Using Output Sports to Improve Golf Performance

Introduction: The Evolving Game of Golf

Golf performance has transformed dramatically over recent decades, with players achieving significantly greater driving distances. On the LPGA Tour in 2024, Natthakritta Vongtaveelap led with an average driving distance of 291.56 yards, while Cameron Champ and Bryson DeChambeau led the PGA Tour and LIV Tour, respectively, with driving distances exceeding 320 yards [1]-[3]. 

According to Randa’s distance insights report, the average driving distance on both men's and women's tours has risen by 2.6% since 2003 [4].

While equipment innovations and technological advances are partly responsible for this progress, physical development practices of elite athletes also play a crucial role. Data-driven insights have become increasingly important, allowing golfers to enhance performance by focusing on specific physical attributes.

Enhancing Golf Performance Through Data

At Output Sports, our mission is to empower coaches and athletes by providing data-driven insights into their physical performance. By enabling objective testing, profiling, and monitoring over time, our technology equips coaches with the tools to assess strengths and weaknesses, paving the way for targeted physical development to benefit their on-course and range training.

We are proud to support the coaches of some of the world's best golfers with their physical preparation:

Source: Spencer Tatum | Tatum Human Performance

Source: Matt Roberts | Elitus Sports Medicine & Science

Source: Shane Lowry | Robbie Cannon, Cannon Performance

Key Areas for Golf-Specific Fitness

While golf is often perceived as a game of technique rather than physical fitness, research shows high levels of muscle activity and power are required throughout the swing. Studies have shown that the following are key contributors to increasing club head speed (CHS) and driving distance [5]-[7]:

• Strength
• Power
• Flexibility

Power

The ability to generate substantial ground reaction forces during the swing is crucial for the development of club head speed (CHS). Research has demonstrated a significant correlation between leg power and driving distance, with values ranging from 0.59 to 0.82, highlighting the importance of lower-limb power [8]. Additionally, peak power during a vertical jump shows a moderate relationship (r = 0.61) with CHS, underscoring the critical connection between vertical force production and swing speed [9].

How can Output help improve power?

• Test & Track CMJ Height: The CMJ is a key measure of lower-body power. Monitoring jump height can indicate improvements in force-generating capacity and neuromuscular efficiency, which directly translate to more powerful swings.
• Ballistic Exercises: Output allows for precise measurement of speed during ballistic movements such as medicine ball slams, kettlebell swings, and rotational throws—exercises that specifically enhance lower-limb power transfer and rotational power, vital for the golf swing.
• Velocity-Based Training (VBT): Utilize VBT to develop explosive strength through strength-speed and speed-strength zones. Tailoring loads to individual power zones ensures optimal adaptations relevant to golf performance, where speed of movement is a key factor.
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Strength

Strength serves as the foundation for power generation, making lower-body strength crucial for optimizing CHS development. Research has highlighted the significance of 1RM back squats, with strong correlations found between squat strength and CHS, indicating that an increase in maximum force-producing capability is beneficial for club head speed [10]. In addition, upper-body strength contributes substantially, enhancing the muscle activation of the pectoralis major and triceps brachii during the downswing, leading to increased CHS and consistency in impact quality [11].

While pull-ups may not directly correlate with golf swing performance, upper-limb strength is necessary for developing overall athleticism, regardless of individual anthropometric factors such as arm length, which may impact the difficulty of performing pull-ups.

How can Output help develop and monitor strength?

• Test and Monitor ROM: Output’s range of motion (ROM) criteria ensure that strength assessments, such as pull-ups and push-ups, are performed consistently and accurately. This data can provide valuable insights into an athlete's upper-body strength capabilities.
• Angular Velocity Tracking: Assess rotational strength by tracking angular velocity—a critical factor in power generation during the golf swing. Understanding how fast the athlete can rotate during training directly translates to greater CHS on the course.
• VBT for Specificity: VBT enables the development of golf-specific strength by manipulating load and velocity to target the most relevant power output zones. This specificity ensures optimal transfer to swinging power.

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Flexibility

Flexibility is essential for achieving an optimal range of motion during a golf swing. The X-Factor, which represents the separation between the axial rotation of the trunk and pelvis, is a critical element for maximizing CHS. Research has shown that lower-handicap golfers typically have a larger X-Factor (57°) compared to their higher-handicap counterparts (50°), and this difference significantly influences the power of the swing [12]. Further studies indicate strong correlations between the X-Factor and CHS, emphasizing the importance of rotational mobility in high-performance golf [13].

How can Output help monitor flexibility?

• Quantify shoulder internal/external rotation, trunk rotation, lateral flexion, and hip rotation with Output's ROM assessments to provide a comprehensive view of an athlete's mobility. Identifying limitations helps coaches implement targeted interventions to enhance the X-Factor and prevent overuse injuries.

