The Use of Whole-Body Vibration as a Golf Warm-Up

Abstract

The purpose of this case series was to test the effectiveness of an active warm-up for recreational golfers using a whole-body vibration (WBV) platform. The variables that the warm-up tested for were increased flexibility, power, and golf performance. Ten adult men (age: 45 ± 15 yr) volunteered to perform their personal warm-up and record 7 of their golf swings. They then participated in an active warm-up involving flexibility exercises on the iTonic WBV platform and then recorded 7 more golf swings. The settings for the iTonic WBV platform were set to a frequency of 50 Hz and an amplitude of 2 mm, and each exercise was performed for 30 seconds. Eight different exercises were used for this warm-up. Significant changes (p < 0.05) were measured after the WBV warm-up in the following variables: sit and reach, ball speed, carry distance, and total distance. In a subgroup of subjects less than 45 years of age (n = 5), results mimicked those reported for the entire group in that both flexibility and power measures improved significantly. Subjects older than 45 years (n = 5) did not significantly (p < 0.05) improve in power measures but did improve sit and reach similarly to the younger group. These data suggest that a profound increase in the flexibility and power output of individual golfers occurs when a WBV warm-up bout is performed.

Full text

THE USE OF WHOLE-BODY VIBRATION AS A
GOLF WARM-UP
DEREK J. BUNKER,
1
MATTHEW R. RHEA,
1
TED SIMONS,
2
AND PEDRO J. MARIN
3
1
A.T. Still University, Mesa, Arizona;
2
Nicklaus Golf Academies, Eagle, Idaho; and
3
European University Miguel de Cervantes,
Valladolid, Spain
ABSTRACT
Bunker, DJ, Rhea, MR, Simons, T, and Marin, PJ. The use of
whole-body vibration as a golf warm-up. J Strength Cond
Res 24(x): 000–000, 2010—The purpose of this case series
was to test the effectiveness of an active warm-up for
recreational golfers using a whole-body vibration (WBV)
platform. The variables that the warm-up tested for were
increased flexibility, power, and golf performance. Ten adult
men (age: 45 615 yr) volunteered to perform their personal
warm-up and record 7 of their golf swings. They then
participated in an active warm-up involving flexibility exercises
on the iTonic WBV platform and then recorded 7 more golf
swings. The settings for the iTonic WBV platform were set to
a frequency of 50 Hz and an amplitude of 2 mm, and each
exercise was performed for 30 seconds. Eight different
exercises were used for this warm-up. Significant changes
(p,0.05) were measured after the WBV warm-up in the
following variables: sit and reach, ball speed, carry distance,
and total distance. In a subgroup of subjects less than 45 years
of age (n= 5), results mimicked those reported for the entire
group in that both flexibility and power measures improved
significantly. Subjects older than 45 years (n= 5) did not
significantly (p,0.05) improve in power measures but did
improve sit and reach similarly to the younger group. These data
suggest that a profound increase in the flexibility and power
output of individual golfers occurs when a WBV warm-up bout
is performed.
KEY WORDS power, flexibility
INTRODUCTION
The golf swing is a complex movement that uses the
nervous, muscular, and skeletal systems in a co-
ordinated fashion. Optimal swing performance is
hindered if there is stiffness or limitations in range
of motion. Finding ways to decrease the occurrence or
severity of muscle/joint stiffness is an important aspect in the
field of exercise science and health promotion.
Getting ready for any competition, such as golf, requires
a proper warm-up. Golf injuries are common because of the
link between the fast moving golf club and power-generating
torsion (8). There is basic scientific evidence that suggests
that an active warm-up may be protective against muscle
strain injury (14). Also, the relationship of flexibility to
athletic performance is likely to be sport specific (5). Various
symptoms of an improper warm-up may be felt before or at
the beginning of a round of golf. Those symptoms include
muscle or joint stiffness or pain, which can result in a decrease
in explosiveness and alterations in swing mechanics.
