12 Weeks to Better Golf - Leg Exercises

By Kelly BlackburnFebruary 24, 2004, 5:00 pm
Hamstring Stretch with Stretch Trainer

Because low back problems are directly related to weak and inflexible hamstrings, its important to insure hamstring strength. Sit upright and wrap the center strap of the Stretch Trainer around the arch of one foot. Bend the opposite knee and place the opposite foot on the floor to create equal balance. Pull tension on the stretch trainer and slowly roll onto your back extending your leg with the strap upward. Gently pull the stretch trainer towards you increasing the range of motion in your hamstring. When you have reached a comfortable position hold the position. Do not bounce and to increase the stretch, extend the bend knee leg flat to the floor.
 
Leg Stretch

Standing a comfortable distance from your step platform with a dumbbell in each hand and your arms at your sides, slowly lunge toward the platform. Make sure the entire lead foot lands atop the step. After the foot makes contact with the platform, bend both knees and dip downward, not forward. When the front leg forms a 90-degree angle, slowly return to the start position and repeat with the opposite leg.
 
Quad Stretch 01

Quad Stretch 02

Sitting with both legs extended and your feet upright, wrap the center of your Golf Fitness Stretch Trainer across the ball of your right foot and hold both ends of the Stretch Trainer in your right hand. Then slowly roll down onto your left side while simultaneously bending the right knee and pulling the right foot toward the buttocks. To accelerate the stretch, grab both ends of the Stretch Trainer behind your head and pull upward. Hold this stretch for 30 seconds and repeat to the opposite side.
 
LegsLegs

The inner thigh (adductor) is crucial to the golf swing because it is part of the hip girdle which helps generate power in your swing. Taking the Stretch Trainer, sit upright and place the soles of your feet together. Wrap the center strap under your feet and gently pull your heels towards the groin area. Hold and repeat.
 
Leg RaiseLeg Raise

Lie on your back with the knees bent and feet flat on the floor. Cross one ankle over the opposite knee. Flex your abdomen and slowly raise the foot on the floor towards your torso. Hold for 30 seconds and repeat. Its important to keep your moving leg in an L position.
 
Quad Squat

Straddle a step and turn your toes out slightly holding a dumbbell in each hand with your arms at your sides. With your abdominal muscles taut, squat as though youre sitting in a chair by bending your knees and pushing your buttocks back. Keep your weight in your heels and lower your hips to a level even with or slightly above your knees. Never let your hips drop below your knees in this exercise. Then slowly return to the start position by pushing through your heels.
 
LegsLegs

Stand with your legs more than shoulder width apart and the toes pointed slightly out at an angle. Hold the head of the weight equally with both hands and place the weight in front of your body. Bending the knees, slowly drop downward to a squat position. Press upward towards the start position pressing through the heels to work the inner thigh and hamstring muscles. Repeat.
 
Related Links:
  • 12 Weeks to Better Golf - Workout Recap
  • Health & Fitness Main Page
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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."