Accessing Untapped Power Sources Week 1

By Katherine RobertsMarch 29, 2007, 4:00 pm
Foot Function
 
What are the power sources in the golf swing? Other than the obvious physical components such as strength, flexibility, sound swing mechanics and mental focus, I teach my students to access the power sources which are unique to the practice of yoga. Over the next three weeks we will look at the following untapped power sources:
  • Foot function
  • The Anatomy of Breathing
  • The pelvic floor and transversus abdominis
This week we discuss foot function.
 
Why consider your feet in golf?
 
What is the first action in your golf swing? Perhaps you focus your grip, line up your target line or visualize your shot. Once you have completed this phase of your pre-shot routine you set your stance. Setting your feet in the proper position and having a sense of becoming connected to the earth facilitates a sense of balance in the address position and helps you generate power from the lower body.
 
3-D analysis provides us with the scientific proof that the transference of power in the golf swing begin in the lower body, to the hips, core and shoulders.
Additionally flexibility and strength in the feet support better balance in your finish position, in bad lies and facilitate more push-off power in your swing.
 
Here we go!
Developing a Sense of Grounding Down:

Begin in Mountain pose, standing with the feet hip width apart, arms resting by your side. Close your eyes and begin to shift your weight slightly forward into the balls of the foot, slightly backward into the heels and come to resting with your weight directly over the middle of the foot. Pull the navel into the spine, lift the ribcage up and flex your quads. Note: This pose is very physically active!
 
Flexion / Extension:

Yoga for Golfers - 3/30/2007 Yoga for Golfers - 3/30/2007

Note: Take off your shoes to practice this stretch. Seated or standing, extend your right leg. Inhale, flexing your foot towards you, spreading the toes wide and on the exhalation points your foot. Repeat five times and switch sides. For more flexibility in the ankles, revolve the foot clockwise five times, counter-clockwise five times.
 
Plantarflexion seated on the floor:
(top of the foot stretch)

Yoga for Golfers - 3/30/2007

Place rolled up towels under your gluts to increase the angle of your knee flexion. It is very important that the top of the foot be flat on the floor. Sit back on the towels. Use your hands to spread the toes wide and massage the soles of the feet. Sit for one to three minutes.
 
Flexibility and Strengthening of the Arch and Achilles in lunge:

Yoga for Golfers - 3/30/2007

Place the right foot forward into a lunge position, using a club for balance. Inhale as you press the left heel towards the floor, exhale and lift as high as possible on the toes. Repeat five times and switch sides. Note: you will experience more action in the feet if you practice this pose barefoot.
 
Golf ball foot massage:

Yoga for Golfers - 3/30/2007 Yoga for Golfers - 3/30/2007

Use a golf ball under the arch of the foot, rolling the ball towards the toes as you press down against the ball. Move slowly, breathe deeply and focus on the increased blood flow to the feet.
 
See you every Monday night on The Turn!
 
Related Links:
  • Katherine Roberts Article Archive
  • Katherine Roberts Video Archive
  • Health & Fitness Main Page


    Editor's Note: Katherine Roberts, founder of Yoga for Golfers, has over 20 years of experience in fitness training, yoga studies, professional coaching and motivation. Katherine welcomes your email questions and comments, contact her at Katherine@YogaForGolfers.com or visit www.YogaForGolfers.com.
  • Getty Images

    Day WDs from Farmers pro-am because of sore back

    By Golf Channel DigitalJanuary 24, 2018, 12:07 am

    SAN DIEGO – Jason Day has withdrawn from the Wednesday pro-am at the Farmers Insurance Open, citing a sore back.

    Day, the 2015 champion, played a practice round with Tiger Woods and Bryson DeChambeau on Tuesday at Torrey Pines, and he is still expected to play in the tournament.

    Day was replaced in the pro-am by Whee Kim. 

    Making his first start since the Australian Open in November, Day is scheduled to tee off at 1:30 p.m. ET Thursday alongside Jon Rahm and Brandt Snedeker.

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    Farmers inks 7-year extension through 2026

    By Golf Channel DigitalJanuary 24, 2018, 12:04 am

    SAN DIEGO – Farmers Insurance has signed a seven-year extension to serve as the title sponsor for the PGA Tour event at Torrey Pines, it was announced Tuesday. The deal will run through 2026.

    “Farmers Insurance has been incredibly supportive of the tournament and the Century Club’s charitable initiatives since first committing to become the title sponsor in 2010,” PGA Tour commissioner Jay Monahan said.


    Farmers Insurance Open: Articles, photos and videos


    “We are extremely grateful for the strong support of Farmers and its active role as title sponsor, and we are excited by the commitment Farmers has made to continue sponsorship of the Farmers Insurance Open for an additional seven years.

    In partnership with Farmers, the Century Club – the tournament’s host organization – has contributed more than $20 million to deserving organizations benefiting at-risk youth since 2010. 

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    Woods impresses DeChambeau, Day on Tuesday

    By Ryan LavnerJanuary 23, 2018, 11:27 pm

    SAN DIEGO – Bryson DeChambeau played with Tiger Woods for the first time Tuesday morning, and the biggest surprise was that he wasn’t overcome by nerves.

    “That’s what I was concerned about,” DeChambeau said. “Am I just gonna be slapping it around off the tee? But I was able to play pretty well.”

    So was Woods.

    DeChambeau said that Woods looked “fantastic” as he prepares to make his first PGA Tour start in a year.

    “His game looks solid. His body doesn’t hurt. He’s just like, yeah, I’m playing golf again,” DeChambeau said. “And he’s having fun, too, which is a good thing.”