The use of a general warm-up may be used to enhance
physical performance and prevent sports-related injuries
among golfers. Warm-up techniques are primarily used to
increase body temperature and are classified into 3 major
categories: (1) passive warm-up, which increases temperature
by some external means; (2) general warm-up, which
increases temperature by nonspecific body movements;
and (3) specific warm-up, which increases temperature using
similar body parts that will be used in the subsequent, more
strenuous activity (17). The majority of the benefits of
a warm-up are related to the temperature-dependent
physiologic processes. An elevation in body temperature
produces an increase in the dissociation of oxygen from
hemoglobin and myoglobin, a lowering of the activation
energy rates of metabolic chemical reactions, an increase
in muscle blood flow, a reduction in muscle viscosity, an
increase in the sensitivity of nerve receptors, and an increase
in the speed of nervous impulses (17). Warm-up may also
reduce the incidence and likelihood of sports-related
musculoskeletal injuries. Improving flexibility through
stretching is another important preparatory activity that
has been advocated to improve physical performance.
Maintaining good flexibility aids in the prevention of injuries
to the musculoskeletal system (17).
A general warm-up that can accomplish all that has been
listed above may require 20 to 30 minutes of light aerobic
exercise and stretching. An active warm-up on the iTonic
whole-body vibration (WBV, Logan, UT, USA) system may
facilitate an effective, quick warm-up among golfers. During
Address correspondence to Derek Bunker, dbunker@atsu.edu.
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the last decade, several controlled studies suggest the positive
effects of WBV in strength or power development (3,13),
flexibility (4,18), and bone mass (12). This WBV training has
also been shown to have a positive effect on range of motion
of the hamstrings (18). This same response among golfers
could have valuable outcomes.
During the golf swing, it is also important to create as much
power, or explosiveness, as possible. There are data indicating
that vibration may enhance measures of explosiveness (11).
Explosive strength is defined as the ability of the neuromus-
cular system to produce dynamic force rapidly in an open
kinetic-chain movement, such as jumping, in which rate of
force development is at or near maximum (16). Several
studies and reviews have indicated that performance
enhancement, including force production, may be achieved
by the effects of acute local vibration (7,9). Therefore, it
may be advantageous to use a combination of vibration and
stretching as part of the warm-up, thus enhancing range of
motion and preserving or enhancing explosive performance
(15). The improvement in muscular power after acute
exposure to WBV results in performance gains that would
otherwise require weeks of training (2). The purpose of this
research was to examine the efficacy of WBVduring an active
warm-up to increase flexibility and power, along with
subsequent golf performance.
METHODS
Experimental Approach to the Problem
To examine the influence of WBV on the extent of
a general warm-up for golf, recreational golfers were
subjected to a dynamic WBV warm-up in between
2 sessions of hitting. Each individual performed their
personal pregolf warm-up, performed a functional move-
ment squat test, and performed a sit and reach test before
hitting 7 shots with the driver and having their
performance recorded. Next, with proper instruction, each
of the golfers was taken through a bout of WBV stretching
exercises. The functional movement squat test and the sit
and reach were performed again with the results recorded.
After the WBV warm-up, subjects rested for 3 minutes and
then performed 7 more swings with their driver, again
with the results being recorded. Changes in performance
on the fitness and the shot performance were evaluated to
determine the effect of WBV.
Subjects
Ten adult men (age: 45 615 yr; handicap: 10 67) volunteered
to participate in this case-series study. All subjects reported
participation in aerobic exercise at least 2 days per week for
3 months before beginning the study; however, none reported
participation in resistance training sessions during that time.
None reported any physical conditions that would impair
their ability to perform WBV exercise. Participants provided
informed consent to participate in this study, which was
conducted in accordance with the Declaration of Helsinki
and approved by a review board for research with human
subjects.
Procedures
The subjects arrived at their scheduled times. Each subject
began performing his individual warm-up that he routinely
did before beginning a round of golf. After the warm-up was
complete, he performed the overhead squat (a functional
movement screen test). Performance was evaluated and
recorded. He then performed a standard sit and reach test.
These results were evaluated and recorded. After these tests
were completed, the participants actively rested for 3 minutes.
After the rest period, the subjects stepped onto the tee box,
where the high-speed cameras were set up, and hit 7 golf balls
with their drivers. The data from their 7 drives was recorded.
