Maximum Performance Week 1

By Katherine RobertsApril 21, 2006, 4:00 pm
This week I was with the PGA TOUR and The Golf Channel at the Shell Houston Open. Standing on the practice tee the differences in the way professionals and amateurs practice is clearly evident. We can assume that the way they strike the ball is so superior to most amateurs (I include myself in all these revelations!) but the focused manner in which they practice is astounding. For example watching Aaron Baddley, Mike Weir and KJ Choi you can see the intensity in their focus and the daily commitment to their sport.
 
I can appreciate that not all professionals and amateurs have the same devotion (this too was evident on the practice tee as some of the players hit balls with cigarettes hanging out of their mouths) but I would like you to consider that the smallest amount of effort will reap big rewards. The next eight week program will take us through a simple and effective golf specific performance program designed to strengthen the body and mind.
 
This series is based on a program I entitled Eight Pillars to Maximum Performance. They are as follows:
 
I. Breathing ' A direct correlation to performance.
 
II. Flexibility ' Yoga based conditioning based on varying approaches
  • Dynamic
  • Static
  • Active elongation
     
    III. Strength ' Sport specific yoga based strength training
  • Explosive conditioning
     
    IV. Balance - a progressive, dynamic balance conditioning sequence
     
    V. Core stability / Energy management ' Using the pelvic floor
  • Core stabilization and core strengthening
  • The complete core of the body
  • Connecting the two locks for stabilization in the golf swing.
     
    VI. Proper posture ' The Foundation of a good golf swing
     
    VII. One-pointed concentration / Moving inward
  • The power of the mind
  • The typical golfers inner dialogue
     
    VIII. More Enjoyment of the game!
     
    Regardless of your existing fitness level you will benefit from this eight week program. I will describe modifications for each pose. For this program, you will need 30 minutes, four days a week and the following equipment:
    • Balance Ball or Stability ball ' The ball facilitates core stabilization exercises.

    • Power Swing Trainer (for building strength and to assist in the flexibility conditioning phase of the program)

    • Yoga mat

    • Two large bath towels
    Note: All of the equipment used in this program can be purchased at www.KRTotalFitness.com. If you do not have the equipment, I will suggest alternative ways to execute the poses.
     
    This week begins with the first of the eight pillars - breathing. Before you begin this week's exercises please refer to the article on breathing dated March 10th, 2006. The article provides information and exercises on the fundamentals for deep, diaphragmatic breathing.
     
    Seated twist on a chair or the ball:

    Yoga for Golfers

    Sit as tall as possible and draw the navel towards the spine as you extend the arms to the side at shoulder height. Initiate the twist to the right from the core of the body on the exhalation and return to the starting position on the inhalation. Repeat ten times in each direction.
     
    Yoga for Golfers

    Now place the left hand on the outside of the right knee (use your right hand placed behind you as leverage to lengthen your spine). Inhale as you engage the navel towards the spine and twist on the exhalation. Repeat ten times and switch sides.
     
    Standing chest opener pose:

    Yoga for Golfers

    Stand with the feet wider than hip width apart, bend the knees and draw the navel towards the spine to support the core. Bring the hands together behind the back or use a towel if your hands do not connect. Inhale deeply and roll the shoulders back, chest forward on the exhalation. Repeat ten times. Do not arch your back!
     
    Extended side angle pose:

    Yoga for Golfers

    Place the left foot forward approximately four to five feet and revolve the right leg and foot inward. Bring the left elbow to the left knee and lift out of the left shoulder. Extend the right arm towards the ceiling and on your exhalation revolve the ribcage towards the ceiling. Focus on the extension of the ribcage and the stretch in the intercostals.
     
    Related Links:
  • Katherine Roberts Article 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@KRTotalFitness.com or visit www.KRTotalFitness.com.
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    Rahm, with blinders on, 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.

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    Rahm focusing on play, not shot at No. 1

    By Ryan LavnerJanuary 23, 2018, 9:06 pm

    SAN DIEGO – Jon Rahm’s meteoric rise in the world rankings could end with him reaching No. 1 with a win this week at Torrey Pines.

