The Ultimate Hybrid Cross-Training for Golf

By Katherine RobertsApril 18, 2007, 4:00 pm
Although my teaching, writing, DVDS and books are based on the foundation of yoga, I am a proponent of cross training. For example, a typical work out for me consists of yoga, spinning and weight training. I often include Pilates and balance conditioning in my personal fitness program and I incorporate a hybrid training program with my amateur and professional athletes.
 
The next few weeks will include yoga for golfers as well as other fitness modalities, efficiently blended to provide you with the ultimate hybrid golf fitness program.
 
This series on yoga and cross training methodologies incorporates a four pieces of fitness apparatus.
 
Golf Gym Power Swing Trainer (PST) Note: You can incorporate resistance tubing as well as the PST.
 
Golf Gym Balance Ball Note: EVERY golfer needs a balance ball!
 
Yoga mat / Stretching mat
 
All these products are available on my website @ www.YogaforGolfers.com
 
Here are a few guidelines:
Breathing is essential for balance as well as getting maximum results. Exhale on the exertion segment of the exercise.
Maintain a 90 degree angle at the knee joint ' do not allow the knee to move over the foot position.
Move from your core.the arms follow the trunk, as in the golf swing.
 
Crescent Lunge with Archer arm movement and Power Swing Trainer (PST):
 
Place the PST in the door hinge, slightly higher than shoulder height. Begin in a deep lunge position, the left foot forward and right leg back. Bring the left quad parallel to the floor and pull the navel to the spine. Place the PST in the right hand and on the exhalation initiate the movement from the trunk and pull the right arm back to the torso, elbow pressing against the side of the body. Hold for one deep breath, return to the starting position and repeat ten times. Switch sides.

Triangle pose with upright row and tricep extension:
Place the left foot forward, right foot behind you approximately four or five feet apart. Place the PST tubing under the left foot and place the PST handle in the right hand. Rotate the right hip towards the floor as you extend the right arm towards the floor focusing on the stretch in the right lat. Note: you will feel a deep stretch in the hamstrings.

On your exhalation pull the right elbow to the right hip. Hold for one more breath. On your next exhalation extend your arm from the right elbow arm, focusing on the tricep. Repeat five times and switch sides.
 
Extended pose with trunk/core and shoulder strengthening sequence:
Place the left leg at a ninety degree angle, step the right leg back into a long lunge. Revolve the right leg and right foot inward at a forty-five degree angle.
Place the base of the PST under the left foot with the PST grip in the right hand.
 
Revolve your torso towards the floor and extended right arm directly inline with the torso.
On your exhalation, rotate from your torso and lift your right arm towards the ceiling with the trunk leading the movement, arm following the rotation.
Repeat ten times and switch sides.


See you Monday nights on The Turn!
 

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    Katherine Roberts - Yoga For GolfersEditor'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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    Ortiz takes Web.com Tour clubhouse lead in Bahamas

    By Golf Channel DigitalJanuary 16, 2018, 2:19 am

    Former Web.com Tour Player of the Year Carlos Ortiz shot a bogey-free, 4-under-par 68 Monday to take the clubhouse lead in The Bahamas Great Exuma Classic at Sandals Emerald Bay.

    Four other players - Lee McCoy, Brandon Matthews, Sung Jae Im and Mark Anderson - were still on the course and tied with Ortiz at 6-under 210 when third-round play was suspended by darkness at 5:32 p.m. local time. It is scheduled to resume at 7:15 a.m. Tuesday.

    Ortiz, a 26-year-old from Guadalajara, Mexico, is in search of his fourth Web.com Tour victory. In 2014, the former University of North Texas standout earned a three-win promotion on his way to being voted Web.com Tour Player of the Year.

    McCoy, a 23-year-old from Dunedin, Fla., is looking to become the first player to earn medalist honors at Q-School and then win the opening event of the season.

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    Randall's Rant: Can we please have some rivalries?

    By Randall MellJanuary 16, 2018, 12:00 am

    Memo to the golf gods:

    If you haven’t finalized the fates of today’s stars for the new year, could we get you to deliver what the game has lacked for so long?

    Can we get a real, honest-to-goodness rivalry?

    It’s been more than two decades since the sport has been witness to one.

    With world No. 1 Dustin Johnson and former world No. 1 Rory McIlroy at the Abu Dhabi HSBC Championship this week, an early-season showdown would percolate hope that this year might be all about rivalries.

    It seems as if the stars are finally aligned to make up for our long drought of rivalries, of the recurring clashes you have so sparingly granted through the game’s history.

    We’re blessed in a new era of plenty, with so many young stars blossoming, and with Tiger Woods offering hope he may be poised for a comeback. With Johnson, McIlroy, Jordan Spieth, Jason Day, Justin Thomas, Jon Rahm, Hideki Matsuyama, Brooks Koepka and Rickie Fowler among today’s dynamic cast, the possibility these titans will time their runs together on the back nine of Sundays in majors excites.

