Ladies Tee

By Golf Fitness MagazineOctober 16, 2008, 4:00 pm
As the weather turns colder many avid golfers are faced with the fact that Mother Nature does not allow them to maintain their golf games year round. All of the long hours and hard work at the golf course seems to come to a halt until the ground thaws. The good news is there are many things that a golfer can do during this downtime to keep their games conditioned and sharp.
 
For women especially, it becomes easy to lose distance and club head speed during these winter months. I dont want to just single out players that live in northern climates, with the shortened day light hours, it is a great idea for those who live in warmer climates to also use this extra time to better condition their bodies. Golf stores carry all sorts of devices to keep your feel alive. With instructional tools such as swing trainers, hitting nets and putting aids, winter can be the most opportune time to take full advantage and fire up your conditioning.
 
In developing your routine, it is not only important to build muscle and/or strength, keep joints healthy and keep the body flexible, but to also maintain movement patterns conducive to the golf swing. This not only trains muscles that are utilized within the golf swing but also improves your muscle memory. Outside of flexibility issues, many swing faults can be improved through motions that specifically address the problem. It is like teaching or retraining the body through repetitive corrective exercises.
 
How often should swing specific exercises be performed, and how much of those types of exercises should be incorporated within ones workout routine? I use a percentage formula of golf specific exercises with my clients depending on what part of the season it is. But for the avid golfer looking to maintain positive swing habits, these types of exercises can and should be performed daily. The equipment is minimal and these exercises can be done at home. A medicine ball ranging from 4lb-12lb. and band tubing with handles (either red, blue, orange or black). Weight and resistance depends on the strength of the individual. A golf club also can be used.
 
The following are some drills that can be easily performed at home or the gym. They will instill proper muscle memory during the off-season and guarantee that once the course is green, your positive swing habits will not have been forgotten and you will start the season where you left off, moving forwards, not backwards.
 
Standing medicine ball throw
 
Take a position identical to your golf stance, practice throwing the medicine ball rotationally into a solid wall or to a partner. Do sets of 20 repetitions to each side (yes, left handed also); perform three sets increasing the distance between you and the intended object with each set.
 

 
Standing one leg rotation
 
Practice balancing on one leg at a time with this exercise. Shift your weight to one foot, lifting the other behind you. Place a golf club horizontally across your shoulders. Take your golf stance and rotate back and through the upper body golf rotation. Perform 20 full rotations on each leg. Repeat for three sets.
 
Theraband downswing
 
Attach a theraband (some models come with a doorjamb attachment, if not create a knot within the middle) to the upper portion of a door and then close it securing the band. The band should be approximately the height of the top of your golf swing. Take your golf stance and use the resistance of the band to feel the muscles used in the downward portion of the swing. Stop motion at the impact area. When performed in front of a mirror, the aspect of arm and hip motion can be a great visual tool that will also become ingrained within the body.
 

 
Andrea Dodatto is an A.C.E. Certified,C.H.E.K. Golf Biomechanic, and Golf Pilates Specialist. She has been featured on ESPN and the Golf Channel and is a personal trainer to many PGA, LPGA and Futures Tour players and is a GFM Advisory Team Member. To learn more about Andrea, log onto the Golf Fitness Magazine website.
 
EDITORS NOTE: Golf Fitness Magazine is the only national consumer publication dedicated to golf-specific fitness, mental focus, and improving ability, performance and health among all golfers. Our priority is to maximize your potential, lower your scores, reduce your risk of injury, and extend your golfing years. Each issue has departments dedicated to men, women, seniors, and juniors along with tips, advice and simple exercise routines from GFMs team of experts. If you want to improve your golf game, and hit the ball farther, click here for special offers on a subscription so you can have all this and more in-depth advice delivered right to you! Get cutting edge fitness & mental tips sent to your inbox each month with our FREE golf performance eNewsletter, Shape Your Game. To contact our Senior Editor, Publisher or Online Editor with questions or comments, please visit our web site golffitnessmagazine.com for more information.
Getty Images

McIlroy gets back on track

By Ryan LavnerJanuary 21, 2018, 3:10 pm

There’s only one way to view Rory McIlroy’s performance at the Abu Dhabi HSBC Championship:

He is well ahead of schedule.

Sure, McIlroy is probably disappointed that he couldn’t chase down Ross Fisher (and then Tommy Fleetwood) on the final day at Abu Dhabi Golf Club. But against a recent backdrop of injuries and apathy, his tie for third was a resounding success. He reasserted himself, quickly, and emerged 100 percent healthy.

“Overall, I’m happy,” he said after finishing at 18-under 270, four back of Fleetwood. “I saw some really, really positive signs. My attitude, patience and comfort level were really good all week.”

To fully appreciate McIlroy’s auspicious 2018 debut, consider his state of disarray just four months ago. He was newly married. Nursing a rib injury. Breaking in new equipment. Testing another caddie. His only constant was change. “Mentally, I wasn’t in a great place,” he said, “and that was because of where I was physically.”

And so he hit the reset button, taking the longest sabbatical of his career, a three-and-a-half-month break that was as much psychological as physical. He healed his body and met with a dietician, packing five pounds of muscle onto his already cut frame. He dialed in his TaylorMade equipment, shoring up a putting stroke and wedge game that was shockingly poor for a player of his caliber. Perhaps most importantly, he cleared his cluttered mind, cruising around Italy with wife Erica in a 1950s Mercedes convertible.


Full-field scores from the Abu Dhabi HSBC Championship


After an intense buildup to his season debut, McIlroy was curious about the true state of his game, about how he’d stack up when he finally put a scorecard in his hand. It didn’t take him long to find out. 

