Maximum Performance Week 4

By Katherine RobertsMay 12, 2006, 4:00 pm
Power from the Legs
 
Welcome to week four of our program designed to maximize your performance! To date, our yoga-based sequences have addressed breathing as well as lower and upper body flexibility. This week we move to the strength training portion of our series, specifically the lower body ' quads, glutes and legs.
 
The leg sequencing provides some flexibility but primarily focuses on strength in the legs. In the golf swing as much as 75% of the body weight is distributed to the right side (for right handed golfers) and as much as half the power generated is initiated from the lower body. To prevent the body from sliding, strong legs and hips support the bodys ability to properly load and generate power. The golf specific benefits of this sequence are as follows:
 
  • Increases push off power
  • Improves power and distance
  • Supports a sense of foundation
  • Keeps the right side of the body from sliding.
  • Assists with better balance
  • Supports more hip rotation
     
    Crescent Warrior pose with lunges:
    PAR Level

    Yoga for Golfers

    Step the left foot forward keeping the right leg straight. Keep the left knee at a ninety-degree angle. Draw the navel in towards the spine and telescope the rib cage off the waist. Press the right hip forward increasing the stretch in the hip. Inhale, begin to bend the left knee, moving the right knee towards the floor and lowering the body closer to the floor. Exhale as you return to the starting position. Hands can remain on the waist or for more intensity raise the hands above the head. Keep the shoulders down, palms facing each other. Continue for five to ten repetitions or until muscle failure. Switch sides and repeat.
     
    Warrior II pose:
    PAR Level

    Step the left foot forward approximately four feet or one leg length long. Place the right foot on the floor, angled inward at a ninety to forty-five degree angle. Note: Imagine a line down the middle of the mat. The right foot is to the right of the midline, the left foot to the left of the midline. In Warrior B, the hips face slightly to the left. Raise the arms to shoulder height, rolling the shoulder blades together and down the back. Palms face down, eyes focus over the right hand. Hold for five to ten breaths and switch sides. Bogey: Do not shrug the shoulders and continue to draw the navel towards the spine, telescoping the ribcage off the waist.
     
    Revolving Side Angle pose:
    Birdie / Eagle Level

    Yoga for Golfers Yoga for Golfers

    Stepping the right foot forward into a crescent lunge position, place the left knee on the floor. Bring the left elbow to the outside of the right knee. Place the left hand into a fist position with the right palm resting on top. Press the left arm into the right knee, lifting out of the left shoulder. Focus twisting from the core to the shoulders, eyes focused towards the floor. For more lower body intensity, curl the left toes under, bringing the left knee off the floor while holding the left leg straight. Hold for five breaths, and then switch sides.
     
    Warrior II pose to Extended Side Angle pose:
    Birdie Level

    Yoga for Golfers Yoga for Golfers

    This pose effectively targets range of motion, a strong foundation, opening in the hips and increased extension. While maintaining the Warrior B pose, begin to bring the left hand or left elbow (depending on your flexibility) down to the left knee. The right arm stretches straight up and if possible over the right ear. Extend the arm as much as possible and revolve the ribcage towards the ceiling. Hold for five breaths and switch sides. Note: When I do this pose, I imagine I want to hit the ball twenty yards further so I stretch with twenty percent more intensity!
     
    Chair pose:
    Par / Birdie Level

    Yoga for Golfers Yoga for Golfers

    Bring the feet hip width apart. Inhale, begin to bend the knees, hinging at the hips as if preparing to sit in a chair. Draw the navel in, tailbone tucks under and the weight is shifted towards the heels. Exhale, bringing the hands to the waist or lift the arms with palms facing each other. Hold for five breaths and then pulse up and down for ten repetitions. Focus on maintaining your posture and engaging the gluts.

    Special Note: Tune in to The Golf Channel to see Katherine Roberts on these special shows:
     
    Monday after the Masters - Premieres May 13 at 9 PM ET
     
    How Low Can You Go? - Premieres May 17 at 9 PM ET
     
    Also, coming soon to The Golf Channel Video Vault...How Low Can You Go? streaming video exercise tips to help you break the 80, 90 or 100 scoring barrier!
     
    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.
  • 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.''