The typical golfer goes from hitting a bucket down the range one night a week, to playing twice a week and hitting balls before they play.
That’s a BIG spike in volume.
So whilst it’s great for improving your game, when swing volume increases too quickly, elbow issues can start to creep in.
At Nine by Nine Golf, we know performance on the course is about more than just having the right equipment. Your body needs to be able to handle the demands of the game too.
Here are 3 areas golfers can focus on to reduce the effects of increased volume this season:
1. Build swing volume gradually
A good rule of thumb is to avoid increasing your weekly swing volume by more than 20% from what you’ve been doing previously. Warm up in a considered fashion with a quick mobility circuit, and only around 20-30 full swings rather than a whole bucket.
2. Add strength training to build resilience
The right training can improve the capacity of the muscles and tissues around the wrists, forearms, elbows, and shoulders. Great exercises to include are:
- Reverse Wrist Curls
- Thors Hammer
- Face Pulls and Rows
- Carries and Deadlifts
3. Improve rotation through the hips, spine, and shoulders
Better rotation can help you distribute force through the body rather than just the elbows and wrists. One simple drill to try is a long chip drill. Using a short club, hit small shots while keeping the arms and wrists as quiet as possible and letting the body rotate through the strike.
To help with this, we’re giving away one free month of access to the GymCaddie training app, which includes in-season programmes as well as options built specifically around elbow issues.
If you’d like access, just reply to support@gymcaddie.co.uk with the word ‘APP’ and they’ll set you up free access.
Adam