First Movement

Article by Dr Larry Callaway

BIO - Specific Chiropractic Center - Dr Callaway Blog

With any movement we make, especially with the golf swing, the first muscle that contracts in an extremity is the opposite gastrocnemius (calf).    With that being said your calf muscle has to be strong and flexible.   The first muscle movement within core is the transverse abdominus.  This muscle needs to be strong and fatigue resistant.

In order for your calf to be strong and flexible you must train them to work in the condition in which you use them.  The golf swing is very dynamic and mobile.  The same goes for how your calf muscles should work.

TOP THREE
1)    Toe raises: In order to maximize your calf muscles you should be able to do a pain free toe raise.  Start on a flat surface and push through your toes lifting your heels of the ground hold for 3 seconds and return to the ground.  Once you have mastered this simple exercise advance to one leg at a time and then with your heels starting below your toes.  You can also add resistance.
2)    Toe Explosions: With your body in the pre-swing phase rock back on your heels and then rock forward onto your toes and then rock to your toes pushing thru the ground your entire foot should leave the ground.  Land back on your toes and slowly!! Rock back to your heels.
3)    Roll Them out:  The final tool to improve calf mobility is to get a foam roller or a massage stick of some sort and work out the calves.  Typically the spots that are painful are the spots that are restricting both mobility and strength.

Improving calf mobility and strength will help you drive through your toes and increase distance with your clubs.