At this point some of you are probably thinking; “Now I have heard it all”!
Even though vibration training is becoming more commonly known and most of you have heard some rumblings about its apparent benefits, it is in all fairness not the easiest training concept to understand. And to think that a vibrating plate can improve your handicap might really be pushing your imagination.
How does vibration training actually work?
Vibration Training was originally developed for astronauts that had spent so much time in zero gravity that their neuromuscular system did not respond to gravity anymore. In other words their muscles did not know how to contract against any form of resistant. Scientists therefore developed a system to involuntarily stimulate these muscle groups and Vibration Training was born. Since then research has now shown that depending on the vibration frequency i.e. 30 Hz, meaning the plate vibrates 30 times per second, the muscle groups exposed to the vibration will respond to the chosen intensity . The vibration acts as a stimulant on the neuromuscular system. Unlike conventional physical exercises the benefits of performing an exercise on a vibration plate will literally be up to 10 times more effective depending on the vibration intensity (Hz), the time spent on it and the amplitude chosen. This means greater training effects over a set time and reduced training time. Additionally as vibration training constitutes an entirely new stimulant it is a great addition to any training concept leading to overall improvements of sports performance.
So how does this benefit a golfer?
To be able to hit the golf ball with the highest degree of accuracy , and not send the turf flying like some of us, it is absolutely paramount to adopt optimum stability or core stability as the sports experts will call it.
For those of you that are not overly familiar with human physiology you might want to consider the mid section of your body as your core. However , and this is where it becomes interesting, your core system does not only consist of your abdominals but also of a deep layer of your back muscles, your buttocks, hamstring and pelvic floor.
Your core is literally your control centre. Good core stability and core strength will lead to good lower and upper body strength and control, which is needed for optimum positioning and posture before and throughout your swing and follow through.
With targeted vibration training for those different muscle groups you will be able to improve overall stability for all your joints which will not only lead to greater balance and accuracy but also improved swing, drive and follow through.
Our “Top Tip” Vibration Exercise to Improve Your Handicap
Single leg lunge
1) Stand in front of the vibration plate, then place your right foot on top of the platform and bend the knee of the front leg until you reach a 90 degree angle at the knee.
2) Now gently lower the knee of the back leg towards the floor.
3) Engage your abdominals and hold this position for a minimum of 10 secs before returning to your start position.
4) Then repeat with the other leg.
Suggested settings for your vibration plate:
Timer settings: 60 secs, tb repeated twice
Hz Settings: 25 Hz Beginners, 30 Hz Advanced
Vibration type: Vertical
Not only will Vibration Training improve your physical ability but it will give you the edge over some of your competitors. It will work wonders for your confidence.
Now go and get them!
Written By Monika Akabusi