12 Weeks to Better Golf - Miscellaneous Exercises

By Kelly BlackburnFebruary 24, 2004, 5:00 pm
Extender exercise - stretching a rubber band

Using a common rubber band, wrap one end of the rubber band around your thumb and the other around one finger so that the rubber band is relaxed when your thumb and finger are close together. Then stretch the rubber band by extending the thumb and finger away from each other, and slowly return to the staring position, repeating the exercise as many times as possible with each digit of each hand.
 
Golf is a sport of tempo, timing, mechanics and power. However, endurance is also important to your golf game. If you are not in shape aerobically, losing steam when playing 18 holes will take mental and physical energy away from your game. Increase your cardiovascular capacity (the ability to use oxygen and fuel efficiently during longer periods of exercise) to play optimal golf. Aerobic capacity is developed through sustained exercise at 60-85% of your maximum heart rate. Choose an activity that you will continue on a regular basis.
 
You will need to determine your target heart range, so use this simple formula:
Subtract your age from 220. Multiply the difference by .6 and again by .85. For example, a 40 year old figures 220-40 X .6 = 108, and then 220-40 X .85 = 153, so target range is 108-153 beats per minute. Now you have your training range to increase your aerobic capacity. Monitor your heart rate every five minutes to insure you are training efficiently.
 
Here are a few activities you can choose from and some tips:
 
Treadmill or Brisk Walk

Treadmill

Tip: To insure you are training correctly monitor your heart rate. Remember to walk heel to toe utilizing your gluteal (buttock) muscles
 
Stairclimber

Stair Climber

Tip: Remember to choose a level that allows you to lightly grip the safety bars. Do not rest on the bars or support yourself by leaning on the bars, when doing so this eliminates 20-30% of the effort. If you feel as though resting or leaning is necessary, simply lower the intensity on the stairclimber.
 
Upright or Recumbent Bike

Upright or Recumbent Bike

Tip: To insure you are training correctly monitor your heart rate. Remember to press heel to toe utilizing your gluteal (buttock) muscles
 
Elliptical Trainer

Ellipical Trainer

Tip: Remember to choose a level that allows you to lightly grip the safety bars. Do not rest on the bars or support yourself by leaning on the bars, when doing so this eliminates 20-30% of the effort. If you feel as though resting or leaning is necessary, simply lower the intensity on the elliptical.
 
Because the repetitive pronation (rotation of the arm to a palms down position) and supination (rotation of the arm to a palms up position) of the arms during the golf swing can inflame the tendons in the elbows and wrists, a simple exercise to strengthen those flexor muscles and prepare them for the swing is in order. This exercise requires your weighted swing trainer.
 
Health & Fitness:  Pronation & Supination

Hold the club straight up in the air and slowly rotate your hand to a palm up position until the club is parallel to the ground.
Health & Fitness:  Pronation & Supination

Slowly return to the start position and then rotate to the opposite side with the hand in a palm down position. Repeat the exercise for one minute and then switch to the other hand.
 
Side Hip stretchSide Hip stretch

Hold the weighted swing trainer at the grip and clubhead. Bending at the waist, slowly lean to one side engaging the obliques and hip muscles. Hold for 30 seconds and repeat. Do the same for the opposite side. Watch your form and do not let your hip fallout to one side.
 
Balance drillBalance drill

Stand with your feet together and assume the address position with your weighted swing trainer. Slowly take the club to the top of your backswing and hold for 5 seconds. Slowly return to the address position and repeat.
 
Rotation Drill

Take your weighted swing trainer and hold it at the grip and clubhead. Raise the club to should height and place your feet at your normal address position.
 
Rotation DrillRotation Drill

Slowly rotate to one side keeping the feet planted until you feel a comfortable stretch. Hold for 30 seconds and slowly return to the start position. Repeat to the opposite side.
 
Related Links:
  • 12 Weeks to Better Golf - Workout Recap
  • Health & Fitness Main Page
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    Perez skips Torrey, 'upset' with Ryder Cup standings

    By Will GrayJanuary 24, 2018, 2:19 am

    Pat Perez is unhappy about his standing on the U.S. Ryder Cup points list, and his situation won't improve this week.

    Perez won the CIMB Classic during the fall portion of this season, and he followed that with a T-5 finish at the inaugural CJ Cup. But he didn't receive any Ryder Cup points for either result because of a rule enacted by the American task force prior to the 2014 Ryder Cup which only awards points during the calendar year of the biennial matches as well as select events like majors and WGCs during the prior year.

    As a result, Perez is currently 17th in the American points race - behind players like Patrick Reed, Zach Johnson, Bill Haas and James Hahn, none of whom have won a tournament since the 2016 Ryder Cup - as he looks to make a U.S. squad for the first time at age 42.

