The New Year Challenge Assessing your baseline

By Katherine RobertsJanuary 3, 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.
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    Singh's lawsuit stalls as judge denies motion

    By Rex HoggardJanuary 23, 2018, 7:54 pm

    Vijay Singh’s attempts to speed up the proceedings in his ongoing lawsuit against the PGA Tour have been stalled, again.

    Singh – who filed the lawsuit in New York Supreme Court in May 2013 claiming the Tour recklessly administered its anti-doping program when he was suspended, a suspension that was later rescinded – sought to have the circuit sanctioned for what his attorneys argued was a frivolous motion, but judge Eileen Bransten denied the motion earlier this month.

    “While the court is of the position it correctly denied the Tour’s motion to argue, the court does not agree that the motion was filed in bad faith nor that it represents a ‘persistent pattern of repetitive or meritless motions,’” Bransten said.

    It also doesn’t appear likely the case will go to trial any time soon, with Bransten declining Singh’s request for a pretrial conference until a pair of appeals that have been sent to the court’s appellate division have been decided.

    “What really should be done is settle this case,” Bransten said during the hearing, before adding that it is, “unlikely a trail will commence prior to 2019.”

    The Tour’s longstanding policy is not to comment on ongoing litigation, but earlier this month commissioner Jay Monahan was asked about the lawsuit.

    “I'll just say that we're going through the process,” Monahan said. “Once you get into a legal process, and you've been into it as long as we have been into it, I think it's fair to assume that we're going to run it until the end.”

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    Videos and images from Tiger's Tuesday at Torrey

    By Golf Channel DigitalJanuary 23, 2018, 7:45 pm

    Tiger Woods played a nine-hole practice round Tuesday at Torrey Pines South, site of this week's Farmers Insurance Open. Woods is making his first PGA Tour start since missing the cut in this event last year. Here's a look at some images and videos of Tiger, via social media:







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    Power Rankings: 2018 Farmers Insurance Open

    By Will GrayJanuary 23, 2018, 6:59 pm

    The PGA Tour remains in California this week for the Farmers Insurance Open. A field of 156 players will tackle the North and South Courses at Torrey Pines, with weekend play exclusively on the South Course.

    Be sure to join the all-new Golf Channel Fantasy Challenge - including a new One & Done game offering - to compete for prizes and form your own leagues, and log on to www.playfantasygolf.com to submit your picks for this week's event.

    Jon Rahm won this event last year by three shots over Charles Howell III and C.T. Pan. Here are 10 names to watch in La Jolla:

    1. Jon Rahm: No need to overthink it at the top. Rahm enters as a defending champ for the first time, fresh off a playoff win at the CareerBuilder Challenge that itself was preceded by a runner-up showing at Kapalua. Rahm is perhaps the hottest player in the field, and with a chance to become world No. 1 should be set for another big week.

    2. Jason Day: The Aussie has missed the cut here the last two years, and he hasn't played competitively since November. But he ended a disappointing 2017 on a slight uptick, and his Torrey Pines record includes three straight top-10s from 2013-15 that ended with his victory three years ago.

    3. Justin Rose: Rose ended last year on a tear, with three victories over his final six starts including two in a row in Turkey and China. The former U.S. Open winner has the patience to deal with a brutal layout like the South Course, as evidenced by his fourth-place showing at this event a year ago.

    4. Rickie Fowler: This tournament has become somewhat feast-or-famine for Fowler, who is making his ninth straight start at Torrey Pines. The first four in that run all netted top-20 finishes, including two top-10s, while the last four have led to three missed cuts and a T-61. After a win in the Bahamas and T-4 at Kapalua, it's likely his mini-slump comes to an end.

    5. Brandt Snedeker: Snedeker has become somewhat of a course specialist at Torrey Pines in recent years, with six top-10 finishes over the last eight years including wins in both 2012 and 2016. While he missed much of the second half of 2017 recovering from injury and missed the cut last week, Snedeker is always a threat to contend at this particular event.

    6. Hideki Matsuyama: Matsuyama struggled to find his footing after a near-miss at the PGA Championship, but he appears to be returning to form. The Japanese phenom finished T-4 at Kapalua and has put up solid results in two of his four prior trips to San Diego, including a T-16 finish in his 2014 tournament debut. Matsuyama deserves a look at any event that puts a strong emphasis on ball-striking.

    7. Tony Finau: Finau has the length to handle the difficult demands of the South Course, and his results have gotten progressively better each time around: T-24 in 2015, T-18 in 2016 and T-4 last year. Finau is coming off the best season of his career, one that included a trip to the Tour Championship, and he put together four solid rounds at the Sony Open earlier this month.

    8. Charles Howell III: Howell is no stranger to West Coast golf, and his record at this event since 2013 includes three top-10 finishes highlighted by last year's runner-up showing. Howell chased a T-32 finish in Hawaii with a T-20 finish last week in Palm Springs, his fourth top-20 finish this season.

    9. Marc Leishman: Leishman was twice a runner-up at this event, first in 2010 and again in 2014, and he finished T-20 last year. The Aussie is coming off a season that included two wins, and he has amassed five top-10s in his last eight worldwide starts dating back to the Dell Technologies Championship in September.

    10. Gary Woodland: Woodland played in the final group at this event in 2014 before tying for 10th, and he was one shot off the lead entering the final round in 2016 before Mother Nature blew the entire field sideways. Still, the veteran has three top-20s in his last four trips to San Diego and finished T-7 two weeks ago in Honolulu.

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    Davis on distance: Not 'necessarily good for the game'

    By Will GrayJanuary 23, 2018, 6:28 pm

    It's a new year, but USGA executive Mike Davis hasn't changed his views on the growing debate over distance.

    Speaking with Matt Adams on SiriusXM PGA Tour Radio, Davis didn't mince words regarding his perception that increased distance has had a negative impact on the game of golf, and he reiterated that it's a topic that the USGA and R&A plan to jointly address.

    "The issue is complex. It's important, and it's one that we need to, and we will, face straight on," Davis said. "I think on the topic of distance, we've been steadfast to say that we do not think increased distance is necessarily good for the game."

    Davis' comments echoed his thoughts in November, when he stated that the impact of increased distance has been "horrible" for the game. Those comments drew a strong rebuke from Titleist CEO Wally Uihlein, who claimed there was "no evidence" to support Davis' argument.

    That argument, again reiterated Tuesday, centers on the rising costs associated with both acquiring and maintaining increased footprints for courses. Davis claimed that 1 in 4 courses in the U.S. is currently "not making money," and noted that while U.S. Open venues were 6,800-6,900 yards at the start of his USGA tenure, the norm is now closer to 7,400-7,500 yards.

    "You ask yourself, 'What has this done for the game? How has that made the game better?'" Davis said. "I think if we look at it, and as we look to the future, we're asking ourselves, saying, 'We want the game of golf to be fun.' We want it to continue to be challenging and really let your skills dictate what scores you should shoot versus necessarily the equipment.

    "But at the same time, we know there are pressures on golf courses. We know those pressures are going to become more acute."