1

The purpose of this Whether the athlete is a

beginner, intermediate
program is to provide or an advanced golfer,
we are providing you
you, the facilitator, with various platforms

a golf performance
to implement for
fitness programming

programming surrounding golf

performance.
solution for the
golfing population.

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 Technogym and the PGA Tour
established a partnership in 2019, which
saw the creation of two brand new and
improved player performance centers
be created for the PGA Tour.
As the official supplier of equipment for the
Player Performance Centers Technogym con-
tinues to be at the cutting edge of elite per-
formance training by creating the most scien-
tifically advanced, smart digitally connected
equipment, while creating state of the art
scientific programming designed specifical-
ly to improve the performance if the world’s
greatest athletes.
After being selected as the official supplier of
the past 8 Olympic games, Technogym contin-
ues to be the leader in the industry of sports
performance worldwide by becoming the official
supplier of the PGA Tour. This partnership allows
Technogym to continue to provide the most ad-
vanced scientifically products and programming
associated with elite sports such as golf that will
permit optimal training of the world’s greatest
athletes. or, individuals who inspire to train in
order to become better at the game of golf.
It is estimated that there are 36 million people
worldwide who participate in the game of golf.
It is a popular sport that is played in over 140
countries and has continued to see an increas-
ing interest level of interest worldwide(1). Golf is
a game that involves numerous professionals
4 5
aiding the performance of players, whether
professional or amateur. The popularity of the
game of golf attracts sponsors, equipment
manufacturers, merchandisers, as well as many
other populations that make it one of the high-
est profile and richest sports in the world.
With the ever-increasing rise in popularity of
the game it is vital that fitness professionals
have an understanding of the stress the game
of golf places on the body, as well as how being
appropriately conditioned is more commonly
understood than ever before. In today’s game
there have been advances in technology to al-
low golf instructors to better assess the swing.
It has become common knowledge that golfers
at any level will be at a significant advantage
if they are more physically fit in order to meet
the tremendous physical demands of the golf
swing, and for this very reason golf fitness
programs have increased in popularity. Many
golfers participate in a golf-conditioning pro-
gram desiring many different golf related per-
formance outcomes. Commonly, it is further
distance off the tee. In 2017 it was estimated
that the average carry off of the tee when using
a driver for an amateur male was 208 yards,
Whether training a recreational
or a professional golfer, fitness
professionals will need to take
a total body approach when
creating their athletes’ golf
conditioning program.
and for a female was 146 yards(2). When com-
pared to the PGA and LPGA, males have been
shown to have an average carry of 275 yards,
whereas females have been shown to have a
carry of 218 yards(21). Another common meas-
urable at the highest level of golf is club head
speed. When using a driver off the tee the av-
erage club head speed on the PGA Tour is 113
MPH and 94 MPG on the LPGA Tour(21).
Other motivational components associated with
carrying out a performance program involve
golfers looking to improve swing characteristics
and golfers looking to decrease the risk of the
injuries commonly associated with the game
of golf. Whichever component is the motivator
6 7
for that golfer to walk in the facility, there needs
to be a structured program in place for them
to follow to in order to establish a connection
between the game of golf and their fitness
program and ensure that their goals are met
through the correct programming.
Whether training a recreational or a profes-
sional golfer, fitness professionals will need to
take a total body approach when creating their
athletes’ golf conditioning program. Having
a total body approach is essential to ensure
that each of the joints involved with the dy-
namic rotational movement of the golf swing
are functioning properly and collaboratively in
order to maximize the individual’s movement(3).
With the increased popularity and rise in par-
ticipation in the game of golf, fitness profes-
sionals who have a desire to work with golfers
of any level need to have an advanced under-
standing of the physical demands of the of the
game of golf, as well as how to properly per-
form golf specific fitness assessments, design
and implement sound golf fitness programs,
and how to create a yearly periodized training
program(4).
Technogym’s Golf Performance program can
provide a safe and effective platform to ap-
proach a progressive golf-conditioning pro-
gram. The rhythmic changes in programming
and monitoring of results will keep golfers mo-
tivated to maintain their participation in their
training program. The integrated program pro-
motes an individualized approach starting with
a golf specific assessment that ensures sports
orientated movements are carried out and will
have a positive effect on sports performance as
it pertains specifically to each individual(4,5).
Commonly, when individuals think of perfor-
mance training they commonly think of fast,
heavy, and intense exercise that far exceeds the
safe and prudent prescription of exercise that
should be implemented to the general popula-
tion. In regard to golf performance, there must
be a structure that provides the fitness pro-
fessional with a progressive plan to enhance
the performance of their golfers in a manner
that optimizes the different training adapta-
tions without the risk of over training. The main
emphasis of programming should be to reduce
the risk of injury and then properly develop the
specific components of performance.
For the average amateur that already partici-
pates in an exercise program, there may be a
slight adjustment to their traditional workout
regimens or exercise beliefs as the Technogym
Golf Performance Program will develop a wide
variety of capacities through specific training
principals that are essential for the game of
golf. In order to maximize results participants
will need to follow specific protocols to improve
their musculoskeletal performance as it relates
to golf. The utilization of the Technogym Golf
Performance Program permits the athlete to
progress along the neurological spectrum in all
the three planes of motion while considering
foundational movement progressions.
This will ensure that neurological and muscular
adaptations take place in a sequential format.
There has yet to be a scientific based program
that provides progressive overload, within a
tiered system that is Golf specific. The Tech-
nogym Golf Performance program requires
fitness professionals to meet specific criterion
within each tier to keep the programming on
track and to maintain training standards ac-
cording to the Technogym system, in order to
see the highest-level results with their client
possible according to the most recent research
available to date.

