The New Age of Performance Training in Golf
高尔夫表现训练的新时代

One of the most important questions we must answer when it comes to physical training for golf is which characteristics will have the most impact on improving a golfer’s health, safety, speed, and overall performance. As mentioned in my previous article, the game of golf is fast, and it’s getting faster every year. The speed increases seen at the junior level will soon creep up into the college game and developmental tours, and those with the most elite speed will not only be occupying the winner’s circle on the PGA and LPGA Tours, but dominating the playing field as well.
在高尔夫体能训练方面，我们必须回答的最重要的问题之一是哪些特征对提高高尔夫球手的健康、安全、速度和整体表现影响最大。正如我在上一篇文章中提到的，高尔夫运动速度很快，而且每年都在变得更快。青少年级别的速度提升很快就会渗透到大学比赛和发展巡回赛中，而那些拥有最精英速度的选手不仅会占据 PGA 和 LPGA 巡回赛的胜利者圈子，而且还会在比赛场上占据主导地位。

Bryson Dechambeau has certainly put a notch in the belt of this argument by dominating the U.S. Open. It was a course designed to penalize the longest hitters, and yet it gave him and Matt Wolff, another young bomber, a clear advantage over other competitors. Dustin Johnson, another lengthy driver, walked away with The Masters this past fall, as well as the Fedex Cup, the highest purse in golf.
布赖森·德尚博在美国公开赛上的统治地位无疑为这场争论奠定了基础。这是一个旨在惩罚最长击球手的球场，但它给了他和另一位年轻轰炸机马特沃尔夫相对于其他竞争对手的明显优势。另一位身材高大的车手达斯汀·约翰逊(Dustin Johnson)在去年秋天赢得了美国大师赛以及高尔夫最高奖金联邦杯的冠军。

When it comes to physical preparation, time in the gym must neither take away from sport-specific practice, nor cause players to need to decrease their practice time because they are fatigued or cannot perform at their best. Efficiency is super important to maximize both on- and off-course improvements due to the high practice time demands of elite golf.
在身体准备方面，在健身房的时间既不能影响特定运动的练习，也不能导致运动员因为疲劳或无法发挥最佳状态而需要减少练习时间。由于精英高尔夫对练习时间的要求很高，因此效率对于最大限度地提高球场内和球场外的改进非常重要。

Therefore, analyzing and assessing the physical performance metrics of a golfer is just as important as in any other sport. The downside is that, unlike sports with more established histories of training, the fitness world is still incredibly new to the golf community, let alone true performance training.
因此，分析和评估高尔夫球手的身体表现指标与任何其他运动一样重要。缺点是，与具有更悠久的训练历史的运动不同，健身世界对于高尔夫界来说仍然是令人难以置信的新鲜事，更不用说真正的表现训练了。

Our goal at Par4Success is to develop the most comprehensive and predictive model of performance assessments and training programs for golfers. To date, we have one of the most comprehensive and longitudinal databases of athletes across the age range of golf.
Par4Success 的目标是为高尔夫球手开发最全面、最具预测性的表现评估和训练计划模型。迄今为止，我们拥有最全面、最纵向的各个高尔夫年龄段运动员数据库之一。

Jumping, for Golf? 跳跃，打高尔夫？

One of our assessments is a standard countermovement jump. Many golfers, especially our older golfers, laugh at this concept: “I play golf specifically so I don’t have to jump!” While initially we believed it was simply a good substitute for general lower body strength and power, new understandings of the physics of the golf swing have proven why this test is so valuable.
我们的评估之一是标准的反向运动跳跃。许多高尔夫球手，尤其是我们的老高尔夫球手，嘲笑这个概念：“我专门打高尔夫球，所以我不必跳跃！”虽然最初我们认为它只是一般下半身力量和力量的良好替代品，但对高尔夫挥杆物理学的新理解已经证明了为什么这项测试如此有价值。

Ground Reaction Forces in Golf
高尔夫中的地面反作用力

One of the biggest advancements in physical and technical training for golf has been the adoption of force plate analysis by many instructors and biomechanists, similar to its adoption for advanced analysis in track and field and team sports athletes. The golf swing is a unique movement in that it utilizes all three planes of motion while remaining relatively stationary. There is no mound to project oneself down, nor is there a ball to chase, at least while you are performing the sport’s main action. Subtle adjustments to the swing plane don’t need to be made at a moment’s notice like the swing of a baseball bat or tennis racquet, and there’s no running start like the javelin throw.
高尔夫身体和技术训练的最大进步之一是许多教练和生物力学专家采用测力台分析，类似于田径和团队运动运动员采用高级分析。高尔夫挥杆是一种独特的运动，因为它利用所有三个运动平面，同时保持相对静止。没有土丘可以让你向下投射，也没有球可以追逐，至少在你执行这项运动的主要动作时是这样。挥杆平面的微妙调整不需要像棒球棒或网球拍的挥杆那样立即进行，也不需要像标枪投掷那样的跑动开始。

The golf swing is a unique movement in that it utilizes all three planes of motion while remaining relatively stationary, says @bprengle.
@bprangle 说，高尔夫挥杆是一种独特的运动，因为它利用了所有三个运动平面，同时保持相对静止。Click To Tweet  点击发推文