    Woods arrived at Torrey Pines before 7 a.m. local time Tuesday, when the temperature hadn’t yet crept above 50 degrees. He warmed up and played the back nine of Torrey Pines’ South Course with DeChambeau and Jason Day.

    “He looks impressive; it was good to see,” Day told PGATour.com afterward. “You take (Farmers) last year and the Dubai tournament out, and he hasn’t really played in two years. I think the biggest thing is to not get too far ahead, or think he’s going to come back and win straight away.


    Farmers Insurance Open: Articles, photos and videos


    “The other time he came back, I don’t think he was ready and he probably came back too soon. This time he definitely looks ready. I think his swing is really nice, he’s hitting the driver a long way and he looks like he’s got some speed, which is great.”

    Woods said that his caddie, Joe LaCava, spent four days with him in South Florida last week and that he’s ready to go.

    “Before the Hero I was basically given the OK probably about three or four weeks prior to the tournament, and I thought I did pretty good in that prep time,” Woods told ESPN.com, referring to his tie for ninth in the 18-man event.

    “Now I’ve had a little more time to get ready for this event. I’ve played a lot more golf, and overall I feel like I’ve made some nice changes. I feel good.”

    Woods is first off Torrey Pines’ North Course in Wednesday’s pro-am, scheduled for 6:40 a.m. local time. 

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    With blinders on, Rahm within reach of No. 1 at Torrey

    By Rex HoggardJanuary 23, 2018, 10:10 pm

    SAN DIEGO – The drive over to Torrey Pines from Palm Springs, Calif., takes about two and a half hours, which was plenty of time for Jon Rahm’s new and ever-evolving reality to sink in.

    The Spaniard arrived in Southern California for a week full of firsts. The Farmers Insurance Open will mark the first time he’s defended a title on the PGA Tour following his dramatic breakthrough victory last year, and it will also be his first tournament as the game’s second-best player, at least according to the Official World Golf Ranking.

    Rahm’s victory last week at the CareerBuilder Challenge, his second on Tour and fourth worldwide tilt over the last 12 months, propelled the 23-year-old to No. 2 in the world, just behind Dustin Johnson. His overtime triumph also moved him to within four rounds of unseating DJ atop the global pecking order.

    It’s impressive for a player who at this point last year was embarking on his first full season as a professional, but then Rahm has a fool-proof plan to keep from getting mired in the accolades of his accomplishments.

    “It's kind of hard to process it, to be honest, because I live my day-to-day life with my girlfriend and my team around me and they don't change their behavior based on what I do, right?” he said on Tuesday at Torrey Pines. “They'll never change what they think of me. So I really don't know the magnitude of what I do until I go outside of my comfort zone.”

    Head down and happy has worked perfectly for Rahm, who has finished outside the top 10 in just three of his last 10 starts and began 2018 with a runner-up showing at the Sentry Tournament of Champions and last week’s victory.

    According to the world ranking math, Rahm is 1.35 average ranking points behind Johnson and can overtake DJ atop the pack with a victory this week at the Farmers Insurance Open; but to hear his take on his ascension one would imagine a much wider margin.

    “I've said many times, beating Dustin Johnson is a really, really hard task,” Rahm said. “We all know what happened last time he was close to a lead in a tournament on the PGA Tour.”


    Farmers Insurance Open: Articles, photos and videos


    Rahm certainly remembers. It was just three weeks ago in Maui when he birdied three of his first six holes, played the weekend at Kapalua in 11 under and still finished eight strokes behind Johnson.

    And last year at the WGC-Mexico Championship when Rahm closed his week with rounds of 67-68 only to finish two strokes off Johnson’s winning pace, or a few weeks later at the WGC-Dell Technologies Match Play when he took Johnson the distance in the championship match only to drop a 1-up decision to the game’s undisputed heavyweight.

    As far as Rahm has come in an incredibly short time - at this point last year he ranked 137th in the world - it is interesting that it’s been Johnson who has had an answer at every turn.

    He knows there’s still so much room for improvement, both physically and mentally, and no one would ever say Rahm is wanting for confidence, but after so many high-profile run-ins with Johnson, his cautious optimism is perfectly understandable.

    “I'll try to focus more on what's going on this week rather than what comes with it if I win,” he reasoned when asked about the prospect of unseating Johnson, who isn’t playing this week. “I'll try my best, that's for sure. Hopefully it happens, but we all know how hard it is to win on Tour.”

    If Rahm’s take seems a tad cliché given the circumstances, consider that his aversion to looking beyond the blinders is baked into the competitive cake. For all of his physical advantages, of which there are many, it’s his keen ability to produce something special on command that may be even more impressive.

    Last year at Torrey Pines was a quintessential example of this, when he began the final round three strokes off the lead only to close his day with a back-nine 30 that included a pair of eagles.

    “I have the confidence that I can win here, whereas last year I knew I could but I still had to do it,” he said. “I hope I don't have to shoot 30 on the back nine to win again.”

    Some will point to Rahm’s 60-footer for eagle at the 72nd hole last year as a turning point in his young career, it was even named the best putt on Tour by one publication despite the fact he won by three strokes. But Rahm will tell you that walk-off wasn’t even the best shot he hit during the final round.

    Instead, he explained that the best shot of the week, the best shot of the year, came on the 13th hole when he launched a 4-iron from a bunker to 18 feet for eagle, a putt that he also made.

    “If I don't put that ball on the green, which is actually a lot harder than making that putt, the back nine charge would have never happened and this year might have never happened, so that shot is the one that made everything possible,” he explained.

    Rahm’s ability to embrace and execute during those moments is what makes him special and why he’s suddenly found himself as the most likely contender to Johnson’s throne even if he chooses not to spend much time thinking about it.