30 Days to Better Golf - Week 5

By Kelly BlackburnOctober 29, 2008, 4:00 pm
Workout 1

Week 5

Welcome to the final week of our series, 30 Days to Better Golf. This series features a variety of products that are easy to store, compact to travel with and lightweight. The concept is to offer you a different workout every 30 days to prevent boredom and increase your enthusiasm to get fit for your game! Our first 30 days features the Golf Fitness Stretch Trainer. The handgrips are designed so you can increase the tension felt in the stretch by changing handgrip position. This also allows you to visually monitor your improvement. The foot strap is designed to grip the shoe so you can change or isolate the stretch by rotating the foot inward and outward. The loops are for positions which require full extension, making it easy on the wrist. The Stretch Traineris required for this series and can be found in the Pro Shop. If you are just joining us, see weeks 1-4 to catch up and get started!

    Heres a list of our goals for every 30 day workout:
     
    1)Strengthen the shoulder girdle for more stability at the top of your back swing
    2)Strengthen the trunk which is critical in making an effective turn
    3)Strengthen the core muscles for better balance
    4)Strengthen the forearms and wrists for better club control
    5)Strengthen the upper arms for added distance off the tee
    6)Strengthen the hip girdle for more power off the tee
    7)Strengthen the upper legs for improved balance during your swing
    8)Strengthen the lower legs for more push-off power in the downswing
    9)Improve flexibility to lower the risk of injuries and improve range of motion
    10)Increase flexibility of the shoulder girdle for more stability at the top of your back swing
    11)Increase flexibility of the upper legs for improved balance during your swing
    12)Increase flexibility of your hip girdle for more power and club head speed
    13)Increase flexibility of the lower legs for more push-off power in the downswing
    14)Increase the flexibility of the trunk which is critical in making an effective turn
    15)Increase the flexibility of the forearms and wrists for better club control
    16)Ultimately increase your overall fitness level and reduce your handicap!

Take these simple steps before beginning:
 
Step 1: To determine your current fitness level, take the Fitness Analyzer at KellyBlackburn.com
Step 2: Print a copy of the training log.
Step 3: Each week you will receive new exercises. This is a progressive workout which means that every week you will perform the new exercise along with the exercise from weeks prior.
Step 4: Perform the workout 3 times a week for maximum results!
 
Flexibility is vital to the game of golf and general fitness. Stretching while the muscles are warm and supple will increase long-term range of motion. These exercises will speed recovery and reduce the likelihood of residual stiffness. All of the exercises will be performed two times using a static technique (no bouncing) before advancing to the next exercise. The stretch will be accelerated slightly farther the second time, which will produce maximum gains in flexibility. Move into each stretch to a comfortable position. Never stretch to the point of pain and hold each stretch, including acceleration, 30 seconds each.
 
Grab your Stretch Trainer and lets get started!
 
BICEP & FOREARM
 
Start: Standing with your feet shoulder-width apart and your hips rotated forward, place your right hand into the loop of the Stretch Trainer.
 
Action: Holding your arm straight out in front of you, slowly pull downward on the Stretch Trainer until you feel the stretch in your biceps and your forearms.
 
Finish: Hold this stretch for 30 seconds and repeat to the opposite side.
 

 
TRICEP
 
Start: Stand with both feet shoulder width apart and hips rotated forward. Place the loop into the right hand and extend the stretch trainer overhead. Place the opposite hand behind the back and grip the stretch trainer.
 
Action: Bend the elbow of the extended arm and slowly pull downward on the stretch trainer.
 
Finish: Release the tension and repeat but the second time increase the stretch.
 
Tips: Keep the knees and abdomen flexed. Do not arch the back.
 
Flexible triceps assist with distance off the tee
 


NECK
 
Start: Stand with both feet shoulder width apart and hips rotated forward. Wrap the center of the stretch trainer around the upper back of the head.
 
Action: Hold onto the stretch trainer equally and slowly drop the chin to chest. The hands will create a greater stretch by serving as anchors.
 
Finish: Release the tension and repeat.
 
Tips: Do not pull downward with force. Keep the knees and abdomen flexed.
 

 
Remember: Add these new exercises with the week(s) prior!
 


Click here for training aids from the Golf Fitness Pro Shop!

