The Ultimate Hybrid Work-Out Week Three

By Katherine RobertsMay 2, 2007, 4:00 pm
I just returned from presenting my yoga-based golf fitness methodologies at the World Golf Summit. This four day event included thirty of the top experts in the field of golf and fitness. Other than Pia Nilsoon and Lynn Marriot who spoke on the mental aspect of the game, I was the only women invited to speak on golf and physical performance.
 
Many of the speakers presented information on golf biomechanics, research on injury prevention and the importance of training for golf. Although we have our own specific methods for training, we all agreed that core conditioning is essential for good golf and injury prevention.
 
Developing a strong core is essential for consistency, power and longevity in the game.
 
This weeks series incorporates the Golf Gym Power Swing trainer (PST) and yoga mat. You can use the Power Swing Trainer or substitute five and/or ten pound hand weights.
 
These products are available on my website @ www.YogaforGolfers.com
 
Here are a few guidelines for training the core:
  • Breathing: Always move into the exertion phase of the exercise on your exhalation.

  • Initiate every movement by pulling the area below the navel and above the pubic bone towards the spine. This activates the lower abdominal muscles and stabilizes the lumbar spine.

  • In the standing sequence, the arms follow the body and the entire trunk moves as one piece.

  • In the supine position, begin by pressing the navel towards the spine and spine into the floor. Take the arch out of your lumbar spine.

 

Standing core rotation:
Place the PST in the door jam or hold a weight at waist height. Your body is facing parallel to the door. Bend the knees, pull the navel in and rotate away from the door. Remember the arms follow the trunk rotation. Repeat ten to twenty times and switch sides.
 

Oblique strengthener:
Place the feet wider than hip width apart, bend the knees and pull the navel towards the spine. Bring the PST or weight to the right shoulder. Hinge from the waist to the left as if you are crunching on the left side. Now bring your right shoulder to the right focusing on the stretch. Repeat ten times and switch sides.
Note: Move slowly in this exercise and pay attention to your breathing.
 

Core abdominal sequence:
PAR LEVEL:
The PST or weight is place in the hands, elbows tucked next to the body. Inhale deeply as you press your navel towards the spine and spine towards the floor. Exhale and lift the shoulders off the floor. Repeat twenty times, rest for one minute and repeat three sets.
 

 
BIRDIE LEVEL:
Bring the right shoulder to the left knee as you lift the leg off the floor. Switch sides and repeat twenty times in each direction, rest for one minute and repeat three sets.
 

 
EAGLE LEVEL:
Extend the arms over the head bringing the arms to a forty-five degree angle to the floor. Tuck the chin into the chest and lift the upper body on your exhalations. Repeat twenty times, rest and repeat for three more sets.
 

 
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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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    McIlroy gets back on track

    By Ryan LavnerJanuary 21, 2018, 3:10 pm

    There’s only one way to view Rory McIlroy’s performance at the Abu Dhabi HSBC Championship:

    He is well ahead of schedule.

    Sure, McIlroy is probably disappointed that he couldn’t chase down Ross Fisher (and then Tommy Fleetwood) on the final day at Abu Dhabi Golf Club. But against a recent backdrop of injuries and apathy, his tie for third was a resounding success. He reasserted himself, quickly, and emerged 100 percent healthy.

    “Overall, I’m happy,” he said after finishing at 18-under 270, four back of Fleetwood. “I saw some really, really positive signs. My attitude, patience and comfort level were really good all week.”

    To fully appreciate McIlroy’s auspicious 2018 debut, consider his state of disarray just four months ago. He was newly married. Nursing a rib injury. Breaking in new equipment. Testing another caddie. His only constant was change. “Mentally, I wasn’t in a great place,” he said, “and that was because of where I was physically.”

    And so he hit the reset button, taking the longest sabbatical of his career, a three-and-a-half-month break that was as much psychological as physical. He healed his body and met with a dietician, packing five pounds of muscle onto his already cut frame. He dialed in his TaylorMade equipment, shoring up a putting stroke and wedge game that was shockingly poor for a player of his caliber. Perhaps most importantly, he cleared his cluttered mind, cruising around Italy with wife Erica in a 1950s Mercedes convertible.


    Full-field scores from the Abu Dhabi HSBC Championship


    After an intense buildup to his season debut, McIlroy was curious about the true state of his game, about how he’d stack up when he finally put a scorecard in his hand. It didn’t take him long to find out. 

    Playing the first two rounds alongside Dustin Johnson – the undisputed world No. 1 who was fresh off a blowout victory at Kapalua – McIlroy beat him by a shot. Despite a 103-day competitive layoff, he played bogey-free for 52 holes. And he put himself in position to win, trailing by one heading into the final round. Though Fleetwood blew away the field with a back-nine 30 to defend his title, McIlroy collected his eighth top-5 in his last nine appearances in Abu Dhabi.

    “I know it’s only three months,” he said, “but things change, and I felt like maybe I needed a couple of weeks to get back into the thought process that you need to get into for competitive golf. I got into that pretty quickly this week, so that was the most pleasing thing.”