After analyzing millions of swings, instructors, biomechanists, and performance coaches have come to understand the importance of the timing, duration, and amount of the three ground reaction forces—vertical, horizontal, and torsional. Trends have started to show amongst players, both male and female, with elite club speeds (greater than 130 mph for males and greater than 105 mph for females).
在分析了数以百万计的挥杆动作后，教练、生物力学师和运动教练开始了解三种地面反作用力（垂直、水平和扭转）的时机、持续时间和数量的重要性。男性和女性球员中已经开始出现精英俱乐部速度（男性超过 130 英里/小时，女性超过 105 英里/小时）的趋势。

For years (really, up until recently), golf instructors focused their efforts on hand position, club position, shoulder tilt, and countless other body movements that are simply the result of an athlete’s interaction with the ground. Put simply, the focus was on kinematics and movement, instead of kinetics and forces. Now, armed with a better understanding not only of physics but also of the specific motions and forces that occur during the swing, we are all coming to realize how subtle changes in these forces can have drastic impacts up the body’s kinetic chain, even influencing the path of the club itself.
多年来（实际上，直到最近），高尔夫教练都将精力集中在手部位置、球杆位置、肩膀倾斜以及无数其他身体动作上，这些动作仅仅是运动员与地面相互作用的结果。简而言之，重点是运动学和运动，而不是动力学和力。现在，不仅对物理学有了更好的理解，而且对挥杆过程中发生的特定运动和力有了更好的理解，我们都开始意识到这些力的微妙变化如何对身体的动力链产生巨大的影响，甚至影响俱乐部本身的道路。

Physics Primer 物理入门

You have three options when it comes to interacting with a (relatively) stable and sturdy ground. You can push down into the ground or perpendicular to the surface, which we would call a vertical force. You can also push parallel to the surface in two directions. In relation to your body, the horizontal force would be side to side. What we deem a torsional force is really just a forward force with one foot (heel to toe) and a backward force with another foot (toe to heel). A common, simple way to understand these if you’re not already familiar with them is by using a swivel chair as shown in the videos below.
当涉及到与（相对）稳定且坚固的地面交互时，您有三种选择。您可以向下推入地面或垂直于表面，我们将其称为垂直力。您还可以沿两个方向平行于表面推动。相对于您的身体，水平力将是从一侧到另一侧。我们所认为的扭转力实际上只是一只脚（脚跟到脚趾）的向前力和另一只脚（脚趾到脚后跟）的向后力。如果您还不熟悉它们，理解这些的一种常见、简单的方法是使用转椅，如下面的视频所示。

Videos 1a and 1b. What we deem a torsional force is really just a forward force with one foot (heel to toe) and a backward force with another foot (toe to heel). Using a swivel chair helps athletes understand this.
视频 1a 和 1b。我们所认为的扭转力实际上只是一只脚（脚跟到脚趾）的向前力和另一只脚（脚趾到脚后跟）的向后力。使用转椅可以帮助运动员理解这一点。

Forces in the Golf Swing – Why the Vertical Jump?
高尔夫挥杆中的力量——为什么是垂直弹跳？

Of the three ground reaction forces, by far the biggest from a pure force production standpoint in the golf swing is, somewhat counterintuitively, the vertical force. For example, very high horizontal forces on one leg will be in the 400-500 Newton range, and extremely high toe to heel forces will be in the 200-300 Newton range. Even very low vertical forces will be more than 600 Newtons, with many high-speed females exerting more than 900 Newtons just in their lead leg, and high-speed males producing well over 1,300 Newtons! While all three forces play a critical role in optimizing a player’s swing and speeds, by far the factor that contributes the most of the three is the vertical force, purely from a force production standpoint.
在三种地面反作用力中，从高尔夫挥杆中纯力产生的角度来看，迄今为止最大的反作用力是垂直力，这有点违反直觉。例如，一条腿上非常高的水平力将在 400-500 牛顿范围内，而脚趾到脚跟的极高力将在 200-300 牛顿范围内。即使非常低的垂直力也会超过 600 牛顿，许多高速雌性仅在其前腿上就施加超过 900 牛顿的力，而高速雄性则产生远远超过 1,300 牛顿的力！虽然这三种力在优化球员的挥杆和速度方面都发挥着关键作用，但纯粹从力产生的角度来看，到目前为止，对这三种力贡献最大的因素是垂直力。

Interesting Database Findings
有趣的数据库发现

Long before we had our force plate analysis system, we were seeing a trend in our athlete testing database, which hosts more than 1,200 data points from golfers aged 9 to 79. As I mentioned previously, we test all our athletes on a vertical jump test. Validity of the jump mat aside, we saw a slight trend that increasing vertical jump height in our countermovement test related to changes in club speed. Sadly, it was not consistent enough to latch onto as an integral and key part of our programming.
早在我们拥有测力台分析系统之前，我们就在运动员测试数据库中看到了一种趋势，该数据库包含来自 9 岁至 79 岁高尔夫球手的 1,200 多个数据点。正如我之前提到的，我们对所有运动员进行垂直弹跳测试。抛开跳垫的有效性不谈，我们看到了一个轻微的趋势，即在我们的反向运动测试中垂直跳跃高度的增加与球杆速度的变化有关。遗憾的是，它的一致性不足以成为我们编程中不可或缺的关键部分。