In regard to golf
performance, there
must be a structure
that provides the
fitness professional
with a progressive
plan to enhance the
performance of their
golfers in a manner
that optimizes the
different training
adaptations without the
risk of over training.

8 9
 Understanding
Golf Performance

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Movement Demands
When evaluating the physical demands of the
game of golf, it is clear that there needs to be
a focus on power development. However, a
proper training program should include many
other training parameters such as movement
preparation, cardiovascular training, progres-
sive resistance training, golf specific con-
ditioning drills, and recovery/regeneration
techniques(3,4,5).
The Technogym Golf Performance Program
will systematically address the specific phys-
ical demands that must be considered when
designing golf-training programs. There are a
number of variables that must be incorporat-
ed into a training program in order to ensure
that the physical demands of the golf swing
are met. Training variables such as mobility,
stability, strength, power, and stamina all play
an important factor in developing a well-condi-
tioned golfer and will need to be implemented
into a comprehensive golf-training program.
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The Technogym Golf Performance Program is
designed to incorporate training adaptations
required to meet the physical demands re-
quired to successfully improve an individual’s
physical capacities necessary to successfully
play the game of golf. This will be carried out
in a systematic fashion to aid in the develop-
ment of the athletic capacities the sport of
golf requires. This approach offers a system of
training that provides both formats as well as
specific training techniques, while including
fundamental movement patterns linked with
the application of sport specific skills.
Dissociation of Upper
and Lower extremities
When training athletes in preparation for ro-
tational sports, fitness professionals need to
condition the athlete in a way that can promote
the dissociation between the upper and lower
body. Without the ability to dissociate properly,
individuals will find it hard to rotate and move
in the most efficient way. There are many ways
of overcompensating during rotational move-
ments. Moreover, this is why there is a need for
this component to be considered in the training
program to permit optimal torso and pelvic
mobilization to carry out the best possible golf
mechanics(10).
The mobility of the thoracic spine and hip joint
must be considered, as well as core stability,
strength and power. These areas need to be
able to move effectively before the overall rota-
tional pattern can collaborate as one. The golf
assessments will test both of these areas to
provide a baseline to training. Once a baseline
has been established, pre-exercise protocols
can be implemented to each individual who
requires corrective exercises to assist in mas-
tering this dissociation.
The use of the core during a rotational pat-
tern is evident. Therefore, core stabilization,
strength, and power need to be trained in the
sagittal, and frontal plane prior to building on
the dissociation of the lower and upper body
through the transverse plane. By applying this
type of progression, we can ensure that the
kinematic sequence which will be covered in
later section of this manual, is optimal in the
golf swing. For this reason, explosive move-
ments should be implemented only after the
muscular endurance or building phase, and the
improving, or strength phase. These specific
training progressions will be discussed later in
this manual.
S AGI T TAL PL ANE Motion can be categorized
as a movement that occurs around the coronal
axis. These exercises involve joint flexion and
extension. Some examples include shoulder
flexion, hip extension and knee extension(3,5).
F R ON TAL PL ANE / COR ONAL PL ANE Motion
can be categorized as a movement that oc-
curs around the anterior and posterior axis of
the body. These joint motions associated with
these exercises involve abduction, adduction,
lateral flexion, eversion and inversion. Some
examples include hip abduction, ankle inver-
sion(3,5).
TR ANSVER SE PL ANE Motion can be catego-
rized as a movement that occurs around the
longitudinal axis. These motions involve rota-
tion, internal and external rotations, horizontal
adduction and abduction. Some examples
include the golf swing, throwing and transverse
plane lunges.
Major Joints that
contribute to
the Golf Swing
As mentioned previously, the golf swing is
comprised of multiple joints and muscles
and when working in unison it is possible for
golfers to be more able to swing with optimal
efficiency. Even though this is true, each joint
must be analyzed individually to ensure there
are no restrictions, as a restriction in one joint
could cause the body to find the path of least
resistance which is a less than ideal way to ac-
complish the golf swing. Another key issues is
that when movement restrictions are present in
certain joints it will create compensatory move-
ment patterns that can lead to possible overuse
injuries. The following joints are considered
major contributors of the golf swing.
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The Ankle
The ankle is a common joint that is overlooked
by both fitness professionals as well as golfers