    "That kind of upset me a little bit, the fact that I'm (17) on the list, but I should probably be (No.) 3 or 4," Perez told Golf Digest. "So it kind of put a bitter taste in my mouth. The fact that you win on the PGA Tour and you beat some good players, yet you don't get any points because of what our committee has decided to do."

    Perez won't be earning any points this week because he has opted to tee it up at the European Tour's Omega Dubai Desert Classic. The decision comes after Perez finished T-21 last week at the Singapore Open, and it means that the veteran is missing the Farmers Insurance Open in his former hometown of San Diego for the first time since 2001.

    Perez went to high school a few minutes from Torrey Pines, and he defeated a field that included Tiger Woods to win the junior world title on the South Course in 1993. His father, Tony, has been a longtime starter on the tournament's opening hole, and Perez was a runner-up in 2014 and tied for fourth last year.

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    Woods favored to miss Farmers Insurance Open cut

    By Will GrayJanuary 24, 2018, 1:54 am

    If the Las Vegas bookmakers are to be believed, folks in the San Diego area hoping to see Tiger Woods this week might want to head to Torrey Pines early.

    Woods is making his first competitive start of the year this week at the Farmers Insurance Open, and it will be his first official start on the PGA Tour since last year's event. He missed nearly all of 2017 because of a back injury before returning with a T-9 finish last month at the Hero World Challenge.

    But the South Course at Torrey Pines is a far different test than Albany, and the Westgate Las Vegas SuperBook lists Woods as a -180 favorite to miss the 36-hole cut. It means bettors must wager $180 to win $100, while his +150 odds to make the cut mean a bettor can win $150 with a $100 wager.

    Woods is listed at 25/1 to win. He won the tournament for the seventh time in 2013, but in three appearances since he has missed the 36-hole cut, missed the 54-hole cut and withdrawn after 12 holes.

    Here's a look at the various Woods-related prop bets available at the Westgate:

    Will Woods make the 36-hole cut? Yes +150, No -180

    Lowest single-round score (both courses par 72): Over/Under 70

    Highest single-round score: Over/Under 74.5

    Will Woods finish inside the top 10? Yes +350, No -450

    Will Woods finish inside the top 20? Yes +170, No -200

    Will Woods withdraw during the tournament? Yes +650, No -1000

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    Monahan buoyed by Tour's sponsor agreements

    By Rex HoggardJanuary 24, 2018, 12:27 am

    SAN DIEGO – Farmers Insurance announced on Tuesday at Torrey Pines a seven-year extension of the company’s sponsorship of the Southern California PGA Tour event. This comes on the heels of Sony extending its sponsorship of the year’s first full-field event in Hawaii through 2022.

    Although these might seem to be relatively predictable moves, considering the drastic makeover of the Tour schedule that will begin with the 2018-19 season, it is a telling sign of the confidence corporations have in professional golf.

    “It’s a compliment to our players and the value that the sponsors are achieving,” Tour commissioner Jay Monahan said.

    Monahan said that before 2014 there were no 10-year title sponsorship agreements in place. Now there are seven events sponsored for 10-years, and another five tournaments that have agreements in place of at least seven years.

    “What it means is, it gives organizations like the Century Club [which hosts this week’s Farmers Insurance Open], when you have that level of stability on a long-term basis that allows you to invest in your product, to grow interest and to grow the impact of it,” Monahan said. “You experienced what this was like in 2010 or seen other tournaments that you don’t know what the future is.S o to go out and sell and inspire a community and you can’t state that we have a long-term agreement it’s more difficult.”

    Events like this year’s Houston Open, Colonial in Fort Worth, Texas, and The National all currently don’t have title sponsors – although officials at Colonial are confident they can piece together a sponsorship package. But even that is encouraging to Monahan considering the uncertainty surrounding next season’s schedule, which will include the PGA Championship moving to May and The Players to March as well as a pre-Labor Day finish to the season.

    “When you look back historically to any given year [the number of events needing sponsors] is lower than the typical average,” Monahan said. “As we start looking to a new schedule next year, you get excited about a great schedule with a great group of partners.”

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    Day WDs from Farmers pro-am because of sore back

    By Golf Channel DigitalJanuary 24, 2018, 12:07 am

    SAN DIEGO – Jason Day has withdrawn from the Wednesday pro-am at the Farmers Insurance Open, citing a sore back.

    Day, the 2015 champion, played a practice round with Tiger Woods and Bryson DeChambeau on Tuesday at Torrey Pines, and he is still expected to play in the tournament.

    Day was replaced in the pro-am by Whee Kim. 

    Making his first start since the Australian Open in November, Day is scheduled to tee off at 1:30 p.m. ET Thursday alongside Jon Rahm and Brandt Snedeker.