Next, the subjects performed an active warm-up on the
WBV platform. The settings for the iTonic WBV machine
were set to a frequency of 50 Hz, with a 2 mm amplitude, and
each exercise was timed for 30 seconds. Eight different
stretches were used for this warm-up:
1. Forearm stretch. Subjects knelt facing the WBV machine,
placed their hands on the WBV platform, straightened
their arms, and leaned forward over their hands and
fingers, causing their forearms, wrists, hands, and fingers to
be stretched (Figure 1A).
2. Half pushup. While the subjects knelt in front of and facing
the WBV machine, they grabbed both sides of the WBV
platform and held the position of a half pushup for the
entire exercise. While in this position, the subjects shifted
their weight and moved to the left and the right to stretch
the muscles of the pectoral girdle (Figure 1B).
3. Cross-over. Subjects knelt in front of and facing the WBV
machine. They then crossed their arms, 1 over the other,
and grabbed hold of the far side of the WBV platform. The
subjects then sat back on their heels while pulling on
the platform to stretch their shoulders and the muscles of
the upper back (Figure 1C).
4. Cat and dog. Subjects knelt in the same position as the
above 3 stretches, grabbed the far side of the platform, and
arched their backs as much as possible, like a cat. Then,
from that position, they then sat back on their heels and
flattened their backs, like a dog. The subjects went back and
forth between the 2 back positions for the 30-second
exercise (Figure 1D, E).
5. Toe touch. Subjects stood on the WBV platform and faced
away from the controls. They placed their feet about
shoulder width apart with their knees slightly bent. They
then tried to touch their toes during the entire exercise
(Figure 1F).
6. Sumo squat. Subjects stood on the WBV platform and faced
the controls and handles. They placed their feet near the
sides of the platform and slightly pointed their toes outward.
Holding onto the handles, subjects squatted down below
parallel and shifted their weight from 1 foot to the other,
rockingtotheleftandtotheright(Figure1G).
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7. Lunge and reach. Subjects
placed a Bosu ball in front of
the WBV platform. They
placed 1 foot on the WBV
platform and the knee of
the other leg on the Bosu
ball (lunge position). While
in the lunge position, subjects
extended their arms to the
ceiling, twisted their torso in
the direction of the foot on
the platform, and leaned
back as well. They did
1 30-second exercise per foot
(Figure 1H).
8. Golf stance and rotate. Sub-
jects stood on the WBV
platform with their feet
shoulder width apart and
their backs toward the con-
trols. They bent their knees
and flexed their backs as in
preparing to swing a golf
club. Instead of a club, the
subjects held a medicine ball
and slowly moved the ball in
the same path of their golf
swing. They rotated their
torso, hips, arms, and should-
ers to mimic their golf swing
(Figure 1I, J).
Once subjects finished this
active warm-up on the WBV
platform, they then proceeded
with the same overhead squat
(functional movement screen)
and sit and reach tests that were
performed after their personal
golf warm-ups. These results
were evaluated and recorded.
The participants actively rested
for 3 minutes. When the rest
period was complete, the participants stepped onto the tee
box, where the high-speed cameras were situated, and hit 7
golf balls with their driver. The data from these 7 swings were
recorded.
Golf Performance Measures
The golf performance measures that were recorded were
golf ball spin, golf ball launch angle, distance the golf ball
carried during flight, total distance the golf ball traveled,
and the accuracy of the golf ball. The system to record
these measures consisted of high-speed cameras and
computer analysis software. The Jack Nicklaus Coaching
Studio Video and Data Analysis System of the Nicklaus
Golf Academy were used to measure and evaluate golf
performance.
Statistical Analyses
Descriptive statistics were calculated for each measurement
time. Kolmogorov-Smirnov test was used to test for normality
of the data and demonstrated that the data were normally
distributed. Therefore, a paired samples t-test was used to
compare pre- and post-WBV golf performance variables.
Because of the wide range of subject ages, 2 age groups were
created: less than 45 years and more than 45 years. After
the main analysis, subsequent paired samples t-tests were
completed with the data set separated according to age
Figure 1. Position adopted in each exercise: A) Forearm Stretch, B) ½ Pushup, C) Cross-over, D-E) Cat and Dog,
F) Toetouch, G) Sumo Squat, H) Lunge and Reach, and I-J) Golf Stance and Rotate.
