move better play better golf

Published by the Titleist Performance Center TPI, Oceanside CA.

Wed Oct 28, 2015 by Daniela Schellenberg

In order to generate proper power with stability and balance, a solid base is critical.  An unstable base has the potential to introduce a number of swing faults.  Something as simple as curled toes or tight arches can be a precursor (or influencer) of characteristics such as loss of posture (especially by standing up), over-rotation (over-swinging), or too much lateral motion (swaying and sliding).  

During my SWISSFIT Golf Assessment, I  observe the mobility of the feet, especially in flexion-extension, eversion-inversion and how these movements transfer to the chain up to the knees and hip joints.  

One example of how stability and balance is compromised is when people curl their toes. Golfers lose power by not being able to transfer their weight from the stable or “grounded” back leg to the front leg.  

This is a key factor to properly use the forces from the ground into the body and onto the club and golf ball (proper kinematic sequence in the downswing). For instance, the inward movement in the back foot during the downswing is essential because it helps rotate the pelvis, otherwise the pelvis could thrust forward when the heel comes up too early instead of rolling the foot inside (often due to tight ankles).  For some golfers this is their first initiation movement to transfer their weight to the front side.

When you are at the driving range, I suggest you take off your shoes for an experiment.  Notice what your feet do in your set up and then during the swing.  Can you absorb the weight into the ground with soft and responsive ankles or are you holding them too tight? Are you rolling the back foot onto the outside in the backswing and the knee gets unstable?

• Do a quick self test: stand upright with the feet together, turn your whole body like you want to see what is behind you. If you feel any discomfort in knees, hips or back, most likely you are not turning in the feet.  Also feel the entire sole of your feet with the toes long and relaxed. The weight on the feet should be evenly distributed from the heels to toes. The ankles soft so they can turn slightly as you rotate.  Lack of movement in the feet can result in an overuse in any of the joints mentioned above or over time create joint pain or arthritis in knees or hips.

Here are some tips how you can keep your feet supple and train them for a proper swing action and ultimately a better golf performance:

Exercise 1: In & Out & All Around

Benefits: Improves Balance and Weight Transfer

Starting Position: Sit on a chair with the feet standing.