The Plane Workout - Week 4

By Katherine RobertsJune 10, 2005, 4:00 pm
Monday night on Your Game Night Michael Breed, Top 100 Instructor and I were discussing Jim Hardys one plane / two plane philosophy and the difference in the physical requirements of each golf swing.

The two plane golf swing utilizing the muscles of the chest, upper back, shoulders and lats to bring the arms back into plane. The three exercises for this week target these areas and will directly impact your physical ability to utilize your upper body.
 
You will experience n increase in shoulder turn, club control, power and consistency! Please note: all the exercises in this series will benefit you whether you swing on one or two planes!
 
Practice these exercises three days a week as part of your comprehensive yoga fitness for golfers program. The Thera-Ball is available on my website at www.KRTotalFitness.com. (Stay tuned.the Yoga Ball Fitness DVD will be available in mid-July)
 
Standing Chest opener:

Katherine Roberts

Feet are place wider than hip width apart, bend your knees, and draw your navel towards your spine. Clasp your hands behind your back, roll your shoulder blades together and down your back. Slightly tilt your pelvis under. Breathe deeply and hold the pose for five to ten breaths. Relax and repeat three times.
 
Upper Back / Trap / Rhomboid stretch:

Katherine Roberts

Feet placed in the same position bring the hands in front of the body. Place the arms slightly below the shoulder, palms facing you. Inhale deeply and on the exhalation press your hands and shoulders forward. Tuck the chin into the chest to target the traps. Hold for five breaths and repeat three times.
 
Dolphin pose on the ball with rotation:

Katherine Roberts Katherine Roberts

With the hands together, plc eth elbows on the ball. Draw the navel towards the spine engaging the core and on the exhalation roll the ball away from you and you lower your body towards the floor. Inhale and return to the starting position. Repeat five times.
 
Katherine Roberts Katherine Roberts

In the stretched position, inhale and roll on the ball all the way onto your left shoulder. On the exhalation, return to the starting position and switch sides.
 
This week begins the Joy and Yoga of Golf segment of my articles. Each week will include a short story or quote for the week on the non-physical but equally important aspect of golf - - The Joy of the Game!
 
Having more Joy
A friend of mine is a sports psychologist whose thesis on golf uncovers trends in our thinking on the golf course. For two weeks he sat off the 18th hole of a course in Scottsdale and asked each golfer one simple question, How was your round?
 
The younger the golfer the more joyous their experience. The response was something like this, I finally hit it so far I hit into the water or I saw a big snake on the 12th hole. Their experience and joy was not tied to their score.
 
As the golfers age progressed and the handicaps of the golfers got lower the response to my friends inquiry was more negative. I missed par by one again! or Gosh darn it - - I knew this putter wouldnt work and it let me down!
 
So my friends, the younger the golfer, the higher the handicap the more joyous the experience seemed to be. Now this may not apply to you but I share the story as a reminder to have fun, enjoy the game and take in the full experience.
 
In great golf and great health,
I wish you joy this week! - - Katherine
 
Related Links:
  • Katherine Roberts Article Archive
  • Health & Fitness Main Page
     
    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.
  • Rose wins; Aphibarnrat earns Masters bid in Indonesia

    By Will GrayDecember 17, 2017, 1:59 pm

    Justin Rose continued his recent run of dominance in Indonesia, while Kiradech Aphibarnrat snagged a Masters invite with some 72nd-hole dramatics.

    Rose cruised to an eight-shot victory at the Indonesian Masters, carding bookend rounds of 10-under 62 that featured a brief run at a 59 during the final round. The Englishman was the highest-ranked player in the field and he led wire-to-wire, with Thailand's Phachara Khongwatmai finishing second.

    Rose closes out the year as perhaps the hottest player in the world, with top-10 finishes in each of his final 10 worldwide starts. That stretch includes three victories, as Rose also won the WGC-HSBC Champions and Turkish Airlines Open. He hasn't finished outside the top 10 in a tournament since missing the cut at the PGA Championship.

