Personal Fitness Training & Golf, Xaviers Story
When it comes to personal fitness training there is a bit of misinformation and more than a few misconceptions. What I mean by that is often times people think that a personal fitness trainer has some type of magic wand, or special kind of vision, or trick that will help them get the results that they are looking for. A good personal fitness trainer however, will always start with the fundamentals, regardless of what you’re aspirations, or sport happens to be. This was the case with Xavier. Like many teenage athletes they’re full of vim and vinegar with his head going off in a million different directions thinking about the mechanics of his golf game but when personal fitness training starts with the fundamentals, it is frequently the fundamentals of how to prepare your mind and body for training, or for performing. The great thing about Xavier was his attitude. He was eager to learn and being naturally bright and motivated to learn he was eager to absorb the information. Xaviers objectives was to improve his overall consistency from hole to hole and round to round. In addition because Xavier was no longer playing any other sports we couldn’t lose sight of the need to improve on his overall conditioning as well.
The Importance of a Proper Warm Up
Xavier was only 12 when we he first come to me for help and like all young athletes due to their natural suppleness often do not understand that just because they do not “Feel Stiff” that it does not lessen the importance of proper warm up, and cooling down for that manner. After identifying the problems we then came up with a written, detailed age appropriate development plan to address the problem.
- Improving Muscle Memory: Good golf scores are always a function of a good swing which is always a function of good muscle memory. Golfers spend hours and many many dollars at the driving range to develop muscle memory but we were able to improve Xaviers swing and his muscle memory a routine that included specific exercises……………and some involved a club and some did not.
- Cognitive & Emotional Connection: Preparing the body and achieving muscle memory is only 1/2 of the equation. There isn’t one Olympic athlete on the planet who during their warm up does not prepare their mind by imagining, or visualizing a successful performance.
- Weight Room Preparations: Addressing the ball is one of the most important aspects of executing a golf swing, so with Xavier, when we were in the gym, we focused in on providing a specific set of exercises to help bring the appropriate front to back balance.
- Power off the Tee: All golfers want to be long off the tee and falsely believe the way to do this is by strengthening individual muscles, but the real key is the strengthening the movement. This means strengthening and synchronizing a group of muscles involved in the overall movement.
- Prehab to Prevent Injuries: The last part of Xaviers golf personal fitness training plan was to decrease the likelihood of the common golf swing injuries that beset the knee, groin, rib cage, lower back and shoulders so we incorporated joint stability, mobility and flexibility activities.
Xavier is now 19 years old and has taken his golf career to Alabama A&M University and was recently was awarded Freshman male Athlete of the year and posted the highest GPA on his team at the Annual Alabama A&M “ESPY” Awards Celebration. He is a leader and helps coach his teammates in the weight room, which most of them have had very little experience and are greatly apprehensive. Seeing his example of how working out both smart and hard in the classroom and the weight room pays dividends on the links Xavier has become a team leader and I expect great things from him and the Alabama A&M Golf Program in the near future.
According to Xavier
“Having the opportunity to work with Dallas Terrell has been a great experience. From an early age Dallas has always taken the time to answer my questions about strength & conditioning, and human anatomy in general. The amount of knowledge Dallas has about the athlete, the human body, and an athlete’s nutritional needs is amazing. Having the opportunity to work and intern under Dallas has allowed me to become a strong and knowledgable athlete. With aspirations of one day entering the sports medicine field, I am confident that I will be able to help my athletes succeed, because I have and am being trained by the best. Dallas Is hands down one of , if not the best coaches in the country. Any athlete who has the opportunity to work with coach Dallas will not regret it. Coach Dallas is not just my coach, he is family” -Xavier Hereford