themselves. When training a golfer, the trans-
fer of weight between one side of the body to
the other is vital for power production in the
swing. Along with lateral transfer of power,
compression into the ground via increased
dorsiflexion can assist in utilizing ground
force reaction. In Addition, if the athlete lacks
foot stability and optimal ankle mobility, the
overall balance of the athlete will be affected.
This would then have a negative effect on the
overall swing, as the athlete would not have
the necessary stability to perform the dynamic
motion required in the golf swing. An exam-
ple of an exercise that maximizes the proper
activation of the foot and ankle while creating
additional proper muscle activation throughout
the entire kinetic chain is a: Single leg balance
medicine ball chop. This exercise is a great way
to incorporate balance with an exercise that
will challenge the athlete in the plane of motion
that is specific to the sport.
The Hip Complex
The hips are a mobile joint which if functioning
properly will allow for optimal range of motion in
the golf swing, which in turn will then become
a primary power source for the golf swing. The
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glute muscles, hamstrings, hip flexors, hip ab-
ductors and adductors all contribute to the vari-
ety of motions that the hips have to go through
to help perform the golf swing. When training
golfers, it is very important to for fitness profes-
sionals to properly create a fitness program that
will increase the mobility of the hips while simul-
taneously making them more powerful. This
is a key step in increasing the likelihood that
the golfer is able to move efficiently enough to
swing a club. In the set -up position the hips are
in a flexed or hinged position. As the athlete be-
gins the backswing, the back leg moves into hip
internal rotation, while the lead leg moves into
hip external rotation. As the golfer transitions
into the downswing the roles of each independ-
ent hip reverse, with the lead leg moving into
internal rotation and the back leg moving into
external rotation. The activation of each of the
major muscle groups required to perform a golf
swing must be considered to ensure the golfer is
not restricted in anyway during their golf swing
in order to maximize their golfing abilities while
minimizing the chance of injury. An example of
a way to properly train the hips for golfers would
be to perform agility drills on the Skillmill. The
Skillmill is a great method of improving the golf-
er’s pelvic rotation, as the movement of the low-
er body can be maximized by the assistance of
the handlebars, which provides stability for the
upper body. Skillmill agility training can be im-
plemented to help promote pelvic rotation while
promoting the proper dissociation sequence.
The Spine
CERVICAL SPINE
In the golf swing the cervical spine is required
to be stable the majority of the time while the
thoracic spine creates the rotation required for
a proper golf swing.
When the backswing begins the athletes’ eye-
line is focused on the ball and is encouraged to
continue to do so until contact is made with the
ball during the downswing. However, during
the follow through the golfer will be required
to create cervical rotation in order to have a
proper follow through. Once the downswing
is complete then the athlete will begin to turn
their head towards the target as they approach
their finishing position. This component can
be promoted throughout training by encourag-
ing individuals to maintain a neutral spine and
good posture while carrying out the exercises
involved within the program. Whether using the
Skill-Line or the Kinesis, golfers can implement
this component very easily in order to improve
their ability to carry over this technique to the
golf course.
If a golfer begins golfing or their golf fitness
program with overactive upper trapezius, leva-
tor scapulae and sternocleidomastoid muscles,
then they will have restrictions in the upper
cervical spine that will need to be addressed as
compensations will have been created in other
areas of the body. This compensation pattern is
referred to as UCS (upper-cross syndrome) or
a forward head posture. When a sound pro-
gressive fitness program associated with golf
specific requirements based off of a proper
golf assessment have been implemented it will
ensure that movement imbalances are being
addressed and that the golfers who participate
are improving on components that will en-
hance athletic performance.
THORACIC SPINE
The thoracic spine plays a very important role
in the golf swing as with all other rotational
sport. The thoracic spines primary function is
to create rotation for this reason it is essential
for the rotational movement of the upper ex-
tremities, that are required for an effective golf
swing. Unfortunately, it is common for particu-
lar muscles such as the pectoral major and
minor, upper trapezius, as well as the latissimus
dorsi to be overactive, which in turn limits the
spines ability to rotate, flex and extend with
ideal form and technique. In order to properly
generate the force required in the golf swing
the transfer of power should be created in the
hips and lower body, then transferred to the
upper body, with the help of the thoracic spine
and scapular. Optimal health and mobility of
the thoracic spine are imperative to maintain
stable posture throughout the golf swing. Due
