Build a Better Game from Head to Toe Week Five

By Katherine RobertsJune 20, 2007, 4:00 pm
As witnessed from the sidelines
 
During the Open last week Johnny Miller talked about the tempo of some of the players, either playing too fast or too slow. One point he made was the importance of having a clear intention when stepping up to the ball. Once a player has established his intention he is ready to pull the trigger. This concept is similar in your conditioning program. Developing a clear, realistic set of intentions or goals (as I say in my book Rome wasnt built in a day) for your body, mind, spirit and golf game help you lay the groundwork for success.
 
In addition to your personal goals there are certain components necessary to build the foundation of your program. One of the keystones of the program is core conditioning.
 
NOTE: For a comprehensive core sequence combine this weeks poses with last weeks series on the back!
 
Because golf is rotational sport you need to incorporate spinal rotation poses designed to increase your flexibility and strength. This week you will need the Golf Gym Balance Ball for our yoga and Pilates based poses.
 
The benefits of core conditioning poses
 
Golf benefit: Initiates rotation of the trunk for an increased range of motion. Supports control of the golf swing and generates power by increasing the X factor.
 
Health benefit: Developing a strong core supports a straight spine, reduces the onset of back pain, and keeps the internal organs supported. A strong core decreases the onset of postural changes associated with aging.
 
Here we go!
 
Seated spinal twist sequence
 
Part One:
Seated on your yoga mat or on a rolled up towel placed under your gluts if your hips are very tight, extend your right leg straight. Place your left foot as close as possible to your groin. If necessary place your foot closer to your knee.
 

 
Place your right arm behind your back supporting your spine and place the left hand on the right knee. For more leverage place your yoga block on the outside of your extended leg.
 
Yoga tip:
On your inhalation, pull your navel towards your spine, on the exhalation initiate the twist from the spine. Do not twist from your neck!
 
Hold for seven times and switch sides.
 
Part Two:
Place the left foot over the extended right leg. Bring the left hand behind the back for leverage and place the right hand over the left knee. Inhale and pull the navel towards the spine, exhale and twist.
 

 
For a deeper stretch extend the right arm. Hold for seven deep breaths and switch sides.
 
Core strengthening sequence
 
Pilates roll down:
I love this pose for strengthening the core and reducing pain in the lumbar spine!
 
Place the Golf Gym Balance ball between your hands and apply pressure on the ball. Pull your shoulders down. Inhale as you slowly articulate the spine, creating a curve in the back (do not keep your back straight in this sequence) and roll down until your bottom ribs touch the floor.
 

 
Exhale and return to the starting position. Repeat twenty-five times, rest and repeat three more sets.
 
Abdominal crunches on the ball
 
Fitness tip:
This exercise targets your upper and oblique abdominals. Remember to exhale on the exertion phase of the exercise. Proper breathing will give you the strength to execute this exercise correctly.
 
Before we begin, place your fingers on your lowest rib. When those ribs come in contact with the ball your will crunch up, lifting the upper body off the ball.
 
Upper abdominals:
Inhale as you roll down on the ball until the lower ribs are touching the ball, hips are lifted to parallel to the floor. Use your gluts to keep the hips lifted.
 
Place the hands behind the neck, fully supporting the head and neck.
 
On the exhalation, lift the upper body. Inhale and roll down until the ribs touch the ball.
 

 
Repeat twenty-five times. Take a short rest if necessary.
 
Obliques:
Prepare by extended the arms on the outside of the knees. Exhale as your extend your left hand past your left knee. Focus on the oblique crunch.
 

 
Fitness tip:
Focus your eyes past your knees.
Inhale as you return to center and switch sides. Repeat twenty-five times on each side, rest and repeat for three sets.
 
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.
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    Perez skips Torrey, 'upset' with Ryder Cup standings

    By Will GrayJanuary 24, 2018, 2:19 am

    Pat Perez is unhappy about his standing on the U.S. Ryder Cup points list, and his situation won't improve this week.

    Perez won the CIMB Classic during the fall portion of this season, and he followed that with a T-5 finish at the inaugural CJ Cup. But he didn't receive any Ryder Cup points for either result because of a rule enacted by the American task force prior to the 2014 Ryder Cup which only awards points during the calendar year of the biennial matches as well as select events like majors and WGCs during the prior year.

