Building Your X-Factor - Week 3

By Katherine RobertsJuly 7, 2006, 4:00 pm
More Hip Flexibility
 
The last two weeks of Building Your X-Factor focused on increasing your range of motion in the trunk. Without the proper flexibility and strength in the trunk your ability to generate more turn will be compromised.
 
The X-Factor specifically relates to the ration of rotation between the hips and shoulders. Jim McLean suggests that the optimal hip turn is 45 degrees to a 90 degree shoulder turn. Today we will target increasing your hip flexibility. Many of the e-mails I receive inquire about how to generate more action in the hips. Your ability to generate power from your hips will help you increase your distance off the tee. Additionally the ability to maintain mobility in the hips has a direct correlation to pain relief in the lumbar spine as well as the knees. Practice these yoga poses four days a week and you will see the results as you generate more action the hips as well a decrease in discomfort in the lower back.
 
Note: I practice these stretches after I travel and the poses immediately alleviates stiffness. Remember to breathe deeply, in and out through the nose.
 
Here we go!
 
Quad / hip flexor stretch with the balance ball:

Katherine Roberts Katherine Roberts

Begin by stabilizing the ball against the wall. Place the top of your right foot against the ball and your right knee on the floor. Slide your left leg forward, draw your navel towards your spine and tuck the pelvis under. Inhale deeply and on the exhalation press the top of your right foot into the ball as you focus on increasing the angle of the heel to the glut. Relax the muscles, repeat five to ten times and switch sides.
 
Note: If this aggravates the left knee, place a towel under your knee.
 
Senior Golfer Tip: Modify the pose by standing as you place the top of the foot on the seat of a chair and use the back of a second chair to support the hands.
 
Double pigeon pose:

This pose is demonstrated in four positions ' the preparation, Par, Birdie and Eagle levels.
 
Katherine Roberts Katherine Roberts

Begin with the legs together as you sit on your left glut. Bring the left leg forward and the right leg back.
 
Katherine Roberts Katherine Roberts

The goal is to bring the femur to a ninety degree angle to the body and the lower leg at the knees to be at a ninety degree angle. Inhale as you draw the navel towards the spine and stabilize the core. On the exhalation, fold forward over the front leg. Hold for three breaths in this position and repeat five times. Switch sides.
 
Straddle stretch:

Katherine Roberts

Spread the legs as wide as possible and flex the feet towards the body. Engage the gluts and walk the hands forward between the legs. Hold for five breaths, return to the starting position and repeat three times.
 
Note: Maintain your posture in this pose. Keep rolling the shoulders back. It is not necessary to get your elbows to the floor. If you feel discomfort in the back of the knees, bend the knees slightly.
 
Standing external hip opener with ball:

Katherine Roberts Katherine Roberts

Place the outside of the left foot on the ball (or slightly above the right knee). Draw the navel towards your spine and on your exhale bend your right knee as you fold forward. Maintain your posture and focus on bringing your chest towards your shin. Hold for three deep breaths and repeat three times. Switch sides.
 
Note: I demonstrate this pose using the ball but if you are working on your balance remove the ball and balance on one leg.
 
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    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.
  • If Park is nervous, she sure doesn't show it

    By Randall MellNovember 17, 2017, 11:24 pm

    NAPLES, Fla. – Sung Hyun Park says she can feel her heart pounding every time she steps to the first tee.

    She says she always gets nervous starting a round.

    You don’t believe it, though.

    She looks like she would be comfortable directing a sky full of Boeing 737s as an air traffic controller at Incheon International Airport . . .

    Or talking people off the ledges of skyscrapers . . .

    Or disarming ticking bombs . . .

    “In terms of golf, I always get nervous,” she insists.

    Everything about Park was at odds with that admission Friday, after she took control halfway through the CME Group Tour Championship.