While sifting through the numbers one day, a simple idea came to mind—what if, like in many other sports, a value was calculated that took into account an athlete’s body weight and their jump height? Golf is also a fairly unique sport in that many different body types are asked to do the exact same thing, and many different body types can be successful in this sport with that same task. Compare this to a sport like football, where one body type is not remotely ideal across the position spectrum, and while players can be grouped, you’ll never ask an offensive lineman to run a downfield comeback route. In contrast, every golfer must hit their shots off the same tee box during a competition.
有一天，在筛选这些数字时，我想到了一个简单的想法——如果像许多其他运动一样，计算一个值时考虑到运动员的体重和跳跃高度呢？高尔夫也是一项相当独特的运动，因为许多不同的身体类型被要求做完全相同的事情，并且许多不同的身体类型可以在这项运动中成功完成相同的任务。与足球这样的运动相比，在足球中，一种体型在整个位置范围内都不是很理想，虽然球员可以分组，但你永远不会要求进攻线锋跑前场反击路线。相比之下，每位高尔夫球手在比赛期间都必须在同一个发球台上击球。

Simply calculating an athlete’s peak power, which factors an athlete’s weight with their jump height, produced our single greatest relationship between changes in that athlete’s club speed.
简单地计算运动员的峰值功率（将运动员的体重与跳跃高度考虑在内），就得出了该运动员球杆速度变化之间的最大关系。Click To Tweet  点击发推文

Sure enough, simply calculating an athlete’s peak power, which factors an athlete’s weight with their jump height, produced our single greatest relationship between changes in that athlete’s club speed. Furthermore, it was our strongest differentiator between athletes with similar characteristics but different swing speeds. For example, given two high school female athletes with similar scores on golf-specific mobility tests (which have been well established by Titleist Performance Institute and others) and similar playing levels, the athlete with the higher “jump score” was almost guaranteed to swing faster. Further, and where a big shift in our training focus occurred, was that this jump score was the biggest predictor of increases in club speed for each individual golfer. Based on statistical analyses, an improvement of 1,100 watts of peak power calculated by the jump score guaranteed at minimum a 1 mph improvement in swing speed, regardless of age, technique, and skill level.
果然，简单地计算运动员的峰值功率（将运动员的体重与跳跃高度结合起来）就可以得出该运动员球杆速度变化之间的最大关系。此外，这是我们对具有相似特征但不同挥杆速度的运动员的最强区分。例如，鉴于两名高中女运动员在高尔夫特定流动性测试（已由 Titleist Performance Institute 和其他机构制定）中得分相似且比赛水平相似，“跳跃得分”较高的运动员几乎肯定会挥杆快点。此外，我们训练重点发生的一个重大转变是，跳跃得分是每个高尔夫球手球杆速度增加的最大预测因素。根据统计分析，无论年龄、技术和技能水平如何，根据跳跃分数计算的峰值功率提高 1,100 瓦，保证挥杆速度至少提高 1 英里/小时。

More Database Proof 更多数据库证明

The entire point of sports science, in our opinion, is to improve decision-making when it comes to programming both on a micro and macro level for athletes, and a benefit of a database this large is to start differentiating between high and low performers. Looking further into our jump power score, we wanted to see if having a certain level of power could almost guarantee a specific club speed. If these measurements are actually valuable, then the highest jumpers will also have the highest swing speeds.
我们认为，运动科学的全部意义在于改善运动员在微观和宏观层面上的决策，而如此大的数据库的好处是开始区分高绩效者和低绩效者。进一步研究我们的跳跃力量得分，我们想看看拥有一定水平的力量是否几乎可以保证特定的球杆速度。如果这些测量值确实有价值，那么跳得最高的运动员也将具有最高的挥杆速度。

When looking at the top 95th percentile of jump scores for males (which ended up being over 9,000 watts), this group’s average swing speed was 118.8 mph, with a range of 99.9-133.1 mph. For our entire sample of 700 male golfers for whom we calculated a jump score, the average swing speed was 98.7 mph, lower in fact than even our slowest male with a high-end jump score.
当观察男性跳跃得分最高的 95%（最终超过 9,000 瓦）时，该群体的平均挥杆速度为 118.8 英里/小时，范围为 99.9-133.1 英里/小时。对于我们计算跳跃得分的 700 名男性高尔夫球手的整个样本来说，平均挥杆速度为 98.7 英里/小时，事实上甚至低于我们最慢的具有高端跳跃得分的男性高尔夫球手。

For the females, with a sample of 312 ladies for whom we calculated a jump score, the average swing speed of our top performers (jump score over 7,000 watts) was 96.4 mph, far above the average for the entire data set of 84.1 mph. Our minimum swing speed in the high-end jumping group was relatively lower than their male counterparts, at 77.3 mph. This means the relationship was not as concrete for the females as the males when it comes to having both high-end (for this population) jump power and swing speed.
对于女性，我们计算了 312 名女性的跳跃得分样本，表现最好的选手（跳跃得分超过 7,000 瓦）的平均挥杆速度为 96.4 英里/小时，远高于整个数据集 84.1 英里/小时的平均速度。我们在高端障碍组中的最低挥杆速度相对低于男性组，为 77.3 英里/小时。这意味着在拥有高端（针对该人群）跳跃力和挥杆速度方面，女性的关系并不像男性那么具体。

