Balance or kinesthetic awareness is critical to a smooth, coordinated and efficient swing. Each golf swing requires millions of neurons to communicate effectively and with minimal error in the blink of an eye. The accuracy and speed of the communication is plays an important role in your optimal swing.
Improving this process can be done at any age despite the adage that you can’t teach old dogs new tricks. The better your balance and kinesthetic awareness the better your weight shift during from set up to back swing to impact. As your balance improves you reduce the need for unwanted compensatory movements, which inevitably lead to swing faults and your ball not being on target. Additionally as your kinesthetic awareness improves the more likely each body part accelerates and decelerates with optimal timing for example the pelvis accelerating and decelerating before the thoracic spine, which is before the shoulders and before the wrists.
Following are two exercises to improve your balance and body awareness during the swing.
1. Airplane
With your arms reached out to your sides, stand on one foot, balance yourself and flex forward at the hip whilst lifting the opposite leg into extension. Try holding this airplane like position and balance for 30 seconds. For a progression of this exercise, close your eyes and try to balance for 20 seconds without leaning to one side or flapping your arms around like a bird.
2. Twisty’s
Holding an iron out in front of your chest at shoulder height, balance on one leg. Begin by rotating from side to side, with slowly and not through the full range at first but as you improve progress to full range of hip and trunk rotation and finally with increased speed until you can reach the speed of your ideal tempo swing.
After completing these exercises 3-4 times a week for 3-5 min a day you will see the benefits by having a smoother and more coordinated swing.
Greg Redman
Team Canada Head Physiotherapist and Strength Coach