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Balance/Stability

Elite golfers exhibit superior unipedal static balance compared to less skilled players, which is critical for maintaining a stable base during the swing [14]. Balance plays a pivotal role in efficient weight shifting during the backswing, downswing, and follow-through phases of the swing. Additionally, balance is crucial when navigating uneven terrain on the course, contributing to consistency and overall performance, as suggested by the correlations between unipedal balance and key performance indicators such as greens in regulation [14].

How can Output help assess balance?

• Single-Leg Balance Assessments: Evaluate lower-limb stability and coordination through unilateral assessments. These metrics can identify deficiencies in balance that may affect swing mechanics and performance under diverse playing conditions.
• Core Stability Monitoring: Incorporate core stability tests such as the bird dog to assess trunk control and ensure a strong, stable core capable of managing high rotational forces during the swing.

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Using Output for Comprehensive Golf Performance

Output Sports offers a streamlined 3-step process to enhance golf performance: Testing & Profiling, Training, and Tracking Progress.

1. Testing & Profiling

Understanding an athlete's starting point is crucial for any coach. To assist athletes effectively, it is essential to first understand their strengths and limitations. Output's versatility offers a wide range of tests that help build a comprehensive profile of athletes. Below is a hypothetical movement screen for golfers.

‍2. Training

With Output Sports, coaches can continually assess the development of physical qualities without the need for dedicated testing days. The higher frequency of testing reduces the risk of false positives or negatives, providing a more valid measure of an athlete's current status. Coaches are also able to quantify aspects of training that were previously hard to measure, such as ballistic medicine ball throws, either to monitor progress or prescribe appropriate loads for the desired adaptations.

3. Tracking Progress

Output’s charting and reporting features allow coaches to monitor progress against key metrics over time. These insights help correlate physical data, such as CMJ height or peak rotational speed, with golf-specific performance metrics like CHS, ensuring that training remains effective and targeted towards the athlete's specific goals.

Conclusion: The Future of Golf Performance

While golf remains a skill-based game, there is growing recognition of the importance of physical development. A well-structured strength and conditioning program positively impacts golf performance, from increasing distance off the tee to reducing injury risk. Coaches working with golfers should consider how physical training can be systematically incorporated to ensure ongoing improvement. If you're a coach working with golfers, we'd love to hear how your physical training is structured.

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References:

1. PGA Tour, "Driving Distance | PGA TOUR Stats," [Online]. Available: https://www.pgatour.com/stats/stat.101.y2020.html.

2. LIV Golf, "Driving Distance | LIV Golf Stats," [Online]. Available: https://www.livgolf.com/stats/driving-distance.

3. LPGA, "Average Driving Distance | LPGA | Ladies Professional Golf Association," [Online]. Available: https://www.lpga.com/stats-and-rankings/driving#tab-list.

4. The R&A, "2023 Distance Insights Report," [Online]. Available: https://www.randa.org/distance-insights.

5. A. L. Lewis, J. S. Ward, and T. Bishop, "Determinants of club head speed in PGA professional golfers," *Journal of Strength and Conditioning Research*, vol. 30, no. 8, pp. 2266-2270, 2016.

6. P. J. Read and R. S. Lloyd, "Strength and conditioning considerations for golf," *Strength & Conditioning Journal*, vol. 36, no. 4, pp. 24-32, 2014.

7. J. W. Keogh, D. A. Hume, and C. I. Reid, "Are anthropometric, flexibility, muscular strength, and endurance variables related to club head velocity in golfers?," *Journal of Sports Sciences*, vol. 25, no. 9, pp. 805-813, 2007.

8. G. D. Wells, M. Elmi, and S. Thomas, "Physiological correlates of golf performance," *Journal of Strength and Conditioning Research*, vol. 23, no. 3, pp. 741-750, 2009.

9. J. Hellström, "The relation between physical tests, measures, and clubhead speed in elite golfers," *International Journal of Sports Science & Coaching*, vol. 3, no. 1_suppl, pp. 85-92, 2008.

10. M. M. Pink, E. L. Perry, and J. A. Jobe, "Electromyographic analysis of the shoulder during the golf swing," *American Journal of Sports Medicine*, vol. 18, no. 2, pp. 137-140, 1990.

11. H. Tanaka, "Biomechanical analysis of professional golfers’ swing," *Sports Biomechanics*, vol. 5, no. 3, pp. 200-215, 2006.

12. C. Cheetham, "The importance of stretching the 'X-Factor' in golf," *Golf Science Journal*, vol. 7, no. 2, pp. 105-112, 2011.