Playing the first two rounds alongside Dustin Johnson – the undisputed world No. 1 who was fresh off a blowout victory at Kapalua – McIlroy beat him by a shot. Despite a 103-day competitive layoff, he played bogey-free for 52 holes. And he put himself in position to win, trailing by one heading into the final round. Though Fleetwood blew away the field with a back-nine 30 to defend his title, McIlroy collected his eighth top-5 in his last nine appearances in Abu Dhabi.

“I know it’s only three months,” he said, “but things change, and I felt like maybe I needed a couple of weeks to get back into the thought process that you need to get into for competitive golf. I got into that pretty quickly this week, so that was the most pleasing thing.”

The sense of relief afterward was palpable. McIlroy is entering his 11th full year as a pro, and deep down he likely realizes 2018 is shaping up as his most important yet.

The former Boy Wonder is all grown up, and his main challengers now are a freakish athlete (DJ) and a trio of players under 25 (Jordan Spieth, Justin Thomas, Jon Rahm) who don’t lack for motivation or confidence. The landscape has changed significantly since McIlroy’s last major victory, in August 2014, and the only way he’ll be able to return to world No. 1 is to produce a sustained period of exceptional golf, like the rest of the game’s elite. (Based on average points, McIlroy, now ranked 11th, is closer to the bottom of the rankings, No. 1928, than to Johnson.)

But after years of near-constant turmoil, McIlroy, 28, finally seems ready to pursue that goal again. He is planning the heaviest workload of his career – as many as 30 events, including seven more starts before the Masters – and appears refreshed and reenergized, perhaps because this year, for the first time in a while, he is playing without distractions.

Not his relationships or his health. Not his equipment or his caddie or his off-course dealings.

Everything in his life is lined up.

Drama tends to follow one of the sport’s most captivating characters, but for now he can just play golf – lots and lots of golf. How liberating.

Getty Images

Crocker among quartet of Open qualifiers in Singapore

By Will GrayJanuary 21, 2018, 2:20 pm

Former amateur standout Sean Crocker was among four players who qualified for the 147th Open via top-12 finishes this week at the Asian Tour's SMBC Singapore Open as part of the Open Qualifying Series.

Crocker had a strong college career at USC before turning pro late last year. The 21-year-old received an invitation into this event shortly thereafter, and he made the most of his appearance with a T-6 finish to net his first career major championship berth.

There were four spots available to those not otherwise exempt among the top 12 in Singapore, but winner Sergio Garcia and runners-up Shaun Norris and Satoshi Kodaira had already booked their tickets for Carnoustie. That meant that Thailand's Danthai Boonma and Jazz Janewattanond both qualified thanks to T-4 finishes.


Full-field scores from the Singapore Open


Crocker nabbed the third available qualifying spot, while the final berth went to Australia's Lucas Herbert. Herbert entered the week ranked No. 274 in the world and was the highest-ranked of the three otherwise unqualified players who ended the week in a tie for eighth.

The next event in the Open Qualifying Series will be in Japan at the Mizuno Open in May, when four more spots at Carnoustie will be up for grabs. The 147th Open will be held July 19-22 in Carnoustie, Scotland.

Getty Images

Got a second? Fisher a bridesmaid again

By Will GrayJanuary 21, 2018, 1:40 pm

Ross Fisher is in the midst of a career resurgence - he just doesn't have the hardware to prove it.

Fisher entered the final round of the Abu Dhabi HSBC Championship with a share of the lead, and as he made the turn he appeared in position to claim his first European Tour victory since March 2014. But he slowed just as Tommy Fleetwood caught fire, and when the final putt fell Fisher ended up alone in second place, two shots behind his fellow Englishman.

It continues a promising trend for Fisher, who at age 37 now has 14 career runner-up finishes and three in his last six starts dating back to October. He was edged by Tyrrell Hatton both at the Italian Open and the Alfred Dunhill Links Championship in the fall, and now has amassed nine worldwide top-10 finishes since March.


Full-field scores from the Abu Dhabi HSBC Championship


Fisher took a big step toward ending his winless drought with an eagle on the par-5 second followed by a pair of birdies, and he stood five shots clear of Fleetwood with only nine holes to go. But while Fleetwood played Nos. 10-15 in 4 under, Fisher played the same stretch in 2 over and was unable to eagle the closing hole to force a playoff.

While Fisher remains in search of an elusive trophy, his world ranking has benefited from his recent play. The veteran was ranked outside the top 100 in the world as recently as September 2016, but his Abu Dhabi runner-up result is expected to move him inside the top 30 when the new rankings are published.

Getty Images

McIlroy (T-3) notches another Abu Dhabi close call

By Will GrayJanuary 21, 2018, 1:08 pm

Rory McIlroy's trend of doing everything but hoist the trophy at the Abu Dhabi HSBC Championship is alive and well.

Making his first start since early October, McIlroy showed few signs of rust en route to a tie for third. Amid gusty winds, he closed with a 2-under 70 to finish the week at 18 under, four shots behind Tommy Fleetwood who rallied to win this event for the second consecutive year.

The result continues a remarkable trend for the Ulsterman, who has now finished third or better seven of the last eight years in Abu Dhabi - all while never winning the tournament. That stretch includes four runner-up finishes and now two straight T-3 results.


Full-field scores from the Abu Dhabi HSBC Championship


McIlroy is entering off a disappointing 2017 in which he was injured in his first start and missed two chunks of time while trying to regain his health. He has laid out an ambitious early-season schedule, one that will include a trip to Dubai next week and eight worldwide tournament starts before he heads to the Masters.

McIlroy started the final round one shot off the lead, and he remained in contention after two birdies over his first four holes. But a bogey on No. 6 slowed his momentum, and McIlroy wasn't able to make a back-nine birdie until the closing hole, at which point the title was out of reach.