Eight Minutes to a Better Swing - Week 4 - COPIED

By Katherine RobertsApril 2, 2008, 4:00 pm

Downswing
 
One of my DVDs is designed to address one lifes biggest challenges ' time! Eight Minutes to a Better Swing provides ten, 8-10 minute sequences of exercises targeting every part of your body. From the hips, back and trunk, to balance and pre-round warm-up, the DVD is intended to give you quick, simple solutions. www.YogaForGolfers.com This week continues our new series based on a sequence of exercises requiring a minimal amount of time. If you have eight to ten minutes, I have the program for you!
 
This week was a very exciting week in the world of golf. The World Science Congress of Golf, an organization of the top researchers in every aspect of golf, from advances in equipment, to the body, to cutting edge innovation in golf course design, presented their research from around the world to the most innovative thinkers in the game. This organization meets every four years and for the first time the US hosted the event. I had the honor of presenting my yoga based golf performance methodologies to this esteemed group.
 
One researcher analyzed the issue of sequencing and timing in the golf swing. The conclusion of the study was proper sequencing in the swing, an efficient, kinematic sequence is critical to generating power, more important than proper timing. In a nutshell, you cannot generate proper timing is your sequencing is inefficient. Efficient sequencing is perhaps most important in the downswing phase of your swing.
 
Last week our program focused on the backswing phase of the swing while this week we focus on the downswing, one of the most physically active phases of swing, second to the impact position.
 
Lets take a closer took at the biomechanics involved in the downswing.
 
The following is an excerpt from the Golf Biomechanics section of my book Yoga for Golfers ' A Unique Mind/Body Approach to Golf Fitness.
 

Downswing:
 
Definition: The phase of the golf swing when the club is brought from the top of the backswing towards impact
 
There are many different cues to initiate the downward motion of the golf swing. For some it is the hands while others teach the hips or trunk. From an injury prevention standpoint, the body must properly link or transfer motion from one part of the body to the next. For golfers, a typical sequence will include transferring motion first from the lower body to the trunk or torso then through the shoulders & hands and finally to the club, maximizing speed at ball impact. It is essential for the abdominal groups to be active during this process, especially as a golfer moves the trunk. This will assure a stable posture for the back. Remember, if the spine is out of its neutral position it is vulnerable.
 
Summary of Downswing Biomechanics
The transition at the top of backswing occurs when the direction of swing changes from right to left. This begins the uncoiling phase of the golf swing. This phase is most stressful to the body if combined with poor technique.
The highest forces of side bending, shear and rotation occur at the neck and low back during this phase.
The golfer must properly link the motion that occurs during this phase of the golf swing allowing the efficient transfer of energy from one segment of the body to the next. The proper timing or linking of this motion will maximize club head speed.
 
Here are a few yoga based exercises designed to target the strength in your gluts, legs, back and core. Tip: Visit my archived articles on www.thegolfchannel.com for more exercises on hip mobility and strength to supplement this weeks series.
 

Warrior Three pose:
 
This posture strengthens the feet, legs, gluts and back. Tip: place a golf club behind your back. This tip prompts you to initiate the movement from the gluts and core. It is acceptable to slightly bend the standing leg. Keep the hips parallel to the floor.
Step the right foot forward and bring the hands to the waist. Shift your weight into the right leg as you lift your left leg off the floor. Move from your core not your back!
Attempt to bring your torso and leg parallel to the floor and extend your arms to the side (if you are not using the golf club behind your back). Hold for five deep breaths and switch sides.
 

 

Core crunches with block:
 
Begin on your back with the knees bent and yoga block placed between your legs. Squeeze the yoga block. This action is very important as it strengthens the adductors and helps you stabilize the hips for more power. Remember to use the strength of your abdominals and NOT momentum to work the abs! Support the head and neck with the hands and press your navel into the floor. On your exhalation lift the shoulders off the floor. Hold for a deep breath and repeat ten to fifteen times
 


 

Oblique twists:
 
Remove the block and bring the right shoulder and left knee towards each other. Switch sides and repeat ten to fifteen times.
 


 

Full locust pose:
 
Begin on your belly with the legs and arms slightly wider than the width of your body. Pull your navel in and squeeze the gluts. Keep the face pointing towards the floor. On your exhalation lift the legs and then the arms. Hold for three breaths and repeat three times.
 


 

Next week we look at the impact phase of the golf swing!
 
See you on The Turn!
 
Please send me an e-mail with your thoughts at Katherine@YogaForGolfers.com
 
Related Links:

  • Katherine Roberts Article Archive
  • Katherine Roberts Video Archive
  • Health & Fitness Main Page


    Katherine Roberts - Yoga For GolfersEditor'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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    LAAC returning to Casa de Campo in 2019

    By Randall MellJanuary 20, 2018, 8:23 pm

    The Latin America Amateur Championship will return to Casa de Campo in the Dominican Republic in 2019 (Jan. 17-20), event organizers announced Saturday in Chile, where this year’s championship is underway.