    Her Korean nickname is “Dan Gong,” which means “Shut up and attack.” Now that sounds right. That’s what she looks like she is doing, trying to run roughshod through the Tour Championship in a historic sweep of all the LPGA’s most important awards and honors.

    Park got just one look at Tiburon Golf Club before this championship began, playing in Wednesday’s pro-am. Then she marched out Thursday and shot 67, then came out Friday and shot 65.

    At 12 under overall, Park has a three-shot lead on Caroline Masson and Sarah Jane Smith.

    She is six shots up on Lexi Thompson, who leads the CME Globe point standings in the race for the $1 million jackpot.

    She is 11 shots up on world No. 1 Shanshan Feng.

    And 11 shots up on So Yeon Ryu, who leads the Rolex Player of the Year point standings.


    CME Group Tour Championship: Articles, photos and videos

    Full-field scores from the CME Group Tour Championship


    There’s a long way to go, but Park is in position to make an epic sweep, to win the Tour Championship, that CME Globe jackpot, the Rolex Player of the Year Award, the Rolex Rookie of the Year Award, the Vare Trophy for low scoring average, the LPGA money-winning title and the Rolex world No. 1 ranking.

    Nobody’s ever dominated a weekend like that in women’s golf.

    It’s all there for the taking now, if Park can keep this going.

    Park has another nickname back in South Korea. Her fans call her “Namdalla.” That means “I am different.” She’ll prove that if she owns this weekend.

    Park, 24, isn’t assuming anything. She’s humbly aware how much talent is flooding the LPGA, how the tour’s depth was underscored in a year where five different players have reigned as world No. 1, five different players won majors and 22 different winners stepped forward in 32 events.

    “I don’t think it’s quite that far a lead,” Park said of her three-shot advantage. “Two, three shots can change at any moment.”

    About those nerves that Park insists plague her, even Hall of Famer Judy Rankin can’t see it.

    Not when Park unsheathes a driver on a tee box.

    “She’s the most fearless driver of the ball out here,” Rankin said. “I would put Lexi a close second and everybody else a distant third. She hits drivers on holes where you shouldn’t, and she hits it long and she just throws it right down there between hazard stakes that are 10 yards apart, like it’s nothing. Now, that’s a little hyperbole, but she will hit driver almost everywhere.”

    David Jones, Park’s caddie, will attest to that. He was on Park’s bag when she won the U.S. Women’s Open in July and won the Canadian Pacific Women’s Open in August.

    “She reaches for driver a lot because she is a good driver,” Jones said. “She isn’t reckless. She’s as accurate with a driver as she is a 3-wood.”

    Park and Thompson played together in the first round. Park is eighth on tour in driving distance, averaging 270 yards per drive, and Thompson is third, averaging 274.

    Thompson loves to hit driver, too, but . . . 

    “Lexi hit a lot of 3-woods compared to us when we played together yesterday,” Jones said.

    Jones doesn’t find himself talking Park out of hitting driver much.

    “It’s really simple,” Jones said. “When you hit driver as straight as she does, why mess around?”

    Count Golf Channel analyst Brandel Chamblee, a student of the swing, among admirers of Park’s abilities.

    “No other swing in the game comes close to her technical perfection and elegance in my opinion,” Chamblee tweeted Friday.

    Come Sunday, Park hopes to complete a perfect sweep of the LPGA’s most important awards.

    National champion Sooners meet with Trump in D.C.

    By Golf Channel DigitalNovember 17, 2017, 11:10 pm

    The national champion Oklahoma men's golf team visited Washington D.C. on Frday and met with President Donald Trump.

    Oklahoma topped Oregon, 3 1/2 to 1 1/2, in last year's national final at Rich Harvest Farms to win their second national championship and first since 1989.

    These pictures from the team's trip to Washington popped up on social media late Friday afternoon:

    Rookie Cook (66-62) credits prior Tour experience

    By Rex HoggardNovember 17, 2017, 10:36 pm

    ST. SIMONS ISLAND, Ga. – Austin Cook is a rookie only on paper. At least, that’s the way he’s played since joining the circuit this season.