    As a result, Perez is currently 17th in the American points race - behind players like Patrick Reed, Zach Johnson, Bill Haas and James Hahn, none of whom have won a tournament since the 2016 Ryder Cup - as he looks to make a U.S. squad for the first time at age 42.

    "That kind of upset me a little bit, the fact that I'm (17) on the list, but I should probably be (No.) 3 or 4," Perez told Golf Digest. "So it kind of put a bitter taste in my mouth. The fact that you win on the PGA Tour and you beat some good players, yet you don't get any points because of what our committee has decided to do."

    Perez won't be earning any points this week because he has opted to tee it up at the European Tour's Omega Dubai Desert Classic. The decision comes after Perez finished T-21 last week at the Singapore Open, and it means that the veteran is missing the Farmers Insurance Open in his former hometown of San Diego for the first time since 2001.

    Perez went to high school a few minutes from Torrey Pines, and he defeated a field that included Tiger Woods to win the junior world title on the South Course in 1993. His father, Tony, has been a longtime starter on the tournament's opening hole, and Perez was a runner-up in 2014 and tied for fourth last year.

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    Woods favored to miss Farmers Insurance Open cut

    By Will GrayJanuary 24, 2018, 1:54 am

    If the Las Vegas bookmakers are to be believed, folks in the San Diego area hoping to see Tiger Woods this week might want to head to Torrey Pines early.

    Woods is making his first competitive start of the year this week at the Farmers Insurance Open, and it will be his first official start on the PGA Tour since last year's event. He missed nearly all of 2017 because of a back injury before returning with a T-9 finish last month at the Hero World Challenge.

    But the South Course at Torrey Pines is a far different test than Albany, and the Westgate Las Vegas SuperBook lists Woods as a -180 favorite to miss the 36-hole cut. It means bettors must wager $180 to win $100, while his +150 odds to make the cut mean a bettor can win $150 with a $100 wager.

    Woods is listed at 25/1 to win. He won the tournament for the seventh time in 2013, but in three appearances since he has missed the 36-hole cut, missed the 54-hole cut and withdrawn after 12 holes.

    Here's a look at the various Woods-related prop bets available at the Westgate:

    Will Woods make the 36-hole cut? Yes +150, No -180

    Lowest single-round score (both courses par 72): Over/Under 70

    Highest single-round score: Over/Under 74.5

    Will Woods finish inside the top 10? Yes +350, No -450

    Will Woods finish inside the top 20? Yes +170, No -200

    Will Woods withdraw during the tournament? Yes +650, No -1000

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    Monahan buoyed by Tour's sponsor agreements

    By Rex HoggardJanuary 24, 2018, 12:27 am

    SAN DIEGO – Farmers Insurance announced on Tuesday at Torrey Pines a seven-year extension of the company’s sponsorship of the Southern California PGA Tour event. This comes on the heels of Sony extending its sponsorship of the year’s first full-field event in Hawaii through 2022.

    Although these might seem to be relatively predictable moves, considering the drastic makeover of the Tour schedule that will begin with the 2018-19 season, it is a telling sign of the confidence corporations have in professional golf.

    “It’s a compliment to our players and the value that the sponsors are achieving,” Tour commissioner Jay Monahan said.

    Monahan said that before 2014 there were no 10-year title sponsorship agreements in place. Now there are seven events sponsored for 10-years, and another five tournaments that have agreements in place of at least seven years.

    “What it means is, it gives organizations like the Century Club [which hosts this week’s Farmers Insurance Open], when you have that level of stability on a long-term basis that allows you to invest in your product, to grow interest and to grow the impact of it,” Monahan said. “You experienced what this was like in 2010 or seen other tournaments that you don’t know what the future is.S o to go out and sell and inspire a community and you can’t state that we have a long-term agreement it’s more difficult.”

    Events like this year’s Houston Open, Colonial in Fort Worth, Texas, and The National all currently don’t have title sponsors – although officials at Colonial are confident they can piece together a sponsorship package. But even that is encouraging to Monahan considering the uncertainty surrounding next season’s schedule, which will include the PGA Championship moving to May and The Players to March as well as a pre-Labor Day finish to the season.

    “When you look back historically to any given year [the number of events needing sponsors] is lower than the typical average,” Monahan said. “As we start looking to a new schedule next year, you get excited about a great schedule with a great group of partners.”

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    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.