Ten Week Challenge - Week 4

By Katherine RobertsJanuary 30, 2004, 5:00 pm
Three Components to Better Balance
 
In a recent radio interview, Tom Lehman shared that his 'commitment to fitness allows him to swing as hard as possible while staying balanced and maintaining
tempo.
 
In week four, our main focus is balance. This weeks sequence of poses is as much about the function of balance, the importance of the core to initiate balance and the most important component to good balance -- intense concentration.
 
According to Paul Chek, Golf Biomechanical specialist and founder of the C.H.E.K. Institute in San Diego, California, It has been scientifically proven that before there is any movement in the arms or legs, there is a contraction of the abdominals, setting up a stability system preparing the body for movement. In yoga we refer to the concept of drawing the navel towards the spine, engaging the abdominals.
 
Note: As you move your body visualize each movement originating from the core and moving towards the rest of the body. Moving from the inside out.
 
Begin by focusing on a spot on the floor approximately four feet in front of you. Continue this focus as you move in and out of the pose as well as between poses. On the golf course, we have all allowed the mind to wander. Maintaining focus through this sequence of poses can help you stay focused on the course.
 
Balancing Tree Pose:

Yoga for Golfers - Balancing Tree pose

Bring the right foot up placing it on the inside of the left knee or the inner thigh. Hands come to the waist. Hold for five breaths. Lift arms over the head and hold for five more breaths. Switch sides.
 
Hip Opening Balancing Pose:

Yoga for Golfers - Hip Opening Balancing pose

PAR Level: Begin by concentrating, then bring the left heel on the outside of the right knee. Try to press your knee towards the floor. Note: You should feel a stretch in the hip, not the knee.
 
Yoga for Golfers - Hip Opening Balancing pose

BIRDIE Level: Bring the hands to the waist; draw the navel in working the core and hinge at the hips. Note: Keep the back flat, not rounded. Hold for five breaths. Extend the arms out to the side and hold for another five breaths. Switch sides.
 
Warrior Three Pose:

Yoga for Golfers - Warrior Three pose

PAR Level: Begin by stepping the right foot forward approximately two feet. Drawing the navel inward, hinge at the hips, arms by the side, bringing the upper body towards the shin. Keep the hips level and you will also develop strength in the legs, hips and gluts.
 
Note: If necessary, you may slightly bend your supporting leg, maintain your balance and then begin to straighten the leg.
 
Engage or squeeze the buttocks on the left side as you flex the left foot.
 
Yoga for Golfers - Warrior Three pose

BIRDIE / EAGLE Level: Arms come to the side like the parallel to the floor or extend them forward, palms facing each other.
 
Note: You should not feel this in the back ' maintain the core strength.
 
Hold for five to seven breaths and switch sides.
 
On Course Tip: I suggest incorporating this concept into your pre-shot routine. Set your stance, take a deep inhalation and cleansing exhalation, then draw the navel towards the spine. Now begin your take away. Pay attention to the increased stability and balance you experience.
 
Related Links:
  • Ten Week Challenge - Week 1
  • Ten Week Challenge - Week 2
  • Ten Week Challenge - Week 3
  • Health & Fitness Main Page
     
    Editor'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 info@yogaforgolfers.com.
  • Open Qualifying Series kicks off with Aussie Open

    By Golf Channel DigitalNovember 21, 2017, 4:24 pm

    The 147th Open is nearly eight months away, but there are still major championship berths on the line this week in Australia.

    The Open Qualifying Series kicks off this week, a global stretch of 15 event across 10 different countries that will be responsible for filling 46 spots in next year's field at Carnoustie. The Emirates Australian Open is the first event in the series, and the top three players among the top 10 who are not otherwise exempt will punch their tickets to Scotland.

    In addition to tournament qualifying opportunities, the R&A will also conduct four final qualifying events across Great Britain and Ireland on July 3, where three spots will be available at each site.

    Here's a look at the full roster of tournaments where Open berths will be awarded:

    Emirates Australian Open (Nov. 23-26): Top three players (not otherwise exempt) among top 10 and ties

    Joburg Open (Dec. 7-10): Top three players (not otherwise exempt) among top 10 and ties

    SMBC Singapore Open (Jan. 18-21): Top four players (not otherwise exempt) among top 12 and ties

    Mizuno Open (May 24-27): Top four players (not otherwise exempt) among top 12 and ties

    HNA Open de France (June 28-July 1): Top three players (not otherwise exempt) among top 10 and ties

    The National (June 28-July 1): Top four players (not otherwise exempt) among top 12 and ties

    Dubai Duty Free Irish Open (July 5-8): Top three players (not otherwise exempt) among top 10 and ties

    The Greenbrier Classic (July 5-8): Top four players (not otherwise exempt) among top 10 and ties

    Aberdeen Standard Investments Scottish Open (July 12-15): Top three players (not otherwise exempt) among top 10 and ties

    John Deere Classic (July 12-15): Top player (not otherwise exempt) among top five and ties

    Stock Watch: Lexi, Justin rose or fall this week?