To give an idea of where this puts athletes in terms of weight and jump, a 185-pound athlete will need to jump 28 inches to reach the 9,000-watt threshold. As you can see, for most sports this is a relatively low threshold.
为了了解运动员的体重和跳跃能力，一名 185 磅的运动员需要跳跃 28 英寸才能达到 9,000 瓦的阈值。正如您所看到的，对于大多数运动来说，这是一个相对较低的门槛。

Isn’t This Obvious? Almost Every Sport Tests and Emphasizes Vertical Jump!
这不是很明显吗？几乎所有运动都考验并强调垂直弹跳！

While it is accepted in most sports that jumping is a vital performance metric, sadly this is not yet the case in the golf community. Part of our interest at Par4Success in joining forces with SimpliFaster was hopefully to draw more golf performance training professionals into the realm of track and field and team sport performance measurement and evaluation. Lower body power tests such as a vertical jump are not standard operating procedures in most golf fitness analyses but are rather substituted for things that look far more “golf-like” and make sense to the average golfer for looking enough like a swing to probably be helpful. It is also our goal to combat the utter lack of data that exists for these golf-like movements and drive the industry toward accepting data-backed outcomes as the main determinants of performance.
虽然大多数运动都承认跳跃是一项重要的表现指标，但遗憾的是，高尔夫界的情况还不是这样。 Par4Success 与 SimpliFaster 合作的部分原因是希望吸引更多高尔夫表现训练专业人士进入田径和团队运动表现测量和评估领域。在大多数高尔夫健身分析中，垂直跳跃等较低身体力量测试并不是标准操作程序，而是替代了看起来更像“高尔夫”的东西，并且对普通高尔夫球手来说很有意义，因为看起来足够像挥杆，可能是有帮助。我们的目标还在于解决这些类似高尔夫运动的数据完全缺乏的问题，并推动行业接受数据支持的结果作为性能的主要决定因素。

The beauty of using our scaled score was that it also brought up conversations with our athletes about their weight. For our juniors, it drove a bigger emphasis on fueling their high activity levels in order to produce good muscle mass and protect their bodies. With many of our juniors playing and practicing four or more hours per day, they burn a serious amount of fuel, especially in hot and humid North Carolina. Without the proper caloric intake, we saw a stall of weight gain, or even worse, weight loss. Despite the players’ best efforts in the gym, their speeds were not increasing. After even a few weeks of focusing on basic nutrition concepts, we saw an increase in speed and energy levels and a decrease in common overuse injuries like low back pain and wrist pain.
使用我们的比例分数的美妙之处在于，它还可以与我们的运动员讨论他们的体重。对于我们的青少年来说，它更加强调提高他们的高活动水平，以产生良好的肌肉质量并保护他们的身体。我们的许多青少年每天打球和练习四个小时或更长时间，他们会消耗大量的燃料，特别是在炎热潮湿的北卡罗来纳州。如果没有适当的热量摄入，我们就会看到体重增加停滞，甚至更糟糕的是体重减轻。尽管球员们在健身房里尽了最大努力，但他们的速度并没有提高。在专注于基本营养概念几周后，我们发现速度和能量水平有所提高，并且常见的过度使用伤害（如腰痛和腕痛）有所减少。

For our adults, our conversations turned into ways to keep their entire body healthy. We wanted to make sure their nutrition backed up the efforts they regularly put into the gym. For them and our juniors, there seemed to be a tipping point in our data where more body mass was beneficial up to a point—Bryson Dechambeau is certainly doing his best to find out where that line is! Focusing on better nutrition, while some folks lost weight, aided in producing better recovery from workouts, better improvements in jump height, and overall better scaled jumping scores, which saw an improvement in swing speed as well.
对于我们的成年人来说，我们的谈话变成了保持他们整个身体健康的方法。我们希望确保他们的营养支持他们定期在健身房投入的努力。对于他们和我们的青少年来说，我们的数据似乎存在一个转折点，在一定程度上，更多的体重是有益的——布赖森·德尚博无疑正在尽最大努力找出那条线在哪里！虽然有些人减肥了，但专注于更好的营养，有助于从锻炼中更好地恢复，更好地提高跳跃高度，总体上更好的跳跃分数，这也看到了挥杆速度的提高。

Mass = Gas? 质量=气体？

This phrase is gaining popularity as more data is collected on the relative sizes of the fastest pitchers and hitters on the planet in baseball, and many golfers are asking questions about gaining mass based on Bryson’s recent success and the subsequent attention drawn to the hulking figures that compete in the sport of long drive.
随着越来越多的关于地球上棒球运动中速度最快的投手和击球手的相对体型的数据被收集起来，这句话越来越受欢迎，并且许多高尔夫球手基于布莱森最近的成功以及随后对身材魁梧的人们的关注，提出了有关增加体重的问题。参加长途驾驶运动。

