We all need a little balance
Balance is one of the fundamentals of the golf swing. And yet more than 80% of golfers that we screen do not pass this simple range test. Spend two minutes a day on this little gem and it will change your game.
The purpose of the Single Leg Rotary Balance exercise is to appraise the golfer’s ability to balance optimally on the trail and lead leg through the entire golf swing.
If the golfer has difficulty maintaining static balance on one leg then it is obvious they will have problems at speed during the golf swing.
HOW TO PERFORM THE STATIC AND SINGLE LEG ROTARY BALANCE FOR GOLF
- Stand on one leg with the opposite leg bent to 90º at the hip and knee as pictured.
- Stand on one leg for 15 seconds without touching anything to maintain balance with eyes open.
- If you can achieve “eyes open test” then attempt the same test with eyes closed (make sure you have someone with you to ensure that you do not fall over).
- Stand on one leg and rotate round and back 10 times. The hips should rotate from address position (lined up down the target line) to square to the target line (finish position of the pelvis in the swing).
- Repeat on the other leg.
This is a dynamic movement that should not stop in between reps. Ideally you should not ground the foot but if this is not achievable then you may touch the foot lightly in between rotations.
When you have rotated to finish position your balance should be on the outside border of the lead leg heel, with the big toe just lifting off the ground. Do not stop here, keep the smooth, dynamic movement happening.
Note: If the golfer cannot complete this test because
of pain or other reasons consult an M Golf clinician.
To pass the static test, the golfer must stand on one leg for 15 seconds without grounding the other foot.
To pass the dynamic test, the golfer must rotate round and back 10 times without grounding the other foot
Bill McTigue is the director of mgolf, a golf physiotherapy clinic based in Melbourne’s Sandbelt district that deals specifically with golfing injuries, fitness and performance.
Phone (03) 9583 5300 or visit www.mgolf.com.au