    By Ryan LavnerNovember 21, 2017, 2:36 pm

    Each week on GolfChannel.com, we’ll examine which players’ stocks and trends are rising and falling in the world of golf.

    RISING

    Jon Rahm (+9%): Just imagine how good he’ll be in the next few years, when he isn’t playing all of these courses for the first time. With no weaknesses in his game, he’s poised for an even bigger 2018.

    Austin Cook (+7%): From Monday qualifiers to Q-School to close calls on the Web.com, it hasn’t been an easy road to the big leagues. Well, he would have fooled us, because it looked awfully easy as the rookie cruised to a win in just his 14th Tour start.

    Ariya (+6%): Her physical tools are as impressive as any on the LPGA, and if she can shore up her mental game – she crumbled upon reaching world No. 1 – then she’ll become the world-beater we always believed she could be.  

    Tommy Fleetwood (+4%): He ran out of gas in Dubai, but no one played better on the European Tour this year than Fleetwood, Europe’s new No. 1, who has risen from 99th to 18th in the world.   

    Lexi (+1%): She has one million reasons to be pleased with her performance this year … but golf fans are more likely to remember the six runners-up and two careless mistakes (sloppy marking at the ANA and then a yippy 2-footer in the season finale) that cost her a truly spectacular season.


    FALLING

    J-Rose (-1%): Another high finish in Dubai, but his back-nine 38, after surging into the lead, was shocking. It cost him not just the tournament title, but also the season-long race.  

    Hideki (-2%): After getting blown out at the Dunlop Phoenix, he made headlines by saying there’s a “huge gap” between he and winner Brooks Koepka. Maybe something was lost in translation, but Matsuyama being too hard on himself has been a familiar storyline the second half of the year. For his sake, here’s hoping he loosens up.

    Golf-ball showdown (-3%): Recent comments by big-name stars and Mike Davis’ latest salvo about the need for a reduced-flight ball could set up a nasty battle between golf’s governing bodies and manufacturers.

    DL3 (-4%): Boy, the 53-year-old is getting a little too good at rehab – in recent years, he has overcome a neck fusion, foot injury, broken collarbone and displaced thumb. Up next is hip-replacement surgery.

    LPGA Player of the Year (-5%): Sung Hyun Park and So Yeon Ryu tied for the LPGA’s biggest prize, with 162 points. How is there not a tiebreaker in place, whether it’s scoring average or best major performance? Talk about a buzzkill.

    Titleist's Uihlein fires back at Davis over distance

    By Golf Channel DigitalNovember 21, 2017, 12:59 am

    Consider Titleist CEO Wally Uihlein unmoved by Mike Davis' comments about the evolution of the golf ball – and unhappy.

    In a letter to the Wall Street Journal, the outlet which first published Davis' comments on Sunday, Uihlein took aim at the idea that golf ball distance gains are hurting the sport by providing an additional financial burden to courses.

    "Is there any evidence to support this canard … the trickle-down cost argument?” he wrote (via Golf.com). “Where is the evidence to support the argument that golf course operating costs nationwide are being escalated due to advances in equipment technology?"

    Pointing the blame elsewhere, Uihlein criticized the choices and motivations of modern architects.

    "The only people that seem to be grappling with advances in technology and physical fitness are the short-sighted golf course developers and the supporting golf course architectural community who built too many golf courses where the notion of a 'championship golf course' was brought on line primarily to sell real estate," he wrote.

    The Titleist CEO even went as far as to suggest that Tiger Woods' recent comments that "we need to do something about the golf ball" were motivated by the business interersts of Woods' ball sponsor, Bridgestone.

    "Given Bridgestone’s very small worldwide market share and paltry presence in professional golf, it would seem logical they would have a commercial motive making the case for a reduced distance golf ball," he added.

    Acushnet Holdings, Titleist's parent company, announced in September that Uihlein would be stepping down as the company's CEO at the end of this year but that he will remain on the company's board of directors.