    The sense of relief afterward was palpable. McIlroy is entering his 11th full year as a pro, and deep down he likely realizes 2018 is shaping up as his most important yet.

    The former Boy Wonder is all grown up, and his main challengers now are a freakish athlete (DJ) and a trio of players under 25 (Jordan Spieth, Justin Thomas, Jon Rahm) who don’t lack for motivation or confidence. The landscape has changed significantly since McIlroy’s last major victory, in August 2014, and the only way he’ll be able to return to world No. 1 is to produce a sustained period of exceptional golf, like the rest of the game’s elite. (Based on average points, McIlroy, now ranked 11th, is closer to the bottom of the rankings, No. 1928, than to Johnson.)

    But after years of near-constant turmoil, McIlroy, 28, finally seems ready to pursue that goal again. He is planning the heaviest workload of his career – as many as 30 events, including seven more starts before the Masters – and appears refreshed and reenergized, perhaps because this year, for the first time in a while, he is playing without distractions.

    Not his relationships or his health. Not his equipment or his caddie or his off-course dealings.

    Everything in his life is lined up.

    Drama tends to follow one of the sport’s most captivating characters, but for now he can just play golf – lots and lots of golf. How liberating.

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    Crocker among quartet of Open qualifiers in Singapore

    By Will GrayJanuary 21, 2018, 2:20 pm

    Former amateur standout Sean Crocker was among four players who qualified for the 147th Open via top-12 finishes this week at the Asian Tour's SMBC Singapore Open as part of the Open Qualifying Series.

    Crocker had a strong college career at USC before turning pro late last year. The 21-year-old received an invitation into this event shortly thereafter, and he made the most of his appearance with a T-6 finish to net his first career major championship berth.

    There were four spots available to those not otherwise exempt among the top 12 in Singapore, but winner Sergio Garcia and runners-up Shaun Norris and Satoshi Kodaira had already booked their tickets for Carnoustie. That meant that Thailand's Danthai Boonma and Jazz Janewattanond both qualified thanks to T-4 finishes.


    Full-field scores from the Singapore Open


    Crocker nabbed the third available qualifying spot, while the final berth went to Australia's Lucas Herbert. Herbert entered the week ranked No. 274 in the world and was the highest-ranked of the three otherwise unqualified players who ended the week in a tie for eighth.

    The next event in the Open Qualifying Series will be in Japan at the Mizuno Open in May, when four more spots at Carnoustie will be up for grabs. The 147th Open will be held July 19-22 in Carnoustie, Scotland.

    Getty Images

    Got a second? Fisher a bridesmaid again

    By Will GrayJanuary 21, 2018, 1:40 pm

    Ross Fisher is in the midst of a career resurgence - he just doesn't have the hardware to prove it.

    Fisher entered the final round of the Abu Dhabi HSBC Championship with a share of the lead, and as he made the turn he appeared in position to claim his first European Tour victory since March 2014. But he slowed just as Tommy Fleetwood caught fire, and when the final putt fell Fisher ended up alone in second place, two shots behind his fellow Englishman.

    It continues a promising trend for Fisher, who at age 37 now has 14 career runner-up finishes and three in his last six starts dating back to October. He was edged by Tyrrell Hatton both at the Italian Open and the Alfred Dunhill Links Championship in the fall, and now has amassed nine worldwide top-10 finishes since March.


    Full-field scores from the Abu Dhabi HSBC Championship


    Fisher took a big step toward ending his winless drought with an eagle on the par-5 second followed by a pair of birdies, and he stood five shots clear of Fleetwood with only nine holes to go. But while Fleetwood played Nos. 10-15 in 4 under, Fisher played the same stretch in 2 over and was unable to eagle the closing hole to force a playoff.

    While Fisher remains in search of an elusive trophy, his world ranking has benefited from his recent play. The veteran was ranked outside the top 100 in the world as recently as September 2016, but his Abu Dhabi runner-up result is expected to move him inside the top 30 when the new rankings are published.

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    McIlroy (T-3) notches another Abu Dhabi close call

    By Will GrayJanuary 21, 2018, 1:08 pm

    Rory McIlroy's trend of doing everything but hoist the trophy at the Abu Dhabi HSBC Championship is alive and well.

    Making his first start since early October, McIlroy showed few signs of rust en route to a tie for third. Amid gusty winds, he closed with a 2-under 70 to finish the week at 18 under, four shots behind Tommy Fleetwood who rallied to win this event for the second consecutive year.

    The result continues a remarkable trend for the Ulsterman, who has now finished third or better seven of the last eight years in Abu Dhabi - all while never winning the tournament. That stretch includes four runner-up finishes and now two straight T-3 results.


    Full-field scores from the Abu Dhabi HSBC Championship


    McIlroy is entering off a disappointing 2017 in which he was injured in his first start and missed two chunks of time while trying to regain his health. He has laid out an ambitious early-season schedule, one that will include a trip to Dubai next week and eight worldwide tournament starts before he heads to the Masters.

    McIlroy started the final round one shot off the lead, and he remained in contention after two birdies over his first four holes. But a bogey on No. 6 slowed his momentum, and McIlroy wasn't able to make a back-nine birdie until the closing hole, at which point the title was out of reach.