    After winning last week at the CareerBuilder Challenge, his fourth title in 51 weeks, Rahm has closed the gap on Dustin Johnson – less than 1.5 average points separates them.

    With Johnson not playing this week, the 23-year-old Spaniard has a chance to reach the top spot for the first time, but only if he defends his title at the Farmers Insurance Open.


    Farmers Insurance Open: Articles, photos and videos


    “Beating Dustin Johnson is a really, really hard task. It’s no easy task,” he said Tuesday. “We still have four days of golf ahead and we’ll see what happens. But I’ll try to focus more on what’s going on this week rather than what comes with it if I win.

    “I’ll try my best, that’s for sure. Hopefully it happens, but we all know how hard it is to win on Tour.”

    Rahm has already become the fourth-youngest player to reach No. 2 in the world, behind Tiger Woods, Jordan Spieth and Rory McIlroy. 

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    Rahm: Playoff wasn't friendly, just 'nervous'

    By Ryan LavnerJanuary 23, 2018, 8:53 pm

    SAN DIEGO – Too chummy? Jon Rahm says he and Andrew Landry were just expending some nervous energy on the walk up to the fairway during the first playoff hole of the CareerBuilder Challenge.

    “I wouldn’t have been that nervous if it was friendly,” Rahm said with a smile Tuesday. “I think it was something he said because we were talking going out of the first tee.

    “I didn’t know Andrew – I think it was a pretty good time to get to know him. We had at least 10 minutes to ourselves. It’s not like we were supporting each other, right? We were both in it together, we were both nervous together, and I felt like talking about it might have eased the tension out of both of us.”


    Farmers Insurance Open: Articles, photos and videos


    On Sunday, two-time U.S. Open champion Curtis Strange saw the exchange on TV and tweeted: “Walking off the tee talking to each other. Are you kidding me? Talking at all?”

    Strange followed up by saying that, in a head-to-head situation, the last thing he’d want to do was make his opponent comfortable. When his comments went viral, Strange tweeted at Rahm, who won after four holes: “Hopefully no offense taken on my comment yesterday. You guys are terrific. I’m a huge fan of all players today. Made an adverse comment on U guys talking during playoff. Not for me. A fan.”

    Not surprisingly, the gregarious Rahm saw things differently.

    “We only talked going out of the first tee up until the fairway,” he said. “Besides that, all we said was, ‘Good shot, good putt, see you on the next tee.’ That’s what it was reduced to. We didn’t say much.” 

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    Tiger grouped with Reed, Hoffman at Torrey Pines

    By Ryan LavnerJanuary 23, 2018, 8:35 pm

    SAN DIEGO – Tiger Woods will make his 2018 debut alongside Patrick Reed and Charley Hoffman.

    The threesome will go off Torrey Pines’ South Course at 1:40 p.m. ET Thursday at the Farmers Insurance Open. They begin at 12:30 p.m. Friday on the North Course.

    Woods is an eight-time winner at Torrey Pines, including the 2008 U.S. Open, but he hasn’t broken 70 in his last seven rounds on either course. Last year, he shot rounds of 76-72 to miss the cut.


    Farmers Insurance Open: Articles, photos and videos


    Reed, who has grown close to Woods after being in his pod during the past two international team competitions, is coming off a missed cut last week at the CareerBuilder Challenge. Hoffman, a San Diego native, has only two top-10s in 20 career starts at Torrey.

    Other featured groups for the first two rounds include:

    • Jon Rahm, Jason Day and Brandt Snedeker: 1:30 p.m. Thursday off South 1, 12:20 p.m. Friday off North 10

    • Rickie Fowler, Patrick Cantlay, Xander Schauffele: 12:30 p.m. Thursday off North 10, 1:30 p.m. Friday off South 1

    • Phil Mickelson, Justin Rose, Hideki Matsuyama: 12:40 p.m. Thursday off North 10, 1:40 p.m. Friday off South 1