Elastic tube exercises can help to improve your balance during a swing.
For golfers, the elastic tube is a particularly versatile tool to help master technique and strengthen the muscles required to develop a stable and balanced swing. You can perform exercises to improve positional awareness, correct flaws in swing mechanics, strengthen your strike and reduce the risk of injury. Because tubing is light and easily transportable, you can perform these exercises at home or even in the office.
Gain Awareness of Position
Gain greater awareness of your body's positions while you swing by doing exercises with elastic resistance. For example, sharpen your awareness of the positioning involved in rotating your trunk against the resistance of your leg action and loading your backswing. Begin by tying one end of the tubing around your left thigh just above the knee. Knot the other end of the tubing around the upper region of your left arm. When you assume the setup position in which you wind up for a swing, the elastic should be taut. Inch your left shoulder upward to create an effective angle for your spine. Resist your upper body movement with your left knee, stretching the elastic as you draw your left shoulder beneath your chin. Hold the peak position of the swing for a few seconds, feeling the contraction and coil of the large muscles in your body. Repeat the exercise a few times to learn to load your body against the elastic resistance.
Streamline Leg Action
Excessive movement in your lower body when you wind and unwind your body during a swing can result in a lack of a consistent swing, according to Golf Today. Perform a simple elastic tubing exercise to work on the foundation of your swing and improve your balance. Begin by looping the elastic just above your knees. If you're in address position with knees bent, the elastic should be taut. With club in hand, assume the address position and concentrate on feeling your weight in the middle of your feet and not shifted toward your heels or toes. Practice your swings with the tubing around your legs, establishing a solid base and keeping your feet still and grounded.
Build a Powerful Core
By combining elastic resistance with the instability of an exercise ball, you can boost the intensity of exercises for your core muscles. Strengthening these muscles, which connect your upper and lower body, can help to improve the stability and balance of your swing. For example, begin a crunch by looping the middle of the tubing around a stationary object, such as a post or door frame, at waist height. Hold the ends of the tubing. Place an exercise ball far enough away from the anchor point to remove any slack from the elastic. Lie supine on the ball and face away from the anchor point. Your back should be on the ball with your hips hanging off the ball and knees bent at 90 degrees. Your thighs should be parallel to the floor. Extend your arms in front of you at shoulder level with elbows bent at 90 degrees and palms facing each other. Curl your upper body toward your chest and then hold the peak position for 15 seconds. Reverse the movement to return to starting position. Perform 10 reps for two sets. Execute a third set, but eliminate the hold and speed up the pace.
Strike the Ball Harder
A common mistake among golfers is trying to help the ball launch into the air as opposed to striking down and trusting that the ball will fly in the opposite direction. By repeating half-swings with elastic tubing, you can build confidence at striking the ball harder with proper mechanics. Begin by securing one end of the tubing around your right foot. Hold the other end of the tubing in the grip of your left hand, removing any slack. Practice half-swings with a club, concentrating on moving the shaft forward as you hit the ball. Check your form to make sure the shaft of the club and your left arm form a straight line after the strike. Repeat the exercise first to master form and then apply more pressure on the strike.