Flexibility Conditioning - Week 6

By Katherine RobertsNovember 18, 2005, 5:00 pm
Your foundation and push-off power
 
Your feet represent one of the most over looked and over used parts of your anatomy. During a typical round of golf you will walk between three and four miles. Consider your pre-shot routine. The first step is often setting your stance, placing the alignment of the feet, developing a sense of foundation and balance (often by a flexion in the knees or some sort of waggle) and now you are ready to hit the ball.
 
What exactly does getting grounded mean? Grounded refers to developing a base, a foundation and a connection with the earth. In golf if you are not grounded, you are off balance. Balance is a critical component to generating power from the lower body. With out balance you will not generate your maximum power and distance.
 
This weeks yoga based poses increase strength and flexibility in the feet, ankles and Achilles. Additionally the Mountain pose teaches a sense of connection from the lower part of the body to the ground.
 
Mountain pose:

Although this may appear to be an easy pose, I can assure you that practiced correctly it is VERY physically active. Note: In addition to using this pose to strengthen the feet it is also beneficial for grounding the energy. On days when I am feeling very stressed and pulled in different directions I will turn on some soothing music and stand in Mountain pose for five minutes.
 
Yoga for Golfers

 
Stand with the feet hip width apart, flex the quads, draw the navel towards the spine, slightly internally rotate the pelvis and focus on lifting the ribcage off the waist. Breathe deeply through the nose. Bring your attention to the feet. Inhale as you lift the toes off the floor, spread them as wide as possible and on the exhale allow the toes to gently rest on the floor. Continue to focus on the feet and lift in the arches. As you lift in the arches press the base of the big toes, little toes and heels towards the floor. This reverse action of lifting the arch as you press the base of the toes down will strengthen the feet. Repeat five to ten times.
 
Flexion and Extension pose:

Yoga for Golfers

While seated extend the leg out straight. Engage the core and sit up as straight as possible.
 
Yoga for Golfers Yoga for Golfers

 
Inhale and flex the foot towards you, exhale and point the foot away from you. Internally and externally, pronate and supinate the foot. Move slowly. Repeat five times on each foot.
 
Top of the foot stretch:

Yoga for Golfers

Kneel on the floor and use the ball for assistance with balance. Note: If your knees are sensitive place a towel under the knees. Use a second towel rolled up like a log and place behind the knees if you are challenged with knee flexion.
Press the tops of the feet towards the floor and on the exhalation sit back onto the heels. Repeat five times and hold the pose for three to five breaths.
 
Achilles and Arch strengthener on a step:

Stand on a step placing the feet hip width apart. Slowly allow the heels to drop towards the floor without pronating or supinating the feet. Slightly bend the knees to get more stretch in the Achilles. On the exhalation lift the heels as high as possible and focus on the strength in the arches and toes. Repeat five to ten times.
 
This year give the gift of great golf and great health. Check out our three new DVDs and three new Training aids on www.KRTotalFitness.com.
 
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    Katherine Roberts - Total FitnessEditor's Note: Katherine Roberts, founder of Yoga for Golfers, has 20 years of experience in fitness training, yoga studies, professional coaching and motivation. Katherine welcomes your email questions and comments, contact her at Katherine@KRTotalFitness.com or visit www.KRTotalFitness.com.
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    Hadwin returns to site of last year's 59

    By Will GrayJanuary 17, 2018, 11:04 pm

    Adam Hadwin had a career season last year, one that included shooting a 59 and winning a PGA Tour event. But those two achievements didn't occur in the same week.

    While Hadwin's breakthrough victory came at the Valspar Championship in March, it was at the CareerBuilder Challenge in January when he first made headlines with a third-round 59 at La Quinta Country Club. Hadwin took a lead into the final round as a result, but he ultimately couldn't keep pace with Hudson Swafford.

    He went on to earn a spot at the Tour Championship, and Hadwin made his first career Presidents Cup appearance in October. Now the Canadian returns to Palm Springs, eager to improve on last year's result and hoping to earn a spot in the final group for a third straight year after a T-6 finish in 2016.

    "A lot of good memories here in the desert," Hadwin told reporters. "I feel very comfortable here, very at home. Lots of Canadians, so it's always fun to play well in front of those crowds and hopefully looking forward to another good week."

    Hadwin's 59 last year was somewhat overshadowed, both by the fact that he didn't win the event and that it came just one week after Justin Thomas shot a 59 en route to victory at the Sony Open. But he's still among an exclusive club of just eight players to have broken 60 in competition on Tour and he's eager to get another crack at La Quinta on Saturday.