During our initial data investigation, what also stood out when it came to weight was an overall positive correlation between weight and swing speed in our junior athletes, but a negative correlation between weight and swing speed in our adult and senior golfers. However, once we settled on the jump score, it became effortless to determine if weight gain was useful for golf performance or not. If an athlete gained weight and jump height either remained the same or even increased, then a higher power output would be recorded, and we would see a corresponding improvement in swing speed. However, if jump height decreased by too much, almost regardless of weight gain, then the power output would decrease and, usually, we would see a corresponding decrease in club speed.
在我们最初的数据调查中，在体重方面也很突出的是，青少年运动员的体重和挥杆速度之间总体呈正相关，但成年和老年高尔夫球手的体重和挥杆速度之间呈负相关。然而，一旦我们确定了跳跃分数，就可以毫不费力地确定体重增加是否对高尔夫表现有用。如果运动员的体重增加和跳跃高度保持不变甚至增加，那么就会记录到更高的功率输出，并且我们会看到挥杆速度相应提高。然而，如果跳跃高度下降太多，几乎不管体重增加多少，那么功率输出就会下降，通常我们会看到球杆速度相应下降。

When communicating this to athletes and other golf performance professionals, mass does not in fact equal gas. It is only the amount of mass that can be accelerated that will lead to gas.
当向运动员和其他高尔夫表演专业人士传达这一点时，质量实际上并不等于气体。只有可以加速的质量量才会产生气体。Click To Tweet  点击发推文

When communicating this to athletes and other golf performance professionals, mass does not in fact equal gas. It is only the amount of mass that can be accelerated that will lead to gas (assuming technical timing and force production metrics are still met in the golf swing).
当向运动员和其他高尔夫表演专业人士传达这一点时，质量实际上并不等于气体。只有可以加速的质量量才会产生气体（假设在高尔夫挥杆中仍然满足技术计时和发力指标）。

Improving Vertical Power in Golfers
提高高尔夫球手的垂直力量

Things are only worth measuring if action can be taken to improve them. There are three simple ways to increase vertical force output that most team sport strength coaches are probably familiar with. Sadly, these methods are seriously underutilized in the golf fitness world.
只有能够采取行动加以改进，事情才值得衡量。大多数团队运动力量教练可能都熟悉三种增加垂直力输出的简单方法。遗憾的是，这些方法在高尔夫健身领域并未得到充分利用。

Scroll through a social media feed related to golf fitness and you will not see a significant number of posts focused on increasing maximal force output, improving rate of force development, or utilizing the stretch-shortening cycle. Since most performance coaches are familiar with these methods, the scope of this article will focus on how they relate to golfers and hopefully get other golf fitness professionals to think about their own methods in a new light.
滚动浏览与高尔夫健身相关的社交媒体源，您不会看到大量专注于增加最大力量输出、提高力量发展速度或利用拉伸-缩短周期的帖子。由于大多数表现教练都熟悉这些方法，因此本文的范围将集中于它们与高尔夫球手的关系，并希望让其他高尔夫健身专业人士从新的角度思考他们自己的方法。

1. Maximizing Force Output
1. 最大化力量输出

The majority of golfers have next to no physical training background, and many of those who do are not emphasizing the right physical characteristics. A typical golfer’s fitness routine includes, incorrectly, a significant amount of cardiovascular exercise and high rep exercises in an effort to reduce fatigue felt during a 4- to 5-hour round of golf. While being able to walk 18 holes multiple days in a row is important for the competitive player, this can easily be accomplished with sufficient practice time on the course. Much more important is maximizing lower body force outputs, also known as maximum strength.
大多数高尔夫球手几乎没有体能训练背景，而且许多有体能训练背景的人也没有强调正确的身体特征。典型的高尔夫球手的健身习惯包括大量的心血管锻炼和高次数练习，以减少 4 至 5 小时的高尔夫球比赛中的疲劳感，但这是错误的。虽然能够连续几天走完 18 个洞对于竞技选手来说很重要，但只要在球场上有足够的练习时间就可以轻松实现这一点。更重要的是最大化较低的身体力量输出，也称为最大力量。

Two of the most common problems we run into with golfers are the overuse of the low back and a lack of both relative and absolute strength.
我们在高尔夫球手身上遇到的两个最常见的问题是过度使用下背部以及缺乏相对和绝对力量。

First, similar to my previous article about the hip hinge for golfers, it is important to make modifications to the squat exercise such that the athlete does not further fatigue and over-use their low back any more than they already are in their sport-specific practice. While strengthening the low back is important, I find it hard to believe many performance coaches would argue a loaded squat is the best way to do so.
首先，与我之前关于高尔夫球手髋部铰链的文章类似，对深蹲练习进行修改非常重要，这样运动员就不会比在特定运动中已经出现的情况进一步疲劳和过度使用下背部实践。虽然加强下背部很重要，但我发现很难相信许多表现教练会认为负重深蹲是最好的方法。

We frequently use goblet squats as a main movement or warm-up to get our athletes to disengage their low backs as a prime mover during a squat. It is advantageous in golf to have a mobile spine, especially into lumbar extension, and many athletes new to squatting will attempt to use this strategy to move the load. Again, taking into account sport-specific versus general adaptations, it is usually our goal in the weight room to minimize lower back involvement as a main mover, especially for lower body exercises.
我们经常使用高脚杯深蹲作为主要动作或热身，让我们的运动员在深蹲过程中释放下背部作为原动机。在高尔夫运动中，拥有可移动的脊柱是有利的，尤其是在腰椎伸展方面，许多刚开始深蹲的运动员会尝试使用这种策略来移动负重。同样，考虑到特定运动与一般适应性的变化，我们在举重室的目标通常是尽量减少作为主要推动者的下背部参与，特别是对于下半身练习。