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group. SPSS statistical software package v.14.0 (SPSS, Inc.,
Chicago, IL, USA) was used for all calculations, with the level
of statistical significance set at p#0.05. Mean statistical
power for all analyses was found to be 0.89. Data are
expressed as mean 6SDs.
RESULTS
Significant changes (p,0.05) were measured after the WBV
warm-up in the following variables: sit and reach, ball speed,
carry distance, and total distance. Sit and reach measures
improved 8.00 63.37 cm, representing a significant
improvement in hamstring and low back flexibility (Figure 2).
All other significant changes related to improvements in
power: ball speed (+1.53 61.82 ms
21
), carry distance
(+9.72 611.86m), and total distance (+10.05 611.59 m)
(Figures 3 and 4).
In subgroup of subjects less than 45 years (36.6 64.7 yr;
n= 5), results mimicked those reported for the entire group
in that both flexibility and power measures improved
significantly; however, the average improvement was greater
in power (ball speed: +2.84 61.36 ms
21
; carry distance:
+19.11 60.68 m; total distance: +19.68 66.62m). Subjects
older than 45 years (54 64.6; n= 5) did not significantly
(p,0.05) improve in power measures but did improve in sit
and reach similarly to the younger group (Figure 5).
DISCUSSION
These data demonstrate a significant and profound benefit of
executing an active warm-up on a WBV platform. There is an
increase in the flexibility and power output of recreational
golfers when a WBV warm-up bout is performed. Such an
effect could prove valuable in the warming-up process of golf
and the effectiveness of play during the round. Although
further research is needed to identify physiologic mechanisms
by which WBV may result in increased flexibility and power,
the current data clearly demonstrate a positive effect on the
golf performance.
Figure 3. Mean and standard deviation of pre and post ball speed.
*Significant difference (p,0.05)
Figure 5. Age comparison. *Significant difference between groups
(p,0.05).
Figure 2. Mean and standard deviation of pre and post Sit and Reach.
*Significant difference (p,0.05).
Figure 4. Mean and standard deviation of pre and post carry distance
and total distance. *Significant difference (p,0.05).
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These effects on flexibility and power could be dependent
on vascular and neurophysiologic mechanisms. The WBV
can enhance the vibratory stimulus of the proprioceptive loop
and may also replicate a warm-up effect by increasing pain
threshold, blood flow, and muscle elasticity (2). It was also
found that the addition of vibration to a stretching routine
can increase flexibility while maintaining explosive strength
(5). The enhanced muscle power observed after acute
vibration is suggested to occur by way of potentiation of
the neuromuscular system, whereby stimulation of muscles
spindles (Ia afferents) results in reflex activation of motor
neurons with increased spatial recruitment (2).
The lack of improvement in power in the older than 45 year
group may require further research evaluations to validate and
explain. The frequency or the duration of the WBV systems
setting that was used may play a critical role in the amount of
flexibility and power individuals can achieve after performing
the specified exercises. The exercise bout may have been too
intense, although there may not have been enough recovery
time between the 8 exercises or between the completion of
the warm-up and when subjects began hitting golf balls. With
a lack of recovery time, their muscles may not have recovered
completely from the fatigue generated during the WBV
warm-up. Cochrane et al. (1), studying the acute physiologic
effects of acute WBV exercise in younger versus and older
people, found an interaction effect of vibration and group, in
which the WBV related to a VO
2
increase was less in an older
aged group compared with a younger aged group.
Another consideration when attempting to apply the
findings of this study to recreational golfers is the lasting effect
that a WBV warm-up might have on the human body. These
effects may be individualized and may only last for a brief
time. Identifying the optimal warm-up routine, as well as the
length of lasting beneficial effects, must be determined to
enable recreational golfers to most effectively take advantage
of possible benefits.
PRACTICAL APPLICATIONS
The WBV warm-up exercises, which are quick and efficient,
can help improve the flexibility and power output of
recreational golfers, considering that increased flexibility
during the golf swing and longer drive distances is beneficial
to all recreational golfers. Exercise professionals can imple-
ment this active WBV warm-up with any recreational golfer.
These professionals need only to adhere to the recommended
prescription contained within this article. The inclusion of
WBV in a warm-up is expected to enhance golf performance
by increasing flexibility and power.
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