    The LAAC champion receives an invitation to play The Masters at Augusta National Golf Club every spring.

    The champion is also exempt into The Amateur, the U.S. Amateur and any other USGA event for which he is eligible to compete. The champion and players who finish runner-up are also exempt into the final stages of qualifying for The Open and the U.S. Open.

    The LAAC was founded by The Masters, the R&A and the USGA, with the purpose of further developing amateur golf in South America, Central America, Mexico and the Caribbean.

    The championship got its start in 2015 with Chile’s Matias Dominguez winning at Pilar Golf in Argentina. In 2016, Casa de Campo hosted, with Costa Rica’s Paul Chaplet winning. At 16, he became the first player from Central America to compete in The Masters. In 2017, Chile’s Toto Gana won the title at  Club de Golf de Panama.

    Getty Images

    Beef's beer goggles: Less drinks = more wins

    By Randall MellJanuary 20, 2018, 6:07 pm

    An offseason spent soul searching is apparently paying quick dividends for Andrew “Beef” Johnston, who is in contention to win Sunday at the Abu Dhabi HSBC Championship.

    Johnston acknowledged he was “burning the candle at both ends” last year, playing both the PGA Tour and the European Tour, but he told reporters Saturday that it wasn’t too much golf that hindered his efforts.

    It was too much “socializing.”

    “I'm a social person,” Johnston said. “If you go out with friends, or you get invited to something, I'll have a beer, please. But I probably had a few too many beers, I would say, to be honest. And it reflected in my golf, and I was disappointed looking back at it. I want to turn that around and have a good season.”

    Johnston posted a 6-under-par 66 Saturday, moving into a tie for sixth, three shots off the lead. He said he arrived in Abu Dhabi a week early to prepare for his first start of the new year. It’s paying off with a Sunday chance to win his second European Tour title.

    “Last year was crazy, and like getting distracted, and things like that,” Johnston said. “You don't know it's happened until you've finished the season. You’re off doing things and you're burning the candle at both ends. When I got back from last season, sort of had time to reflect on it, I sort of said to myself, 'You've got to keep quiet and keep disciplined and get on with your work.’”


    Full-field scores from the Abu Dhabi HSBC Championship


    Johnston finished 189th last year in the PGA Tour’s FedEx Cup standings. He was 116th in the European Tour’s Race to Dubai.

    Johnston’s fun-loving personality, his scruffy beard and his big-bodied shape quickly made him one of the most popular and entertaining players in the game when he earned his PGA Tour card before the 2016-17 season. Golf Digest called him a “quirky outlier,” and while he has had fun with that persona, Johnston is also intent on continuing to prove he belongs among the game’s best players.

    His plan for doing that?

    “Just put the work in,” he said. “I didn’t put enough work in last year. It’s simple. It showed. So, just get down, knuckle down and practice hard.”

    Rory McIlroy at the 2018 Abu Dhabi HSBC Championship Getty Images

    McIlroy making big statement in first start of 2018

    By Randall MellJanuary 20, 2018, 3:40 pm

    Rory McIlroy marched the fairways of Abu Dhabi Golf Club Saturday with that fighter pilot stride of his, with that confident little bob in his step that you see when he is in command of his full arsenal of shots.

    So much for easing into the new year.

    So much for working off rust and treating these first few months of 2018 as a warmup for the Masters and his bid to complete the career Grand Slam.

    McIlroy, 28, is poised to announce his return to golf in spectacular fashion Sunday at the Abu Dhabi HSBC Championship.

    With back-to-back birdies to close his round, McIlroy put up a 7-under-par 65, leaving him just one shot off the lead going into the final round.

    “It’s good,” McIlroy said. “I probably scored a bit better today, short game was needed as well, but I hit the ball very well, so all in all it was another great round and confidence builder, not just for this week but obviously for the rest of the season as well.”

    McIlroy can make a strong statement with a win Sunday.

    If he claims the title in his first start of the year, he sends a message about leaving all the woes of 2017 behind him. He sends a message about his fitness after a nagging rib injury plagued him all of last year. He sends a message about his readiness to reassert himself as the game’s best player in a world suddenly teeming with towering young talent.

    After his first winless year since 2008, his first full season as a pro, McIlroy is eager to show himself, as well as everyone else, that he is ready to challenge for major championships and the world No. 1 title again.

    “It feels like awhile since I’ve won,” McIlroy said. “I’m really looking forward to tomorrow.”


    Full-field scores from the Abu Dhabi HSBC Championship


    A victory would be all the more meaningful because the week started with McIlroy paired with world No. 1 Dustin Johnson and reigning European Tour Player of the Year Tommy Fleetwood.

    McIlroy acknowledged the meaning of that going into Saturday’s round.

