• danny-king-performance

THE PERFORMANCE ACADEMY

Better Performance. Better Golf.

Mind

Body Language

Have you ever seen yourself after you make a great shot ? or have you witnessed your actions after you’ve dropped a couple in the water off the tee? Typically the head will fall down and there will be a deflated look about you, which continues throughout the from nine until you reach the 10th hole and amazingly start to play better.

Why is that?

The secret is this; stop attaching emotion to bad shots and celebrate your great ones! I know it sounds too simple but true. As golfers we constantly are traveling up and down that emotional ride which doesn’t benefit our golf games.

Fitness

Tune Up 

Golf is all about performance! Like all rotational sports such as baseball and hockey, golfers need to synchronize all the body for maximum performance. That is harder than you think. In our inaugural year at the Performance Academy at Magna 95% of the golfers coming for lessons had some body issue that affected their ability to swing the club properly. 100% of these issues were non-traumatic or caused by every day life. The good news is that if caught in time all of these issues can be corrected!


Do cyclists make good golfers?

Honestly no! The motion and the muscles used in cycling are so different that the conversion of the exercise benefit from cycling to golf is roughly 30%. Why not get a 90% conversion or higher and enjoy your game of golf.

The concept is quite simple and is commonly referred as sport specific training. Basically if you want to golf then train your body with golf in mind. For example, golfers would choose the treadmill over cycling for a cardio choice. Golfers would do planks instead of sit-ups or crunches to build core strength. The no frills exercise program will give you a no frills golf game. Get some good golf specific exercises and enjoy your game of golf.


Don’t Lock in your Bad Posture

How many hours a week due you put in at the gym and on the range to improve your golf game? More importantly what is the return on your investment? While we all know it takes 10,000 hours to be good at golf! Does your training really make a difference?

With the renewed interest in exercise and prevention we are finding more and more golfers exercising on top of bad posture. This merely locks in the bad posture and makes the game even harder. How many of your friends are getting one hip or one knee replaced and not both? How many have had surgeries to fix a problem only to have it slowly begin to return? We are asymmetrically built – a large heavy liver on the right side. Three lung lobes on the right and two on the left and we sit bent forward to work, eat, drive the car. This all leads to an asymmetrical body posture. Then we try to swing a golf club that requires symmetry and the ability to synchronize the various body segments for maximum power and performance. Makes sense???

So do yourself, your body and your golf swing a favour. Get a posture analysis done and a customized exercise program. You won’t believe the difference!

Nutrition

Nutrition

Developing the proper foundation for the golf swing takes dedication and discipline to perform at your highest level. At the Performance Academy we strive to educate all our students on nutrition both on and off the course. Here’s a great article I would like to share with you.

The Four Corners of Superfood Nutrition

Listening to your swing coach is important, but your body can only perform at its best when you get everything your body needs.  The Four Corners of Superfood Nutrition is an integrated approach that combines four of the most clinically validated areas of nutrition science including; eating fewer calories while increasing nutrient density, minimizing sugar intake and high glycemic response foods, increasing antioxidants, and getting the right fats.

  1. Eat nutrient-dense foods.
  2. Eat the most highly nutritious and nutrient-dense foods available while eliminating sugar, processed food and junk foods. This will naturally reduce your overall calorie intake while increasing the nutrient value ingested by the body. Include a daily high-quality multi-vitamin/mineral/nutrient/antioxidant formulation for optimal benefits. There are more than 2,000 research studies that suggest this approach alone extends life, delays disease, optimizes weight, improves mental clarity and enhances performance.
  3. Maintain healthy blood sugar levels.
  4. Managing your glycemic response by minimizing grains, breads, starches, sugar, which all quickly elevate blood sugar levels setting up the dreaded back nine energy crash.  This will also minimize excessive body fat, fatigue and blood sugar imbalances.  Maintaining healthy blood sugar levels and avoiding the blood sugar and insulin roller coaster are key to sustained energy.
  5. Consume high-antioxidant super foods and supplements.
  6. Such items contain high-levels and a wide variety of antioxidants that protect every cell in the body and promote excellent health, vitality, recovery and longevity.
  7. Eat and supplement with super fats.
  8. Essential fats such as omega-3 fatty acids found in cold water fatty fish, grass-fed beef, eggs, some nuts and chia seeds and flax seeds are absolutely necessary nutrients for the health of your immune system, heart, skin, endocrine glands, brain function, nervous system and energy levels. EPA/DHA (eicosapentaenoic acid/docosahexaenoic acid) are the omega-3 fatty acids derived from fish and fish oils. The best source for EPA and DHA is cold-water, oily fish including salmon, herring, mackerel, anchovies and sardines (avoid farm raised fish).  Other superfats include almonds, coconut, macadamia nuts, olives and avocados.