Goblet squats can certainly be loaded heavily, but after a certain point a landmine squat variation or, if appropriate mobility and stability exist, a front squat variation can be used. A previous SimpliFaster article went into great detail about how to improve and coach athletes into better front rack positions, which was spot-on with what we see in the golf population. Many golfers have tight and weak thoracic spines, so while we work on building a better base before loading those tissues with a true front squat, we also love using a zombie squat. The back squat is also a staple in our programs but only if an athlete can create the correct amount of external rotation at the shoulders to have proper bar placement.
高脚深蹲当然可以承受很大的负重，但在达到一定程度后，可以使用地雷式深蹲变式，或者，如果存在适当的灵活性和稳定性，则可以使用前蹲式变式。之前的一篇 SimpliFaster 文章详细介绍了如何改进和指导运动员进入更好的前架位置，这与我们在高尔夫人群中看到的情况完全一致。许多高尔夫球手的胸椎都紧而薄弱，因此，当我们在用真正的前蹲来加载这些组织之前努力建立更好的基础时，我们也喜欢使用僵尸深蹲。后深蹲也是我们训练计划中的一个主要内容，但前提是运动员能够在肩部产生正确的外旋量，以正确放置杠铃杆。

Videos 2a and 2b. Many golfers have tight and weak thoracic spines. We work on building a better base before loading those tissues with a true front squat, and we also love using a zombie squat.
视频 2a 和 2b。许多高尔夫球手的胸椎紧绷且脆弱。在用真正的前蹲来加载这些组织之前，我们致力于建立一个更好的基础，而且我们也喜欢使用僵尸深蹲。

Inspired by the work of Matt Rhea and others in the world of sprint performance, we have set ourselves on a journey to determine a ceiling effect of squat strength as it relates to improving speed and power output. Despite our large number of participants and their dedication to their programs, the number of athletes who can squat the proposed ceiling effect of 1.7x body weight is so small it is not a general concern for us! However, we do not work with many World Long Drive professionals, with men moving a driver at 140+ mph and women at 115+. These athletes almost always have a background in powerlifting, weightlifting, or other rotational field sports such as shot put or discus.
受到马特·雷亚 (Matt Rhea) 和其他短跑表现界人士工作的启发，我们踏上了确定深蹲力量天花板效应的旅程，因为它与提高速度和功率输出有关。尽管我们有大量的参与者并且他们对自己的项目很投入，但能够深蹲所提出的 1.7 倍体重天花板效应的运动员数量太少了，这并不是我们普遍关心的问题！然而，我们并没有与许多世界长途驾驶专业人士合作，男性驾驶驾驶员的速度超过 140 英里每小时，女性驾驶速度超过 115 英里每小时。这些运动员几乎总是有举重、举重或其他旋转场地运动（如铅球或铁饼）的背景。

Lastly, single leg strength must be analyzed, especially due to the different demands placed on the trail leg versus the lead leg in the golf swing. We have run into many cases where the golfer struggles to increase speed or deals with frequent back pain because their lead leg is weaker and less powerful than their trail side. In the golf swing, especially vertically, the lead leg generally produces anywhere from 300-800 Newtons more force than the trail leg. Currently, in our research and programming, any athlete who exhibits less than 95% limb symmetry in our jump tests gets flagged, and as always, our goal is to quantify how a specific training program can reduce these asymmetries and improve golf performance.
最后，必须分析单腿力量，特别是由于高尔夫挥杆中对后腿和前腿的要求不同。我们遇到过许多情况，高尔夫球手很难提高速度或经常出现背痛，因为他们的前腿比后腿更弱且力量更小。在高尔夫挥杆中，尤其是垂直挥杆时，前腿通常比后腿产生 300-800 牛顿的力。目前，在我们的研究和规划中，任何在跳跃测试中肢体对称性低于 95% 的运动员都会被标记，并且一如既往，我们的目标是量化特定训练计划如何减少这些不对称性并提高高尔夫表现。

2. Increasing Rate of Force Development
2. 提高部队发展速度

Many other articles have explained in much greater detail the shortcomings of this concept, but I will use this term until another is created. Most importantly for the golf swing, there is a finite amount of time during which force can be applied to the club, and there are only small improvements you can make to change that amount of time. For example, increasing a golfer’s thoracic rotation may help them create more shoulder turn, but this may provide only an extra 10 degrees of arc in which to produce force—in the grand scheme of things, this is very small.
许多其他文章已经更详细地解释了这个概念的缺点，但我将使用这个术语，直到创建另一个术语。对于高尔夫挥杆而言，最重要的是，可以对球杆施加力的时间是有限的，并且您只能进行一些小的改进来改变该时间量。例如，增加高尔夫球手的胸部旋转可能有助于他们产生更多的肩部转动，但这可能只能提供额外的 10 度弧度来产生力量——从宏观角度来看，这非常小。

