TPI Physical Screen - Single Leg Balance Test
By Mark Pajich
A TPI golf screen is a physical assessment of how well your body moves in relation to your golf swing. There are 16 movement patterns that we check and depending on your results we may find that you have one or more of the 12 most common swing faults, each of which will have a direct effect on your game.
This series of articles will go through the TPI Physical Screen and how each movement pattern can impact your golf. Today’s article will focus on movement pattern no 8, Single Leg Balance Test.
Movement Pattern No 8: Single Leg Balance Test:
The objective of the Single Leg Balance Test is to measure overall balance. This test will determine if there are any imbalances in ankle mobility or balancing mechanisms, and it also challenges core stability. Having the ability to control balance as a golfer is important as it will affect your capability to maintain a strong athletic position throughout the swing; for example, having poor balance could cause swaying, sliding, and/or loss of position during the swing. These faults could be even more highlighted when faced with slopes and uneven ground.
The Single Leg Balance Test
Stand tall with arms out to the side while not holding or touching anything. In this position, bring one leg up until the knee is up to hip height. Once stable, close your eyes and see how long you can maintain balance. Loss of balance happens when any re-positioning of the foot occurs or if your hands touch your sides. Then repeat the whole process again on the other side. Ideally, you would like to maintain perfect balance for more than 25 seconds.
Watch Zakwan demonstrate the proper technique in the video below. You can check yourself in a mirror to see if you are doing it correctly.
Swing faults: TPI research shows that if you have limitations in the Single Leg Balance Test then you have a 20% chance of swaying and sliding, 15% chance of hanging back, and a 10% chance of losing posture and/or having early extension during the swing. These swing faults can cause you to have inconsistent impact, inconsistent swing path, as well as lower back pain.
Exercise: Single Leg Diagonal Swings
Start by standing tall with both arms out to the sides, but not touching the sides. In this position, bring your foot slightly forward while keeping your leg fairly straight. Now, swing your leg diagonally across your body. Do this 8 to 12 times for each leg without losing balance. Watch Zakwan complete the Single Leg Diagonal Swings exercise in the video below.
Exercise: Single Leg Lift and Reach
Start by standing tall with both arms out to the sides, but not touching the sides. In this position, bring one leg up until the thigh is parallel with the ground. Now, simply extend the leg forward and then go back to the starting position. Do this 8 to 12 times for each leg without losing balance. Watch Zakwan complete the Single Leg Lift and Reach exercise in the video below.