to the nature of most individuals daily postural
patterns, commonly seen by spending extend-
ed periods of time in a seated/flexed position,
golfers will commonly demonstrate poor move-
15
ment patterns effecting their overall quality of
movement. It is imperative to promote a golf
conditioning program that promotes improved
rotation and fluidity of the thoracic spine.
LUMBAR SPINE
The lumbar spine is a part of the lumbo-pelvic
hip complex, which is also known as the core of
the body. The lumbar spine is a vital aspect of
the spine that is required to maintain stability
throughout the golf swing. Having proper core
stability should be the main focus for golfers
as it is vital for maintaining ideal golfing pos-
ture, general fitness and movement during the
golf swing. A very important component that
should be stressed upon the athlete is anti-ro-
tation Anti-rotation is the ability to hold a stable
position while dynamic movement is occurring.
When mastering the ability to perform anti-ro-
tation exercises, the body is improving its profi-
ciency in establishing rotary patterns in further
progressions. These movements will enhance
the golfer’s ability to utilize the intrinsic core
musculature to develop proper posture, devel-
op sensory motor integration by understanding
where specific body parts must be for optimal
positioning when playing the game of golf.
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The Shoulder Complex
Just like the hip, the shoulder is another high-
ly mobile joint within the body. In the set-up
phase of the golf swing the shoulder should
be flexed while holding the club. Once the
backswing begins, the lead arm performs
horizontal adduction, while the trail arm will
carry out the opposite motion, horizontal ab-
duction. While the shoulders perform these
motions individually, the golf swing can involve
a combination of motions rather than one true
movement. For example, shoulder flexion and
horizontal abduction.
In the backswing optimal external rotation of
the trail arm as well as internal rotation of the
lead arm will need to occur. In the downswing
transition all the way through impact and the
follow through the roles of each shoulder re-
verse movement patters as it pertains to ex-
ternal and internal rotation just as with the hip
complex.
When the golfer transitions into the downswing,
the shoulders then reverse their motions with
the assistance of the hips and thoracic spine.
The lead arm carries out horizontal abduction
while the trail arm performs horizontal adduc-
tion. Even though these are the primary move-
ments of the shoulder that occur throughout the
golf swing, scapula-thoracic stability must be
implemented into the athlete’s program to assist
in the athletes’ shoulder health and rhythm.
Uni-lateral shoulder abduction in split
stance on Kinesis.
This exercise will help the athlete strengthen
the shoulder in abduction but will also allow
the athlete to control the arms eccentrically,
which will translate into the golf swing when
the swing transitions from backswing to down-
swing. As the athlete progresses, the complexi-
ty of the exercise can increase.
Elbow and Wrists
The elbow and wrists are always involved in
each movement that occurs when playing golf.
The acute movements in the wrist allow swing
instructors to coach the athlete to change
specific components of their game related to
the type of shot that they are trying to carry
out. Movements such as wrist flexion, exten-
sion, pronation, supination and deviations
occur throughout the swing. However, what is
commonly overlooked is that if there is a lack
of optimal mobility of the wrist in each golfing
movement pattern this can lend itself for com-
pensatory patterns to occur leading to excess
force and stresses in the elbow increasing the
likelihood of faulty swing patterns as well as
the chance of commonly seen golf injuries.
The elbows are either performing flexion or
extension when executing the swing. The prime
movers involved with these movements need
to be activated in a way that can positively con-
tribute to the golfer’s swing.
It is very important to prescribe exercises that
simulate these actions that occur throughout
the golf swing as well as ensuring they are con-
ditioned properly in order to reduce the injuries
that are common in golf. For example, exercis-
es that involve loading rotational patterns, such
as the golf swing on the Kinesis allows the
skeletal muscles involved with the movements
associated at the wrist and elbows to activate
in a similar way that they would when playing
the game of golf.
Technical Factors
of the Golf Swing
A golfer requires a combination of proper pos-
ture, balance, flexibility and rotational power to
perform at an optimal level. All of these strate-
gic physical elements allow the golfer to pre-
pare and execute each shot to the best of their
ability. These physical elements accompanied
by a sound mental approach and course man-
agement maximize the golfer’s approach to the
technical components involved in the game of
golf. There are many technical factors that the
golf fitness instructor must consider from a golf
instructor’s standpoint. This is where communi-
cation with the players golf instructor could be
a good way to specify the individual’s program
needs even further, in turn maximizing the golf-
er’s performance.
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Swing Sequential JOINT BACKSWING DOWNSWING