    “That proves I’m back to full fitness and 100 percent healthy,” he said. “DJ is definitely the No. 1 player in the world right now and one of, if not the best, drivers of the golf ball, and to be up there with him over the first two days proves to me I’m doing the right things and gives me confidence.”

    It’s worth repeating what 2008 Masters champ Trevor Immelman said last month about pairings and the alpha-dog nature of the world’s best players. He was talking about Tiger Woods’ return at the Hero World Challenge, when Immelman said pairings matter, even in off season events.

    “When you are the elite level, you are always trying to send a message,” Immelman said. “They want to show this guy, `This is what I got.’”

    A victory with Johnson in the field just two weeks after Johnson won the Sentry Tournament of Champions in an eight-shot rout will get the attention of all the elite players.

    A victory also sets this up as a January for the ages, making it the kind of big-bang start the game has struggled to create in the shadow of the NFL playoffs.

    Johnson put on a tour-de-force performance winning in Hawaii and the confident young Spaniard Jon Rahm is just a shot off the lead this week at the CareerBuilder Challenge on the PGA Tour. Sergio Garcia is just two off the lead going into the final round of the Singapore Open. Tiger Woods makes his return to the PGA Tour at Torrey Pines next week.

    To be sure, McIlroy has a lot of work to do Sunday.

    Yet another rising young talent, Thomas Pieters, shares the lead with Ross Fisher. Fleetwood is just two shots back and Johnson five back.

    McIlroy has such a good history at Abu Dhabi. Over the last seven years, he has finished second four times and third twice. Still, even a strong finish that falls short of winning bodes well for McIlroy in his first start of the year.

    “I have never won my first start back out,” McIlroy said.

    A strong start, whether he wins or not, sets McIlroy up well for the ambitious schedule he plans for 2018. He’s also scheduled to play the Dubai Desert Classic next with the possibility he’ll play 30 times this year, two more events than he’s ever played in a year.

    “I’m just really getting my golf head back on,” McIlroy said. “I’ve been really pleased with that.”

    A victory Sunday will make all our heads spin a little b it with the exciting possibilities the game offers this year.

    Getty Images

    Garcia 2 back in weather-delayed Singapore Open

    By Associated PressJanuary 20, 2018, 3:06 pm

    SINGAPORE - Danthai Boonma and Chapchai Nirat built a two-stroke lead over a chasing pack that includes Sergio Garcia and Ryo Ishikawa midway through the third round of the weather-interrupted Singapore Open on Saturday.

    The Thai golfers were locked together at 9 under when play was suspended at the Sentosa Golf Club for the third day in a row because of lightning strikes in the area.

    Masters champion Garcia and former teen prodigy Ishikawa were among seven players leading the chase at 7 under on a heavily congested leaderboard.

    Garcia, one of 78 players who returned to the course just after dawn to complete their second rounds, was on the 10th hole of his third round when the warning siren was sounded to abruptly end play for the day.

    ''Let's see if we can finish the round, that will be nice,'' he said. ''But I think if I can play 4-under I should have a chance.''

    The Spanish golfer credits the Singapore Open as having played a part in toughening him up for his first major championship title at Augusta National because of the stifling humidity of southeast Asia and the testing stop-start nature of the tournament.


    Full-field scores from the Singapore Open


    Although he finished tied for 11th in Singapore in 2017, Garcia won the Dubai Desert Classic the subsequent week and was in peak form when he won the Masters two months later. He is feeling confident of his chances of success this weekend.

    ''I felt like I hit the ball OK,'' Garcia said. ''My putting and all went great but my speed hasn't been great on this green so let's see if I can be a little more aggressive on the rounds this weekend.''

    Ishikawa moved into a share of the lead at the halfway stage after firing a second round of 5-under 66 that featured eight birdies. He birdied the first two holes of his third round to grab the outright lead but slipped back with a double-bogey at the tricky third hole for the third day in a row. He dropped another shot at the par-5 sixth when he drove into a fairway bunker.

    ''It was a short night but I had a good sleep and just putted well,'' Ishikawa said. The ''greens are a little quicker than yesterday but I still figured (out) that speed.

    Ishikawa was thrust into the spotlight more than a decade ago. In 2007, he became the youngest player to win on any of the major tours in the world. He was a 15-year-old amateur when he won the Munsingwear Open KSB Cup.

    He turned pro at 16, first played in the Masters when he was 17 and the Presidents Cup when he was 18. He shot 58 in the final round to win The Crowns in Japan when he was 19.

    Now 26, Ishikawa has struggled with injuries and form in recent years. He lost his PGA Tour card and hasn't played in any of the majors since 2015. He has won 15 times as a professional, but has never won outside his homeland of Japan.

    Chapchai was able to sleep in and put his feet up on Saturday morning after he completed his second round on Friday.

    He bogeyed the third but reeled off three birdies in his next four holes to reach 9-under with the back nine still to play.

    Danthai was tied for 12th at the halfway stage but charged into a share of the lead with seven birdies in the first 15 holes of his penultimate round.