    We haven’t seen a real rivalry since Greg Norman and Nick Faldo sparred in the late '80s and early '90s.

    Woods vs. Phil Mickelson didn’t really count. While Lefty will be remembered for carving out a Hall of Fame career in the Tiger era, with 33 victories, 16 of them with Tiger in the field, five of them major championships, we get that Tiger had no rival, not in the most historic sense.


    CareerBuilder Challenge: Articles, photos and videos


    Phil never reached No. 1, was never named PGA Tour Player of the Year, never won a money title and never dueled with Woods on Sunday on the back nine of a major with the title on the line.  Still, it doesn’t diminish his standing as the best player not named Tiger Woods over the last 20 years. It’s a feat so noteworthy it makes him one of the game’s all-time greats.

    We’ve been waiting for an honest-to-goodness rivalry since Faldo and Norman took turns ruling at world No. 1 and dueling in big events, including the back nine of multiple majors. 

    In the '70s, we had Nicklaus-Watson. In the '60s, it was Nicklaus-Palmer. In the '40s and '50s, it was Hogan, Snead and Nelson in a triumvirate mix, and in the '20s and '30s we had Hagen and Sarazen.

    While dominance is the magic ingredient that can break a sport out of its niche, a dynamic rivalry is the next best elixir.

    Dustin Johnson looks capable of dominating today’s game, but there’s so much proven major championship talent on his heels. It’s hard to imagine him consistently fending off all these challengers, but it’s the fending that would captivate us.

    Johnson vs. McIlroy would be a fireworks show. So would Johnson vs. Thomas, or Thomas vs. Day or McIlroy vs. Rahm or Fowler vs. Koepka ... or any of those combinations.

    Spieth is a wild card that intrigues.

    While he’s not a short hitter, he isn’t the power player these other guys are, but his iron game, short game, putter and moxie combine to make him the most compelling challenger of all. His resolve, resilience and resourcefulness in the final round of his British Open victory at Royal Birkdale make him the most interesting amalgam of skill since Lee Trevino.

    Woods vs. any of them? Well, if we get that, we promise never to ask for anything more.

    So, if that cosmic calendar up there isn’t filled, how about it? How about a year of rivalries to remember?

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    McIlroy: 2018 may be my busiest season ever

    By Will GrayJanuary 15, 2018, 6:28 pm

    With his return to competition just days away, Rory McIlroy believes that the 2018 season may be the most action packed of his pro career.

    The 28-year-old has not teed it up since the Alfred Dunhill Links Championship in early October, a hiatus he will end at this week's Abu Dhabi HSBC Championship. It will be the start of a busy spring for the Ulsterman, who will also play next week in Dubai before a run of six PGA Tour events leading up to the Masters.

    Speaking to the U.K.'s Telegraph, McIlroy confirmed that he will also make a return trip to the British Masters in October and plans to remain busy over the next 12 months.

    "I might play more times this year than any before. I played 28 times in 2008 and I'm on track to beat that," McIlroy said. "I could get to 30 (events), depending on where I'm placed in the Race to Dubai. But I'll see."

    McIlroy's ambitious plan comes in the wake of a frustrating 2017 campaign, when he injured his ribs in his first start and twice missed chunks of time in an effort to recover. He failed to win a worldwide event and finished the year ranked outside the top 10, both of which had not happened since 2008.

    But having had more than three months to get his body and swing in shape, McIlroy is optimistic heading into the first of what he hopes will be eight starts in the 12 weeks before he drives down Magnolia Lane.

    "I've worked hard on my short game and I'm probably feeling better with the putter than I ever have," McIlroy said. "I've had a lot of time to concentrate on everything and it all feels very good and a long way down the road."

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    What's in the Bag: Sony Open winner Kizzire

    By Golf Channel DigitalJanuary 15, 2018, 6:05 pm

    Patton Kizzire earned his second PGA Tour victory by winning a six-hole playoff at the Sony Open in Hawaii. Take a look inside his bag.

    Driver: Titleist 917D3 (10.5 degrees), with Fujikura Atmos Black 6 X shaft

    Fairway Wood: Titleist 917F2 (16.5 degrees), with Aldila Tour Blue 95 TX shaft

    Hybrid: Titleist 913H (19 degrees), with UST Mamiya AXIV Core 100 Hybrid shaft

    Irons: Titleist 718 T-MB (4), 718 CB (5-6), 718 MB (7-9), with True Temper Dynamic Gold X100 shafts

    Wedges: Titleist SM7 prototype (47, 52, 56, 60 degrees), with True Temper Dynamic Gold X100 shafts

    Putter: Scotty Cameron GoLo Tour prototype

    Ball: Titleist Pro V1x