Therefore, the amount of force a golfer can apply only matters if they can apply that force during that short amount of time in the golf swing. Impulse is becoming a more important metric by the day when using 3D force plate technology to analyze a golf swing. If a golfer can create 4,000 Newtons of force generally, but they can only express 800 Newtons of it during the downswing, it would be much more time efficient, safe, and effective to work on expressing that force quicker than it would be to try to add more force!
因此，高尔夫球手可以施加的力的大小只有在他们能够在高尔夫挥杆的短时间内施加该力的情况下才重要。当使用 3D 测力台技术分析高尔夫挥杆时，冲力日益成为一个更加重要的指标。如果高尔夫球手通常可以产生 4,000 牛顿的力量，但在下挥杆期间只能表达 800 牛顿的力量，那么更快地表达该力量会比尝试更快地表达该力量更加省时、安全和有效。添加更多力量！

All sorts of jumps and medicine ball training (but only under 8 pounds—anything else would be too heavy (just kidding)) can be useful to improve a golfer’s rate of force development. Many golfers enjoy this type of training as well because the application to the golf swing is much more evident than when performing a back squat. Debates can be had about the weight of the medicine ball that athletes should use, especially when the heaviest of clubs doesn’t even weigh 1 pound, and this is another question we hope to answer through our research at Par4Success. One of our most recent 12-week in-house studies investigated the improvements made by junior golfers who emphasized rotational med ball work or more sagittal plane upper and lower body power development. Let’s just say the results were so surprising we are running the study again with different athletes to confirm the results!
各种跳跃和健身球训练（但重量只能低于 8 磅——其他任何东西都太重了（开个玩笑））对于提高高尔夫球手的发力速度很有用。许多高尔夫球手也喜欢这种类型的训练，因为它在高尔夫挥杆中的应用比进行后蹲时更明显。关于运动员应该使用的药球的重量存在争议，尤其是当最重的球杆重量甚至不到 1 磅时，这是我们希望通过 Par4Success 的研究回答的另一个问题。我们最近进行的一项为期 12 周的内部研究调查了强调旋转中球训练或更多矢状面上半身和下半身力量发展的青少年高尔夫球手所取得的进步。我们只能说结果太令人惊讶了，我们正在与不同的运动员再次进行研究以确认结果！

We put much of our effort toward developing basic skills such as jumping and landing that will in turn create better jump heights and impulses during the golf swing, says @bprengle.
@bprangle 表示，我们投入了大量精力来发展跳跃和落地等基本技能，从而在高尔夫挥杆过程中创造更好的跳跃高度和冲量。Click To Tweet  点击发推文

Plenty of other resources talk about jumping and plyometric progressions. My addition to this body of work is to say that most golfers do not have extensive multi-sport history—it is a sport like few others in its drive for early specialization. Much of our effort is put toward developing basic skills such as jumping and landing that will in turn create better jump heights and impulses during the golf swing. Start simple, and you will often see better-than-expected results.
许多其他资源都讨论了跳跃和增强式训练。我对本文的补充是，大多数高尔夫球手并没有丰富的多项运动历史——它是一项与其他运动不同的早期专业化运动。我们的大部分精力都花在培养跳跃和落地等基本技能上，从而在高尔夫挥杆过程中创造更好的跳跃高度和冲力。从简单的开始，你常常会看到比预期更好的结果。

3. Utilization of the Stretch-Shortening Cycle
3. 拉伸-缩短循环的利用

One of our future areas of interest is determining the differences in high- and low-swing speed players with regard to their reactive strength index (RSI) and eccentric utilization ratio (EUR). While these tests have been used to drive training recommendations and differentiate athletes in jumping and team sports, little to no work has been done to evaluate these and other measures of the use of the stretch-shortening cycle of the lower body in golf.
我们未来感兴趣的领域之一是确定高挥杆速度和低挥杆速度的球员在反应强度指数（RSI）和偏心利用率（EUR）方面的差异。虽然这些测试已被用来推动训练建议并区分跳跃和团队运动中的运动员，但几乎没有开展任何工作来评估这些以及在高尔夫中使用下半身拉伸-缩短循环的其他措施。

One popular measurement uses biomechanical sensors to determine a golfer’s X-Factor Stretch. X-Factor is the difference between the golfer’s hip angle and torso angle in relation to their position at address, and the X-Factor Stretch is the difference between a golfer’s peak X-Factor and the measurement at the top of their backswing. As evidenced by research from Dr. Phil Cheetham and others¹, X-Factor Stretch is a determinant in club speed differences in amateurs compared to professional players—pros tend to have a much higher and more consistent Stretch value than their amateur counterparts. This is an interesting line of research in that it looks at, from a physiological standpoint, the stretch-shortening cycle utilization of the trunk in the golf swing, whereas most tests are focused on the SSC utilization of the lower body, specifically the ankles and knees.
一种流行的测量方法是使用生物力学传感器来确定高尔夫球手的 X 因子伸展度。 X 因子是高尔夫球手的臀部角度和躯干角度相对于其瞄准位置的差值，而 X 因子拉伸是高尔夫球手的峰值 X 因子与上杆顶点测量值之间的差值。 Phil Cheetham 博士和其他人的研究证明 ¹ ，与职业球员相比，X 因素拉伸是业余球手球杆速度差异的决定因素 - 职业球员往往比职业球员具有更高且更稳定的拉伸值他们的业余同行。这是一项有趣的研究，从生理学角度来看，高尔夫挥杆过程中躯干的拉伸-缩短循环利用率，而大多数测试都集中在下半身（特别是脚踝和脚踝）的 SSC 利用率上。膝盖。