    Meanwhile, it took until the final hole of the final tournament of 2017 for Aphibarnrat to secure a return to the Masters. The Thai entered the week ranked No. 56 in the world, with the top 50 in the year-end world rankings earning invites to Augusta National. Needing an eagle on the 72nd hole, Aphibarnrat got just that to snag solo fifth place.

    It means that he is projected to end the year ranked No. 49, while Japan's Yusaku Miyazato - who started the week ranked No. 58 and finished alone in fourth - is projected to finish No. 50. Aphibarnrat finished T-15 in his Masters debut in 2016, while Miyazato will make his first appearance in the spring.

    The results in Indonesia mean that American Peter Uihlein and South Africa's Dylan Frittelli are projected to barely miss the year-end, top-50 cutoff. Their options for Masters qualification will include winning a full-point PGA Tour event in early 2018 or cracking the top 50 by the final March 25 cutoff.

    Cabreras take 1-shot lead in Father/Son

    By Associated PressDecember 16, 2017, 11:23 pm

    ORLANDO, Fla. - Two-time major champion Angel Cabrera and Angel Cabrera Jr. birdied their last three holes for a 13-under 59 to take a one-shot lead Saturday in the PNC Father-Son Challenge.

    Cabrera, a Masters and U.S. Open champion, is making his debut in this popular 36-hole scramble. His son said he practiced hard for 10 days. What helped put him at ease was watching his father make so many putts.

    ''We combined very well,'' Cabrera said. ''When I hit a bad shot, he hit a good one. That's the key.''

    They had a one-shot lead over Mark O'Meara and Shaun O'Meara, who are playing for the first time. That included a birdie on the last hole, which O'Meara attributed to the strength of his son.

    ''My little man hit it 58 yards by me on the 18th,'' said O'Meara, the Masters and British Open champion in 1998. ''It's a little easier coming in with a 6-iron.''

    Defending champions David Duval and Nick Karavites rallied over the back nine at the Ritz-Carlton Golf Club for a 61. They are trying to become the first father-son team to repeat as winners since Bernhard and Stefan Langer in 2006. Larry Nelson won two years in a row in 2007 and 2008, but with different sons.

    ''I'd imagine we have to break 60 tomorrow to have a chance to win, but hey, stranger things have happened,'' Duval said. ''I've even done it myself.''

    Duval shot 59 at the Bob Hope Classic to win in 1999 on his way to reaching No. 1 in the world that year.

    Duval and his stepson were tied with Bernhard Langer and 17-year-old Jason Langer, who made two eagles on the last five holes. This Langer tandem won in 2014.

    Jack Nicklaus, playing with grandson G.T., opened with a 68.

    Getty Images

    Woods' 2018 schedule coming into focus ... or is it?

    By Golf Channel DigitalDecember 16, 2017, 5:46 pm

    Two weeks after his successful return to competition at the Hero World Challenge, Tiger Woods’ 2018 schedule may be coming into focus.

    Golfweek reported on Saturday that Woods hopes to play the Genesis Open in February according to an unidentified source with “direct knowledge of the situation.”

    Woods’ agent Mark Steinberg declined to confirm the 14-time major champion would play the event and told GolfChannel.com that Woods – who underwent fusion surgery to his lower back in April – is still formulating his ’18 schedule.

    Woods’ foundation is the host organization for the Genesis Open and the event supports the Tiger Woods Learning Center in Anaheim, Calif.

    The Genesis Open would be Woods’ first start on the PGA Tour since he missed the cut last January at the Farmers Insurance Open.

    Rose weathering delayed Indonesian Masters

    By Associated PressDecember 16, 2017, 3:52 pm

    JAKARTA, Indonesia - Justin Rose held a three-stroke lead after eight holes of the third round Saturday when play was suspended for the day due to bad weather at the Indonesian Masters.

    Rose was 3-under on the day and led his playing partners Kiradech Aphibarnrat and Scott Vincent. The Englishman led both players by a stroke after the second round was completed Saturday morning due to weather delays on Friday.

    Brandt Snedeker withdrew with apparent heat exhaustion on Friday on the 11th hole of the second round. Ranked 51st in the world, he flew to Jakarta looking to move inside the top 50 by the end of the year and ensure a spot in next year's Masters.