The New Year Challenge Assessing your baseline - COPIED

By Katherine RobertsJanuary 4, 2008, 5:00 pm

The New Year Challenge ' Assessing your baseline
 
Happy New Year to you! My wish for you is a year filled with health, happiness and many rounds of great golf!
 
This week begins our New Years Challenge, a series of golf fitness exercises designed for optimum performance, body and mind. Over the next two weeks I will present to you a series of physical assessments. This week we focus on the lower body testing, next week the upper body. The intent of these assessments is to uncover mobility, stability and balance issues, determine your fitness level to date and to give you the opportunity to chart your progress. When I work one on one with my students I physically measure the angles of mobility. Because you are working alone use general measurements to develop your baseline. Remember the tests are for your information only, there is no passing or failing grade.
 
Before you begin please read the following tips to help you get started. My suggestion is to post the tips in your home where you can read them every morning.
 
Getting started in your new golf fitness program:
 
1.Get a checkup. Meet with your healthcare provider to see whether you'll need to consider any special modifications before starting an exercise program
2.Start slowly, Rome wasnt built in a day. The good news is that the body responds very quickly to the slightest amount of flexibility conditioning.
3.Set specific short and long-term goals. Begin by meeting with your PGA professional to determine your golf goals. Perhaps you need more distance, better posture or more core strength. Determine your short term goals such as greater flexibility, more strength or better balance. A long term goal maybe to alleviate a specific swing flaw ' all your goals can be obtained through our DVD programs.
4.Adherence over duration ' Fifteen minutes, four days a week will reap greater rewards than two hours on a Sunday. Be realistic about your time. Set your self up for success!

5.Varying your workouts keeps you engaged. Target specific parts of the body during each work-out ' lower body, core, cardio one day, upper body and core the next. Always warm-up before your workout and before golf.
6.Make a date, get a buddy, create a support system. Surround yourself with people who support you in your fitness program and get a workout buddy. If you have an appointment to workout with a friend, you are more likely to show up and support each other in your program.
7.Reward yourself - Once you've reached your goal, treat yourself to something that reminds you what a good job you've done and encourages you to continue. Make it something that supports you, body, mind and spirit. (A new driver or pair of golf shoes always works for me!)
8.Reach out for support ' Feel free to send me your questions. I am here to support you. Katherine@yogaforgolfers.com
9.Have fun!
 
Lower body assessments:
 
Hamstring flexibility: Measures hamstring flexibility
Stand with your feet hip width apart, legs straight and slowly fold forward. Do not bounce. Cross the arms and measure the length of the elbows to the floor.
Note: shift your weight over the balls of your feet.
 


 
Hip flexion: Measures mobility in the hips, gluts and hamstrings.
Stand with the feet hip width apart and squat down as low as possible, ultimately bringing the hips parallel to the floor. Attempt an upright posture. Measure the
angle of your hips to your upper body and your ability to lower the hips towards the floor.
 

 

Lower body strength / quad strength:
Standing wall squat: Bring your spine to the wall and walk the feet away from the wall until your knees are at a ninety degree angle and the quads are close to parallel to the floor. Press your navel against the wall and hold for as long as possible. Measure the length of time you are able to hold the wall squat.
 


 
Balance:
Balance on one leg and have someone time your ability to balance. Switch sides and repeat. Now close your eyes and repeat the same test.
 

 
Related Links:
  • Katherine Roberts Article Archive
  • Katherine Roberts Video 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@YogaForGolfers.com or visit www.YogaForGolfers.com.
  • Getty Images

    Rahm (62) fires career low round

    By Will GrayJanuary 19, 2018, 12:03 am

    The scores were predictably low during the opening round of the CareerBuilder Challenge, where the top-ranked player in the field currently sits atop the standings. Here's how things look after the first day in Palm Springs as Jon Rahm is out to an early advantage:

    Leaderboard: Jon Rahm (-10), Austin Cook (-9), Andrew Landry (-9), Jason Kokrak (-9), Brandon Harkins (-8), Martin Piller (-8), Aaron Wise (-8), Beau Hossler (-8)

    What it means: Rahm is coming off a runner-up finish two weeks ago at Kapalua, and he picked up right where he left off with a 10-under 62 at La Quinta Country Club. It marked his lowest career round on the PGA Tour, and it gave him a one-shot lead heading to the Nicklaus Tournament Course. Cook is the only player within two shots of Rahm who has won already on Tour.

    Round of the day: Rahm got off to a fast start, playing his first seven holes in 6 under, and he made it around La Quinta without dropping a shot. The 62 bettered his previous career low on Tour by two shots and it included an eagle on the par-5 fifth hole to go along with eight birdies.

    Best of the rest: Cook was a winner earlier this season at the RSM Classic, and he's now in the mix for trophy No. 2 following a 9-under 63 on the Nicklaus Tournament Course. Like Rahm, he opened with a seven-hole stretch at 6 under and turned in a scorecard without a bogey. He'll now head to the more difficult Stadium Course for his second round.