Again, the golf swing is relatively static compared to other sport movements, and it is also unique in that almost the entire speed of the movement is determined solely by the athlete and nothing else—there is no reactionary component to it. Some research has looked at classifying golfers into different categories based largely on their swing mechanics and tempo in an attempt to drive training into either high-speed or low-speed plyometrics. What is interesting is that relatively high swing speeds can be achieved in a lot of different ways. Hopefully, we will find more answers to these questions backed by evidence-based performance tests.
同样，与其他运动相比，高尔夫挥杆是相对静态的，而且它的独特之处还在于几乎整个运动速度仅由运动员决定，而不是其他任何东西——没有反作用成分。一些研究主要根据高尔夫球手的挥杆技巧和节奏将其分为不同的类别，试图将训练分为高速或低速增强式训练。有趣的是，相对较高的挥杆速度可以通过很多不同的方式来实现。希望我们能在基于证据的性能测试的支持下找到这些问题的更多答案。

The golf swing is unique in that almost the entire speed of the movement is determined solely by the athlete and nothing else—there is no reactionary component to it, says @bprengle.
@bprangle 说，高尔夫挥杆的独特之处在于，几乎整个运动速度完全由运动员决定，而不是其他因素，其中没有任何反作用成分。Click To Tweet  点击发推文

Changing the Game of Performance Training for Golf
改变高尔夫表现训练的游戏规则

For team sport athlete coaches, I don’t think most of this information should come as a surprise to you—the vertical jump is a well-established means to testing your athletes’ explosive capabilities and even fatigue levels during hard training blocks. In fact, it is such a basic test that years of research has been spent on creating better tests!
对于团队运动运动员教练来说，我认为这些信息中的大部分都不应该让您感到惊讶——垂直弹跳是测试运动员爆发力甚至在艰苦训练期间的疲劳程度的一种行之有效的方法。事实上，这是一个如此基本的测试，以至于我们花费了多年的研究来创建更好的测试！

For those in the golf fitness realm, I beg you to begin collecting objective data that will guarantee success for your clients. The game of golf is only getting faster and spending precious training time on BOSU balls and with low load rotation belt movements promising improved “feel” in the golf swing will not prepare your athletes for what the game is going to become in five years or less.
对于那些从事高尔夫健身领域的人，我恳求您开始收集客观数据，以保证您的客户取得成功。高尔夫运动只会变得越来越快，在 BOSU 球上花费宝贵的训练时间以及低负载旋转带运动，承诺改善高尔夫挥杆的“感觉”，但不会让您的运动员为五年或更短时间内的比赛做好准备。

You may be lucky to come across an athlete who is so naturally powerful and flexible that you will still see improvements even though training time is spent on exercises with little carryover to the physical requirements of swinging a golf club, but these athletes are once in a lifetime. In order to reach their potential, I would staunchly argue that they would make even further improvements if training time was spent on evidence-based techniques designed to improve the three major ways to improve vertical force I outlined above.
您可能很幸运，遇到一位天生力量强大且灵活的运动员，即使训练时间花在对挥杆高尔夫球杆的身体要求几乎没有影响的练习上，您仍然会看到进步，但这些运动员一旦寿命。为了发挥他们的潜力，我坚定地认为，如果将训练时间花在旨在改进我上面概述的提高垂直力的三种主要方法的基于证据的技术上，他们将会取得进一步的进步。

Lastly, if you are a golfer who stumbled upon this article, I hope it encourages you to learn more about your body and how it affects your golf swing. If you want to improve your performance on the golf course, I would highly recommend utilizing a program that not only trains vertical power production but measures it as well.
最后，如果您是一名偶然发现这篇文章的高尔夫球手，我希望它能鼓励您更多地了解您的身体以及它如何影响您的高尔夫挥杆。如果您想提高在高尔夫球场上的表现，我强烈建议您使用一个程序，该程序不仅可以训练垂直发力，还可以对其进行测量。

Since you’re here… 既然你在这里……
…we have a small favor to ask. More people are reading SimpliFaster than ever, and each week we bring you compelling content from coaches, sport scientists, and physiotherapists who are devoted to building better athletes. Please take a moment to share the articles on social media, engage the authors with questions and comments below, and link to articles when appropriate if you have a blog or participate on forums of related topics. — SF
……我们有一个小小的请求。阅读 SimpliFaster 的人比以往任何时候都多，每周我们都会为您带来来自致力于培养更好运动员的教练、运动科学家和物理治疗师的精彩内容。请花点时间在社交媒体上分享文章，让作者提出问题和评论，并在适当的时候链接到文章（如果您有博客或参与相关主题的论坛）。 — SF

References 参考

1.Cheetham, P.J., Martin, P.E., Mottram, R.E., and St. Laurent, B.F. “The importance of stretching the ‘X-Factor’ in the downswing of golf: The ‘X-Factor Stretch’.” Optimising Performance in Golf. 2001:192-199.
1.Cheetham, P.J.、Martin, P.E.、Mottram, R.E. 和 St. Laurent, B.F.“在高尔夫下杆过程中拉伸‘X 因素’的重要性：‘X 因素拉伸’。”优化高尔夫表现。 2001：192-199。