Why it Works

There is a growing body of evidence supporting this approach.  One clinical research study published in The American Journal of Clinical Nutrition (June 2002) suggests that the combination of all 4 Corners of Superfood Nutrition magnifies the positive results of each corner individually causing them to work better together than separate.


Cheap Substitutes

It’s widely accepted that a good night’s sleep will offer an advantage well beyond the first tee, but it is equally important to continue to provide the body with good, clean fuel throughout the entire round. Regardless the handicap, golfers at every level should beware of foods and drinks offered on the snack cart. Filling up with soda, sports drinks or candy bars disguised as energy bars can have a negative impact on energy and concentration.  Sometimes you’ll find these snacks in the most unlikely and inappropriate places, such as a PGA Tour event.

Bio Mechanics

Biomechanics

Sound body bio mechanical fundamentals are at the core of the Academy’s Sport Sciences Program. Over the last 10 years Danny King and his team of Kevin and Adam Honsberger from Honsberger Ph Bio Mechanics Clinic have collectively been tracking data and developing programs at the academy to improve the overall performance of the players, with a focusing on proper body alignment. This foundation will serve to increase mobility, stability, power and ultimately performance. In addition sound biomechanics will also serve to maintain the health of the players and reduce injuries. Sound biomechanics allows for the training of new motor patterns while keeping the body in perfect alignment will produce a more efficient golf swing, allowing students the ability to practice and play pain free throughout their golfing careers.

Commencing in the spring of every season each student will receive a full bio mechanical assessment in addition to a three dimensional analysis at the Taylor Made Performance Lab twice a year. This detailed process outlines a kinematic blue print of each student tracking the improvements over the duration of the program.

This information will help to create a custom exercise program for the players to work on throughout the year.

Training

Training


What’s the perfect training program for me?

The concept is quite simple and is commonly referred as sport specific training. Basically if you want to golf then train your body with golf in mind. For example, golfers would choose the treadmill over cycling for a cardio choice. Golfers would do planks instead of sit-ups or crunches to build core strength. The no frills exercise program will give you a no frills golf game. Get some good golf specific exercises and enjoy your game of golf.


Danny King’s Training Program

During the off season allows me to have the opportunity to focus on building a consistent golf swing with mobility, stability and strength. This will allow me to compete at my highest level allowing me to coach full time and practice throughout the year.

Commencing in December my weekly routine will consist of 3 days of strength,1 day of mobility/ stability and a day of hot yoga. Here’s a couple of my favourite strength training exercises:


Strength Training

  • Over Head Squat

Additionally, the overhead squat requires us to maintain t-spine extension – vital for good posture and rotation in the swing – whilst activating the core – essential for the transfer of power up the kinetic chain in the golf swing

  • Mobility

Thoracic spine mobility is an extremely important, and often times overlooked, component to a variety of dysfunctions.  Poor thoracic mobility can affect the shoulder, neck, low back, and hip very easily.  Unfortunately, our daily habits and posture make us all very prone to poor thoracic spine mobility.

  • Posture Arch

A posture arch allows you to slowly increase your mobility in the T spine. This uniquely design wooden Acu-Back spine stretcher is used to stretch your lower and mid-back to correct postural problems. Additionally, with the interchangeable orbs, you can simply lay on it and target the pressure points to ease muscle tension.


Stability

  • One Legged Dead lifts

When the movement is performed on just one leg, this requires a really good balance and coordination, which contributes to the need of incorporating this exercises in your training program. Even though this movements are performed on one leg, they involve the whole body, if you perform them properly

Mobility/ Stability/ Strength / Breathing

Concluding the week with some hot yoga is the perfect culmination to the week. I believe that “Yoga is the hidden secret to playing great golf.” Yoga combines all the areas that we need to perform better golf in addition to working on controlling our breathing throughout the class.

Hot Yoga

In this class the Moksha sequence is linked together with vinyasa flows. Emphasis will be on the synergy between breath and movement to help you deepen your practice. This class is always moving, and is set at a quicker pace than a Moksha class.  It is great for upper body strengthening and improving cardiovascular health.

 

 

The Performance Academy

Let’s Improve Your Game!