    Class of 2011: The groups before The Group

    By Mercer BaggsNovember 20, 2017, 9:00 pm

    We’ve been grouping things since the beginning, as in The Beginning, when God said this is heaven and this is earth, and you’re fish and you’re fowl.

    God probably wasn’t concerned with marketing strategies at the time and how #beastsoftheearth would look with a hashtag, but humans have evolved into such thinking (or not evolved, depending on your thinking).

    We now have all manner of items lumped into the cute, the catchy and the kitschy. Anything that will capture our attention before the next thing quickly wrests said attention away.

    Modern focus, in a group sense in the golf world, is on the Class of 2011. This isn’t an arbitrary assembly of players based on world ranking or current form. It’s not a Big Pick A Number.

    There’s an actual tie that binds as it takes a specific distinction to be part of the club. It’s a group of 20-somethings who graduated from high school in the aforementioned year, many who have a PGA Tour card, a handful of who have PGA Tour wins, and a couple of who have major titles.

    It’s a deep and talented collective, one for which our knowledge should continue to expand as resumes grow.

    Do any “classes” in golf history compare? Well, it’s not like we’ve long been lumping successful players together based on when they completed their primary education. But there are other notable groups of players, based primarily on birthdate, relative competition and accomplishment.

    Here’s a few on both the men’s and women’s side:

    BORN IN 1912

    Birthdate Player PGA Tour wins Major wins
    Feb. 4, 1912 Byron Nelson 52 5
    May 27, 1912 Sam Snead 82 7
    Aug. 13, 1912 Ben Hogan 64 9

    Born six months within one another. Only a threesome, but a Hall of Fame trio that combined for 198 PGA Tour wins and 21 majors.


    BORN IN 1949

    Birthdate Player PGA Tour wins Major wins
    Sept. 4, 1949 Tom Watson 39 8
    Dec. 5, 1949 Lanny Wadkins 21 1
    Dec. 9, 1949 Tom Kite 19 1

    Only 96 days separate these three Hall of Fame players. Extend the reach into March of 1950 and you'll get two-time U.S. Open winner Andy North.


    BORN IN 1955

    Birthdate Player PGA Tour wins Major wins
    Jan. 30, 1955 Curtis Strange 17 2
    Jan. 30, 1955 Payne Stewart 11 3
    Feb. 10, 1955 Greg Norman 20 2

    Another trio of Hall of Fame players. Strange and Stewart were born on the same day with Norman 11 days later. Fellow PGA Tour winners born in 1955: Scott Simpson, Scott Hoch and Loren Roberts.


    WITHIN A CALENDAR YEAR, 1956-57

    Birthdate Player LPGA wins Major wins
    Feb. 22, 1956 Amy Alcott 29 5
    Oct. 14, 1956 Beth Daniel 33 1
    Oct. 27, 1956 Patty Sheehan 35 6
    Jan. 6, 1957 Nancy Lopez 48 3

    A little arbitrary here, but go with it. Four Hall of Famers on the women's side, all born within one year of each other. That's an average (!) career of 36 tour wins and nearly four majors.


    EUROPE'S BIG 5

    Birthdate Player Euro (PGA Tour) wins Major wins
    April 9, 1957 Seve Ballesteros 50 (9) 5
    July 18, 1957 Nick Faldo 30 (9) 6
    Aug. 27, 1957 Bernhard Langer 42 (3) 2
    Feb. 9, 1958 Sandy Lyle 18 (6) 2
    March 2, 1958 Ian Woosnam 29 (2) 1

    The best 'class' of players Europe has to offer. Five born within a year of one another. Five Hall of Fame members. Five who transformed and globalized European golf.


    WITHIN A CALENDAR YEAR, 1969-70

    Birthdate Player PGA Tour wins Major wins
    Sept. 12, 1969 Angel Cabrera 3 2
    Oct. 17, 1969 Ernie Els 19 4
    May 12, 1970 Jim Furyk 17 1
    May 12, 1970 Mike Weir 8 1
    June 16, 1970 Phil Mickelson 42 5

    Not a tight-knit group, but a little more global bonding in accordance to the PGA Tour's increased international reach. Add in worldwide wins – in excess of 200 combined – and this group is even more impressive.


    BORN IN 1980

    Birthdate Player PGA Tour wins Major wins
    Jan. 9, 1980 Sergio Garcia 10 1
    July 16, 1980 Adam Scott 13 1
    July 30, 1980 Justin Rose 8 1

    Could be three future Hall of Fame members here.

    Editor's note: Golf Channel's editorial research unit contributed.