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What's missing in my bag?
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Makes sense and aligns with other literature. Static stretching, especially for longer durations, can impede performance in strength and power activities. I would not want to do like hamstring, quad, and calf stretches then go immediately sprint. To me that sounds like a terrible Idea. I would rather start off walking, then jogging, then running, then ramp up to sprinting. To me, static stretching isn't even a warmup activity. I like the term warmup; you want to get some exertion going before the activity. a { text-decoration: none; color: #464feb; } tr th, tr td { border: 1px solid #e6e6e6; } tr th { background-color: #f5f5f5; } -
Going to Florida for the usual February golf trip, and with our current weather, that date won't get here soon enough. Heading to Augusta GA for the Tuesday Master's practice round, will definitely get some golf in while I'm in the area for a few days. Hope to be able to catch up with @coachjimsc if he's around. Then it's back to Scotland first of July. Playing 7 new courses, can't wait for that. Then somewhere after that is the Rhode Island CC Member-Guest and then my normal October golf trip to Myrtle Beach. -
It sucks to carry around a lot of water, but ideally it should be way more than we think. I buy those gallon jugs of water and hang them from my pushcart when I walk. I agree with the electrolytes as well. You don't just sweat out water, but you lose electrolytes as well.
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A 2010 study from the Journal of Strength & Conditioning Research compares the effects of different pre-round stretch routines for competitive golfers. Active Dynamic Warm-up: Swing Medicus driver, hit 3 shots each with selected clubs. Passive Static Stretches: Various athletic stretches such as hamstrings, chest stretch and reverse trunk twist. The subjects were collegiate golfers with a HDCP index of 5 or less who engaged regularly in strength and fitness routines. All golfers had two test days: one with active dynamic (AD) warmup, a second with AD followed by static stretches (SS). The results were then compared, within golfers and across golfers. For performance testing after the warmups, golfers hit three driver shots at time 0, 15, 30 and 45 minutes after the warmup. The study shows that static stretch formats produced poorer performance outcomes in the four measures shown in Table 5, which shows Time Zero results. The performance deficits under the PSS protocol decreased over time. Some suggestions on why the passive protocol was tied to lower performance than the active protocol: The passive stretches routine induced excessive range of motion, basically producing wobbles in the golf swing. Other research indicates that the stretching produced slack in the tendons, lessening the amount of muscle force that could be transferred into the shot. One caveat: The study had good scientific controls and balancing of treatments (test routines). This was, however, an exploratory study and raises as many questions as it answers. Also, although the study was done back in 2010, it is still cited as a primary work in recent reviews. A quick online search did not reveal any follow-ups on the study. For those interested, the study PDF is below. PassiveStretchGOLF.pdf -
I have trouble with vertigo on occasion, but have gotten nutritional and biofeedback tips to keep it at bay. Dehydration can help trigger v-like symptoms so one recommendation, along with maintaining overall hydration, is to start with 8 oz. of water early in the morning. A meta-analysis on Golf As Physical Activity indicated that golf is rated as a moderately intensive physical activity. This scientific literature review came from the University of Edinburgh. The physical activity level ties into hydration. A former university colleague was a marathon runner who had published a couple of articles on endurance training. He likewise said that golf was a moderate physical activity especially when the round stretched past the two-hour mark. For hydration he recommended switching from water to electrolyte drink on the back nine (past two hour point of exercise) to prevent cramping. At the two-hour point of moderate activity, water starts flushing electrolytes out of the body, which can lead to fatigue and cramping. (I have had trouble with leg cramps in the past during exertion.) During a round, I start out with water on the front nine and switch to sports drink on the back nine. If the day is unusually hot, I may drink 8 oz. of Pedialite concentrate before going to the course. Maintaining overall hydration plus on-course boosters keeps me going.
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