How to make swing changes in golf and baseball

Professional golfers and baseball players have alluded to the fact that it takes many repetitions and often repetitions executed in competition, before changes in technique are finalized.  I agree that it takes many repetitions depending upon the complexity of the skill or technique change being attempted.

On the highest level of performance as displayed by most players, changes in technique are usually minor. If they were major changes they would not be able to play well – or even play on a competitive level – for up to a year! This is how long it would take for them to break the old habit and establish a new habit (technique).

When it is a minor change it usually takes several hundred to several thousand repetitions before the modification (change) is well ingrained into the total technique. During this time they should not be competing. When competing (before the change is complete) you automatically go back to what you were previously doing. This disrupts any nervous system patterning that may be taking place in regard to the changes.

Progress can be speeded up if specialized strength exercises that duplicate the action(s) involved in the changes are executed at the same time. The specialized strength exercises not only develop your ability to make the changes, but also help you develop the muscle feel for what you should experience in the new action. Just concentrating on technique changes without first establishing the physical ability and feel for the new action, not only takes longer but it is less effective.

The concept of specialized strength exercises is relatively new. It was originated by the Russians and refined and expanded in my research and practice.  (See  Explosive Golf and Build a Better Athlete for examples of specialized strength exercises that duplicate the key actions involved in the sport).  By using specialized strength exercises you can speed up the muscular development, getting a feel for the movement and muscle memory.

Specialized strength exercises have an immediate effect on learning and enhancement of specific actions. They not only involve the same neuromuscular pathway but also the same type of muscular contraction.  In addition, you develop strength in exactly the same range of motion as it is displayed in execution of the swing.  By doing these exercises you’ll experience a faster learning curve and even enhance your ability to not only make technique changes, but to execute a better hit. At the same time you will prevent injury!

For more information on specialized strength exercises, especially in comparison to general exercises that are typically executed by players, see Explosive Golf and Build a Better Athlete.

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