    "If I'm in the same position on 18, I'm gunning for 58 this year," Hadwin said, "not playing safe for 59."

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    Rahm: If I thought like Phil, I could not hit a shot

    By Will GrayJanuary 17, 2018, 10:39 pm

    When it comes to Jon Rahm and Phil Mickelson, there are plenty of common bonds. Both starred at Arizona State, both are now repped by the same agency and Rahm's former college coach and agent, Tim Mickelson, now serves full-time as his brother's caddie.

    Those commonalities mean the two men have played plenty of practice rounds together, but the roads quickly diverge when it comes to on-course behavior. Rahm is quick, fiery and decisive; Mickelson is one of the most analytical players on Tour. And as Rahm told reporters Wednesday at the CareerBuilder Challenge, those differences won't end anytime soon.

    "I don't need much. 'OK, it's like 120 (yards), this shot, right," Rahm said. "And then you have Phil, it's like, 'Oh, this shot, the moisture, this going on, this is like one mile an hour wind sideways, it's going to affect it one yard. This green is soft, this trajectory. They're thinking, and I'm like, 'I'm lost.' I'm like, 'God if I do that thought process, I could not hit a golf shot.'"


    CareerBuilder Challenge: Articles, photos and videos


    The tactics may be more simplified, but Rahm can't argue with the results. While Mickelson is in the midst of a winless drought that is approaching five years, Rahm won three times around the world last year and will defend a PGA Tour title for the first time next week at Torrey Pines.

    Both men are in the field this week in Palm Springs, where Mickelson will make his 2018 debut with what Rahm fully expects to be another dose of high-level analytics for the five-time major winner with his brother on the bag.

    "It's funny, he gets to the green and then it's the same thing. He's very detail-oriented," Rahm said of Mickelson. "I'm there listening and I'm like, 'Man, I hope we're never paired together for anything because I can't think like this. I would not be able to play golf like that. But for me to listen to all that is really fun."

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    DJ changes tune on golf ball distance debate

    By Will GrayJanuary 17, 2018, 9:16 pm

    World No. 1 Dustin Johnson is already one of the longest hitters in golf, so he's not looking for any changes to be made to golf ball technology - despite comments from him that hinted at just such a notion two months ago.

    Johnson is in the Middle East this week for the Abu Dhabi HSBC Championship, and he told BBC Sport Wednesday that he wouldn't be in favor of making changes to the golf ball in order to remedy some of the eye-popping distances players are hitting the ball with ever-increasing frequency.

    "It's not like we are dominating golf courses," Johnson said. "When was the last time you saw someone make the game too easy? I don't really understand what all the debate is about because it doesn't matter how far it goes; it is about getting it in the hole."

    Johnson's rhetorical question might be answered simply by looking back at his performance at the Sentry Tournament of Champions earlier this month, an eight-shot romp that featured a tee shot on the 433-yard 12th hole that bounded down a slope to within inches of the hole.

    Johnson appeared much more willing to consider a reduced-distance ball option at the Hero World Challenge in November, when he sat next to tournament host Tiger Woods and supported Woods' notion that the ball should be addressed.

    "I don't mind seeing every other professional sport, they play with one ball. All the pros play with the same ball," Johnson said. "In baseball, the guys that are bigger and stronger, they can hit a baseball a lot further than the smaller guys. ... I think there should be some kind of an advantage for guys who work on hitting it far and getting that speed that's needed, so having a ball, like the same ball that everyone plays, there's going to be, you're going to have more of an advantage."

    Speaking Wednesday in Abu Dhabi, Johnson stood by the notion that regardless of whether the rules change or stay the same, he plans to have a leg up on the competition.

    "If the ball is limited then it is going to limit everyone," he said. "I'm still going to hit it that much further than I guess the average Tour player."

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    LPGA lists April date for new LA event

    By Golf Channel DigitalJanuary 17, 2018, 8:18 pm

    The LPGA’s return to Los Angeles will come with the new Hugel-JTBC Open being played at Wilshire Country Club April 19-22, the tour announced Wednesday.

    When the LPGA originally released its schedule, it listed the Los Angeles event with the site to be announced at a later date.

    The Hugel-JTBC Open will feature a 144-player field and a $1.5 million purse. It expands the tour’s West Coast swing, which will now be made up of four events in California in March and April.

    The LPGA last played in Los Angeles in 2005. Wilshire Country Club hosted The Office Depot in 2001, with Annika Sorenstam winning there.