    This week’s RSM Classic is Cook’s fourth start on Tour, and rounds of 66-62 secured his fourth made cut of the young season. More importantly, his 14-under total moved him into the lead at Sea Island Resort.

    “I really think that a couple years ago, the experience that I have had, I think I've played maybe 10 events, nine events before this season,” Cook said. “Being in contention a few times and making cuts, having my card has really prepared me for this.”


    RSM Classic: Articles, photos and videos

    Full-field scores from the RSM Classic


    Cook has been perfect this week at the RSM Classic and moved into contention with four consecutive birdies starting at No. 13 (he began his round on the 10th hole of the Seaside course). A 6-footer for birdie at the last moved him one stroke clear of Brian Gay.

    In fact, Cook hasn’t come close to making a bogey this week thanks to an equally flawless ball-striking round that moved him to first in the field in strokes gained: tee to green.

    If Cook has played like a veteran this week, a portion of that credit goes to long-time Tour caddie Kip Henley, who began working for Cook during this year’s Web.com Tour finals.

    “He’s got a great golf brain,” Henley said. “That’s the most flawless round of golf I’ve ever seen.”

    Cook fires 62 for one-shot lead at RSM Classic

    By Associated PressNovember 17, 2017, 10:26 pm

    ST. SIMONS ISLAND, Ga. – PGA Tour rookie Austin Cook made a 6-foot birdie putt on his final hole for an 8-under 62 and a one-shot lead going into the weekend at the RSM Classic.

    Cook has gone 36 holes without a bogey on the Plantation and Seaside courses at Sea Island Golf Club. He played Seaside - the site of the final two rounds in the last PGA Tour event of the calendar year - on Friday and ran off four straight birdies on his opening nine holes.

    ''We've just been able to it hit the ball really well,'' Cook said. ''Speed on greens has been really good and getting up-and-down has been great. I've been able to hit it pretty close to the hole to make some pretty stress-free putts. But the couple putts that I have had of some length for par, I've been able to roll them in. Everything's going well.''

    The 26-year-old former Arkansas player was at 14-under 128 and had a one-stroke lead over Brian Gay, who shot 64 on Seaside. No one else was closer than five shots going into the final two rounds.

    The 45-year-old Gay won the last of his four PGA Tour titles in 2013.


    RSM Classic: Articles, photos and videos

    Full-field scores from the RSM Classic


    ''I've hit a lot of greens and fairways,'' Gay said. ''I've hit the ball, kept it in front of me. There's a lot of trouble out here, especially with the wind blowing, so I haven't had to make too many saves the first couple days and I putted well.''

    Cook has made the weekend cuts in all four of his starts this season. He earned his PGA Tour card through the Web.com Tour, and has hired Gay's former caddie, Kip Henley.

    ''With him being out here so long, he knows everybody, so it's not like I'm completely the new kid on the block,'' Cook said. ''He's introduced me to a lot of people, so it's just making me feel comfortable out here. He knows his way around these golf courses. We're working really well together.''

    First-round leader Chris Kirk followed his opening 63 on the Plantation with a 70 on the Seaside to drop into a tie for third at 9 under with C.T. Pan (65) and Vaughn Taylor (66).

    Brandt Snedeker is looking strong in his first start in some five months because of a sternum injury. Snedeker shot a 67 on the Plantation course and was six shots back at 8 under.

    ''I was hitting the ball really well coming down here,'' Snedeker said. ''I was anxious to see how I would hold up under pressure. I haven't played a tournament in five months, so it's held up better than I thought it would. Ball-striking's been really good, mental capacity's been unbelievable.

    ''I think being so fresh, excited to be out there and thinking clearly. My short game, which has always been a strength of mine, I didn't know how sharp it was going to be. It's been really good so far.''