Tom Fielding Golf School Japan

Screening Tests to determine your golf fitness.

Test Objective for 90/90 Test
This test is designed to highlight any limitations in mobility of the gleno-humeral joint and/or stability of the scapulo-thoracic junction. More specifically, the 90/90 Test measures the player’s range of external rotation in the shoulder and their ability to maintain scapular stability in a golf posture. We look at the amount of external rotation in each shoulder from a standing position and then compare that range to how the shoulder rotates in their golf posture. Many golfers will lose range of motion in their golf posture due to a lack of scapular stability. If the shoulder blade elevates or flares due to muscular imbalances or poor posture in their golf stance, it will change the orientation of the glenoid fossa (shoulder joint). This in turn, will greatly reduce the amount of external rotation in their shoulder joint.
Test Objective for the Lat Test
The Lat Test evaluates shoulder flexion which includes the flexibility of the latissimus dorsi muscle group, shoulder joint restrictions and scapular motion limitations. The lat muscle spans the entire back and inserts onto the arm.
Tightness in the lat can lead to loss of spinal posture anytime the arms are elevated, such as during the backswing. Also, the lat muscle can limit the ability of the player to rotate their shoulders on the backswing or the follow-through.
Common swing faults caused by lack of lat mobility are, Loss of Posture, Reverse Spine Angle, Limited Arm Heights, and Over-The-Top.
The lat muscle is a powerful internal rotator and adductor of the humerus. Therefore, it is a major contributor to power in the golf swing. 
OVERHEAD DEEP SQUAT TEST:
Test Objective for Overhead Deep Squat Test:
The Overhead Deep Squat Test is one of the most informative tests you can perform on a golfer.  The deep squat portion of this test is used to assess bilateral, symmetrical, mobility of the hips, knees, and ankles.  When you combine the dowel held overhead this test also assesses bilateral, symmetrical mobility of the shoulders as well as the thoracic spine. Therefore, the ability to perform this test requires closed-kinetic chain dorsi-flexion of the ankles, flexion of the knees and hips, extension of the thoracic spine, as well as flexion and abduction of the shoulders.
PELVIC TILT TEST:

Test Objective for the Pelvic Tilt Test:
The Pelvic Tilt Test is a great test for overall mobility of the hips in the lumbar spine and their ability to control the position of their pelvic posture.  The ability to move and control the position of the pelvis is critical for optimal power transfer from the lower body to the upper body during the golf swing. 



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Test Objective for the Bridge w/ Leg Extension Test
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The Bridge w/ Leg Extension Test is a great test for stability in the pelvis/lumbar spine/ core, especially the gluteal muscles. Glutes are the kings when it comes to stability and generating power from the ground up. This test will highlight any inhibition or weakness in the glute max due to over-recruitment of synergistic muscles, such as the hamstrings and lower back.
How to Perform the Bridge w/ Leg Extension Test
Start with the golfer supine, knees bent, feet flat, knees and feet together and arms extended out over the chest. Have them lift the pelvis up off the ground. Instruct them to keep the belt line parallel to the floor and try to extend the right leg from the knee. Have them hold this position for ten seconds. It indicates an instability in the glute on the left side if the pelvis on the right side drops or the left leg shakes. It indicates inhibition of the glute and recruitment of the synergistic muscles if the left hamstring or lower back starts to cramp. Repeat the test on the other side. 
The Single Leg Balance Test
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Test Objective for the Single Leg Balance Test
The Single Leg Balance Test measures the golfer’s overall balance. It highlights any ankle mobility or proprioceptive imbalances from left to right as well as overall stability in the core.


How to Perform the Single Leg Balance Test
Have the player stand tall with their arms down by their sides, but not touching their sides, and elevate one leg until the thigh is parallel with the ground. Once stable, have them close their eyes and see how long they can maintain balance. Any re-positioning of the foot is considered a loss of balance. Record and repeat on the other side. More than 25 seconds is considered normal so stop the test after 25 seconds.

