Volker started some profound research work on golf.

The reward for all this hard work was the doctor honor (Dr.phil). A well developed training program considering the mental, technical and physical aspects of the game was a result of his extensive dissertation.

Now it is time that you start putting all the read information in good use.

Have fun while moving !

www.drgolf.de

Dr.Golf Hotline: (0034) 630 794 369
by Marbella Golf Dr. Volker Bernhardt



Literature

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Bernhardt, V. & Player, G. (1993a-c). Gary Player Golf Academy Training Manuals. Johannesburg: o.V.

Bredenkamp, A. & Hamm, M. (1990). Trainieren im Sportstudio. Bünde: Fitness-Contur-Verlag.

Brukner, P. & Inge, K. (1988). Food for Sport.
London: The Kingswood Press

Diamond, H. & M. (1985). Fit for Life. London: Bantam Books.

Eggetsberger, G. (1995). Power für den ganzen Tag. Wien: Verlag Orac im Verlag Kremayr & Scheriau.

Greissing, H. & Zillo, A. (1991). Zilgrei gegen Rückenschmerzen. München: Mosaik.

Grossmann, G. & Schulze, B. (1989). Der Golfsport aus der Sicht der Sportmedizin und Sportwissenschaft. Med. und Sport, 29 (2), 53-58.

Grosser, M. & Knauss, C. (1995). Energy-Golf-Training. München: BLV.

Haas, R. (1983). Eat to Win. Harmondsworth: Penguin Books

McCarroll, J.R. (1985). Golf. Sport Injuries Mechanisms, Prevention, and Treatment. Batimore: Williams & Wilkins

Mindell, E. (1985). Shaping up with Vitamins. London: Arlington Books.

Müller-Wohlfahrt, H.-W. (2001). Mensch, beweg Dich!.München: Zabert Sandmann.

Norfolk, D. (2001). Endlich frei von Rückenschmerzen. München: Hugendubel.

Player, G. (1994). Fit for Golf. Singapore: Roeder Publications.

Stirling, J. (1984). Fit for Golf. London: BT Batsford.

Wolf, T. (1989). Verletzungen und Beschwerden durch Golf. Sportverletzungen Sportschaden, 3 (3), 124-127.

Wiren, G. (1999). The Golf Magazine Golf Fitness Handbook. The Lyons Press

Further media of Dr.Golf

Dr.Golf Learning-Card