Analysis Right Hip Internal Rotation External Rotation

The golf swing is a motor sequence requiring The 5 different phases of the golf swing are:
flexibility, balance, co-ordination, stamina, and Left Hip External Rotation Internal Rotation
power. Golf instructors can provide a great 1 THE SET UP
overview and instruction on how to improve Positioning before carrying out movement.
Right Shoulder Horizontal Abduction Horizontal Adduction
golf performance as it pertains to the technical
abilities of the golf swing. This is where it is 2 THE BACK SWING
vital for fitness professionals to communicate Separation and loading of the thoracic spine. Left Shoulder Horizontal Adduction Horizontal Abduction
with the golfer’s swing instructor to establish
an understanding of what the golfer is having 3 THE DOWN SWING
problems with as it pertains to their current Lowering the club, changing direction Lumbar Spine Stabilization Stabilization
golfing abilities. With this technical information towards impact.
the fitness professional can then provide a pro- Thoracic Spine Thoracic rotation (Right) Thoracic Rotation (Left)
fessional opinion of how each joint and muscle 4 THE IMPACT ZONE AND
group may be contributing to the problems THE FOLLOW THROUGH
seen within their golf swing. Fitness profes- Impact with the ball and crossing the club. Cervical Spine Stabilization Stabilization
sionals must remember that they are aiding
performance from a physical standpoint, not a 5 THE FINISH
technical one. If the golfer is asking the fitness Final control aimed position at the target.
professional to improve technical aspects of
their game, they must involve a golf profes-
sional to assist in this portion of the program. This exact movement pattern would be re-
It is critical to take a holistic approach for the versed if the golfer was left handed. Refer to
golfer to improve in all areas of the game both the table below showing the major joints in-
physical and technical, as the best results will volved with the golf swing and the movements
be seen when there is an improvement in the each joint is performing during the backswing
physical abilities of a golfer matched with a verses the downswing.
simultaneous improvement in the technical
aspects as well. With the implementation of Technogym Golf
Performance Programming, fitness profession-
Even though the fitness professional will not als will ensure that all areas of the body will
be instructing the technical factors of the golf be optimally trained and progressed in order
swing it is imperative for them to fully under- to allow their golfers to have the most efficient
stand the mechanics of golf swing in order to swing possible. Within this structured program,
communicate with golf instructors, their golfing mobility, stability, balance, and coordination are
clients, and use this knowledge to create the some of the variables that will be addressed in
best programming possible. order to create the most complete golf fitness
program possible. Therefore, the Technogym
Golf Performance Program will include aspects
that are applicable for both recreational and
professional golf athletes and ensure that they
are completing a conditioning program carry-
ing out movements that will correlate to multi-
ple phases of their swing.

TAKEAWAY BACKSWING DOWNSWING ACCELERATION FOLLOW-THROUGH

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