8 Exercises To Improve Your Scapula Stability And Shoulder Mobility For Golf

Scapula Wall Slides – Facing The Wall

This exercise is a regression from the back to the wall scapula wall slides.
The aim here is to keep the forearms in contact with the wall as you slide them up and down. You should feel the scapula rotating around the rib cage as you can see in the video. The arms should never quite get to full extension at the elbow as that draws the focus away from the upper back.
Wall slides can help to increase shoulder mobility, activation of the upper back muscles, and scapula stabilisers. 
2-3 sets of 30-60 seconds. 

Scapula Wall Slides –Back To Wall

Scapula Wall Slides –back to wall
This exercise is a progression from facing the wall. It again benefits shoulder rotation, activation of the upper back muscles, and scapular stabilisers.
Keep the head, upper back and forearms in contact with the wall throughout. Before you begin sliding the arms you should tip the pelvis backwards to reduce the curve in the lower back – i.e. try to flatten the back on the wall.
Progress through wall slides is generally quick and therefore the next exercise adding some resistance will help to maintain overload and progression. 
2-3 sets of 30-60 seconds.

Mini-Band Wall Walks ​

A point to bear in mind when working on scapula stabilisation is that if the resistance you select is too heavy then the shoulder will likely shrug causing the prime movers to take over the movement and not effectively work the intended stabilising muscles (Coffel and Liebenson, 2017).
Therefore, select a mini-band that allows the shoulder to stay down while your forearms walk up the wall. Keep the spine neutral and the forearms parallel to each other throughout. 
Begin with 2-3 sets of 5 walks up and down the wall with 2-3 minutes rest between sets.

Mini-Band Arm Raises

Keep a stretch on the band throughout and maintain the position of the palms (facing each other) throughout the movement. When your arms get to the point of full extension at the elbow pull them apart even wider and raise overhead. Hold for a count of three and then return to the start position. Taking your time through this movement will lead to benefits in both scapula stability and shoulder mobility.
Begin with 2-3 sets of 5 arm raises with 2-3 minutes rest between sets.

Half-Kneeling Landmine Overhead Press ​

This great exercise benefits thoracic mobility through the anti-rotation core stability work involved. It also acts to increase the dynamic stability of the scapula.
Use a landmine or a free plate on the floor to place the bar in. Brace the core to keep the body still with no rotation or extension as you press the bar up straight out from the shoulder to a fully extended arm. Maintain good neutral posture throughout.
Begin with 2-3 sets of 10 reps on each side using your 10 Rep Max (10RM).
2-3 minutes rest between sets.

Bent Over Row With Barbell ​

In this exercise the posture of the upper body is very important. The spine should be in a neutral position throughout. Make sure the upper body is bent over from the hips in an almost horizontal position – how close to horizontal you get dictates the muscles that are worked on during this exercise. These can include the lats, rhomboids, posterior deltoids, traps, and biceps. 
As you row towards the lower ribs make sure nothing moves apart from the arms.
Begin with 2-3 sets of 10 reps using your 10 Rep Max (10RM) where you can still maintain form.

Reverse Flyes

Reverse flyes target the strength of the posterior deltoid, the rhomboids and the traps. Again, in this exercise the posture of the upper body is very important. The spine should be in a neutral position throughout. Make sure the upper body is bent over from the hips in an almost horizontal position. As you complete the flyes ensure the chin stays tucked in with the spine in neutral so that you don’t do any pigeon head movements! As with the bent over row – nothing moves apart from the arms. 
Begin with 3 x 10 reps using your 10 Rep Max (10RM) where you can still maintain form. 
2-3 minutes rest between sets.

Plank Mini-Band Walks

A great exercise to work on core stability through anti-rotation, upper back and shoulder strength. Assume a plank position and imagine there is a + on the floor beneath you. Walk your hands along each line of the imaginary + (forwards, backwards and to both sides) while minimising rotation of the hips and torso. 
Repeat two cycles for every set and complete 4-6 sets with 2-3 minutes rest between sets.