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How Women Can Improve Golfing Performance!

By: Joe Mullen
Posted: July 10, 2007

Everything else being equal, a woman cannot drive a golf ball for more distance than a man can, because of one primary reason. Men are stronger and more powerful than women are.

Strength and power are intricately related to successful Golf, for both men and women. Power is one factor of muscle contraction that directly relates to speed-of movement and strength.
Muscle contraction moves the club over ones head and then, as various muscle groups contract, and the club moves downwards towards the ball, the club accelerates making contact with the ball, sending it down the fairway. This muscle contraction principle is true of all golfing technique from driving to putting.
To improve the distance one drives off the tee, all a woman needs to do, is improve the strength of the muscles involved in the swinging movement. The element of moving the club head quickly towards the ball requires perfect skill practice. Also, flexibility is involved. Flexibility comes from the skill practice and\or flexibility exercises related to the movements directly related to the sport. It is that simple.
Strength improvements require a properly designed strength-training program, and preferably, the use of High-Tech exercise machines such as MedX or Nautilus. No amount of hours, spent swinging the golf club will increase a person’s strength. It will only increase the skill related to that specific movement.
Improved performance, in Golf participation, requires special attention to several factors, most of which can be altered and enhanced. These factors are (1) Physical Proportions, (2) Skill Training, (3) Strength, (4) Flexibility, (5) Muscle Endurance, (6) Positive Imagery, and (7) Clothing.
Maximum performance of any sport demands a fitness training system that will consider these factors. The goal is to improve strength, power, flexibility, muscle endurance, and concentration; thereby preventing injury, eliminate fatigue, reducing muscle and joint pain, and improving mental focus.
1. Physical Proportions cannot be altered. Bodily proportions are a result of genetics, and as such, can contribute to success, even if the athlete lacks average amounts the other essential elements. Genetics combine distinctiveness such and the length of ones arms, torso, legs and other more complex elements such as the neuromuscular system, all of which determine our “natural ability.”
2. Skill Training requires continuously practice the sport of Golf. Practice is very important and is a major contributor to improved performance. Skill levels, come only from perfect, repetitive practice of the skill movements involved in the sport. Consider that only perfect practice makes perfect. Seek the guidance of a professional.
3. Strength relates to ones physical power and is of supreme importance for women, and it is most often misunderstood. Property developed strength can prevent injuries to muscles, tendons, ligaments and bones.

Strength is the major element required to help the body absorb the impact forces related to golf and other events in daily life. Strength also allows one to hold skill positions better, longer, enables rhythmic movements without fatigue, and reduces the probability of improper body positioning. Proper strength training will produce a corresponding improvement in muscle endurance
4. Flexibility is defined as a complete range-of-motion around a joint or around several joints of the body simultaneously. Stretching improves flexibility. To do so, stretch slowly and hold maximum range positions for at least twenty seconds for best results. Do not bounce during the stretch. Fast, bouncy movements will not improve flexibility. Proper strength training will also improve flexibility.
5. Endurance is a requirement for some sports such as long distance running. Golf does not require high levels of endurance. It does involve some, above average, muscle endurance. However, high energy levels are required to maintain mental focus and to sustain consistency in the skills demanded for 18 or more holes of golf. Energy comes from the food one eats or drinks combined with the present-day fitness level of the body.
 A major improvement in high-energy food is the recent development of nutritionally correct food bars. These bars provide sufficient calories and nutrition as found in a typically healthy, low calorie meal. In this regard, the nutrient balances provide just the right mix of protein, carbohydrate, and fat percentages. 
6. Positive imagery is the process of mentally focusing on the skills related to golf, always focusing on attaining successful, perfect performance. These mental skills are practiced anywhere, anytime and will contribute to improvement of ones sport performance. First, however, you must understand the skills involved in the sport. Learn the skills from a competent instructor. Then, you must practice these skills in you mind’s eye several times a day. Perfect mental practice makes perfect performance.
(7) Clothing, which provides adequate protection, and comfort from the weather is mandatory. It must provide freedom of movement to serve its purpose, and allow full-range-of-movement
for all the movements related to Golf.
To achieve maximum performance in minimum time, consider adding a properly designed, total conditioning, fitness regimen to you lifestyle.

Do it now, you will be glad you do!