    Biggest disappointment: Patrick Reed blitzed the three-course rotation in Palm Springs en route to his first career Tour title back in 2014, but he's unlikely to repeat that feat after opening with a 2-over 74 on the Nicklaus Tournament course. Reed made only one birdie against three bogeys and was one of only 32 players in the 156-man field who failed to break par in the opening round.

    Main storyline heading into Friday: Rahm deserves the spotlight, as he entered the week as one of the event's headliners and did nothing to lose that billing in the opening round. But the pack of contenders is sure to keep pace, while players like Phil Mickelson (-2) will look to put up a low score in order to build some momentum heading into the weekend.

    Shot of the day: Wesley Bryan's 7-under 65 on the Nicklaus Tournament course was helped in large part by an eagle on the par-4 10th, where he holed a 54-degree wedge from 112 yards away. Bryan went on to birdie the next hole amid a five-hole stretch of 5 under play.

    Quote of the day: "Shot 10 under par. There's not much more I can ask for." - Rahm

    Getty Images

    Recent winner Cook contending at CareerBuilder

    By Will GrayJanuary 18, 2018, 11:45 pm

    Patton Kizzire is currently the only two-time PGA Tour winner this season, but Austin Cook hopes to join him this week at the CareerBuilder Challenge.

    Cook won for the first time in November at the RSM Classic, a victory that catapaulted him from the Web.com Tour graduate category into an entirely new echelon. Cook notched a pair of top-25 finishes over the last two weeks in Hawaii, and he's again in the mix after an opening 63 on the Nicklaus Tournament Course left him one shot behind Jon Rahm.

    "Today was great," Cook told reporters. "The conditions were perfect, but I always loved desert golf and I was just hitting the ball well and seeing good lines on the greens and hitting good putts."

    Cook got off to a fast start, playing his first seven holes in 6 under highlighted by an eagle on the par-5 fourth hole. He briefly entertained the notion of a sub-60 round after birdies on Nos. 10 and 11 before closing with six pars and a birdie.


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    Cook was a relative unknown before his victory at Sea Island earlier this season, but now with the flexibility and confidence afforded by a win he hopes to build on his burgeoning momentum this week in California.

    "That was a big, proud moment for myself, knowing that I can finish a tournament," Cook said. "I think it was one of those things that I've proven to myself that now I can do it, and it just meant the world to me."

    Getty Images

    Photo: Fleetwood's phone cover is picture of Bjorn

    By Jason CrookJanuary 18, 2018, 11:40 pm

    There's phone covers and then there are Phone Covers.

    Paul Casey has himself a Phone Cover, showing off the protective case that features a picture of his wife at last year's U.S. Open.

    Now, it appears, Tommy Fleetwood has joined the movement.

    Fleetwood, last year's season-long Race to Dubai winner, has a phone cover with a picture of Ryder Cup captain Thomas Bjorn on it. And not even a current Thomas Bjorn. This is a young Bjorn. A hair-having Bjorn.

    @tommyfleetwood_1

    A post shared by Alex Noren (@alexnoren1) on

    The 26-year-old is a virtual lock for this year's European Ryder Cup team, but just in case, he's carrying around a phone with a picture of the team captain attached to the back of it.

    It's a bold strategy, Cotton. Let's see if it pays off for him.

    Getty Images

    Mickelson starts fast, fades to 70 at La Quinta

    By Will GrayJanuary 18, 2018, 11:07 pm

    Phil Mickelson got off to a fast start in his first competitive round of 2018 - for six holes, at least.

    The 47-year-old is making his first start since the WGC-HSBC Champions this week at the CareerBuilder Challenge, and only his third competitive appearance since the BMW Championship in September. Four birdies over his first six holes indicated that a strong opener might be in the cards, but Mickelson played his subsequent holes in 2 over.

    It added up to a 2-under 70 at La Quinta Country Club, typically the easiest of the three courses in rotation this week, and left Mickelson eight shots behind Jon Rahm.

    "It was fun to get back out and be competitive," Mickelson told reporters. "I for some reason am stuck on 70 here at La Quinta, whether I get off to a good start or a bad one, I end up shooting the same score."


    Full-field scores from the Career Builder Challenge

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    Mickelson stunted his momentum with a tee shot out of bounds on the par-4 eighth hole, but he managed to save bogey and otherwise drove the ball relatively well. Instead, he pointed to his normally reliable iron play as the culprit for his back-nine backslide on a day when more than 120 players in the 156-man field broke par.

    Mickelson will now head to the Nicklaus Tournament Course with the Stadium Course on tap for Saturday's third round. While there were several low scores Thursday at La Quinta, Mickelson remains bullish about the birdie opportunities that still lie ahead.

    "This isn't the course where I go low on," Mickelson said. "I feel more comfortable on Stadium and Nicklaus. Neither of them are nearly as tight and I tend to score a lot lower on those other two than I do here, historically."