 
Related Links:
  • Kelly Blackburn Article Archive
  • Health & Fitness Main Page
     
    Kelly Blackburn Health & FitnessEditor's Note: Kelly Blackburn has traveled the PGA Tour and Champions Tour circuits as a fitness consultant and trainer for 13 years. Kelly welcomes your email questions and comments, contact her at BlackburnOnTour@aol.com. Visit KellyBlackburn.com to learn more about health and fitness for golf.
  • Park collapses; leaderboard chaos at CME

    By Nick MentaNovember 18, 2017, 8:47 pm

    Sung-Hyun Park started the day with a three-shot lead and slowly gave it all back over the course of a 3-over 75, leaving the CME Group Tour Championship and a host of season-long prizes up for grabs in Naples. Here’s where things stand through 54 holes at the LPGA finale, where Michelle Wie, Ariya Jutanugarn, Suzann Pettersen and Kim Kaufman share the lead.

    Leaderboard: Kaufman (-10), Wie (-10), Jutanugarn (-10), Pettersen (-10), Stacy Lewis (-9), Karine Icher (-9), Austin Ernst (-9), Lexi Thompson (-9), Jessica Korda (-9), Pernilla Lindberg (-9)

    What it means: It wasn’t the Saturday she wanted, but Park, who already wrapped up the Rookie of the Year Award, is still in position for the sweep of all sweeps. With a victory Sunday, she would claim the CME Group Tour Championship, the Race to CME Globe’s $1 million jackpot, the Rolex Player of the Year Award, and the money title, as she ascends to No. 1 in the Rolex world ranking. Meanwhile, Thompson, too, could take the $1 million and Player of the Year. As those two battle for season-long prizes, a host of other notable names – Wie, Jutanugarn, Pettersen, Korda, Lewis and Charley Hull (-8) – will fight for the Tour Championship.

    Round of the day: Kaufman made four birdies on each side in a bogey-free 8 under-par 64. A lesser-known name on a stacked leaderboard, she seeks her first LPGA victory.

    Best of the rest: Amy Yang will start the final round two behind after a 7-under 65. The three-time LPGA Tour winner could pick up her second title of the season after taking the Honda LPGA Thailand in February.

    Biggest disappointment: On a day that featured plenty of low scores from plenty of big names, Lydia Ko dropped 11 spots down the leaderboard into a tie for 23rd with a Saturday 72. The former world No. 1 needed two birdies in her last five holes to fight her way back to even par. Winless this season, she’ll start Sunday four back, at 6 under.

    Shot of the day: I.K. Kim aced the par-3 12th from 171 yards when her ball landed on the front of the green and tracked all the way to the hole.

    Kim, oddly enough, signed her name to a scorecard that featured a 1, 2, 3, 4, 5, 6 and 7. It was all part of a 1-under 71.

    Watch: Pros try to hit 2-yard wide fairway in Dubai

    By Grill Room TeamNovember 18, 2017, 5:20 pm

    While in Dubai for the DP World Tour Championship, the European Tour prestented a little challenge to Ross Fisher, Richie Ramsay, Nicolas Colsaerts and Soren Kjeldsen. On a stretch of road outside of town, the four players had to try and hit a 2-yard wide fairway. Check out the results.

    Rose (65) leads Rahm, Frittelli in Dubai

    By Associated PressNovember 18, 2017, 3:24 pm

    DUBAI, United Arab Emirates – Justin Rose will take a one-shot lead into the final day of the season-ending Tour Championship as he attempts to win a third straight title on the European Tour and a second career Race to Dubai crown.

    The 37-year-old Rose made a gutsy par save on the final hole after a bogey-free round for a 7-under 65 Saturday and overall 15-under 201.

    The Englishman leads South African Dylan Frittelli, who produced the day's best score of 63, and Spain's Jon Rahm, who played in the same group as Rose and matched his 65.

    Rose is looking to be Europe's season-ending No. 1 for the second time. His leading rival for the Race to Dubai title, Tommy Fleetwood, is only two shots behind here after a second straight 65 on the Earth course of Jumeirah Golf Estates.

    Fleetwood did his chances no harm by overcoming a stuttering start before making eight birdies in his final 11 holes to also post a 65. The 26-year-old Englishman was tied for fourth place at 13 under, alongside South African Dean Burmester (65) and Thailand's Kiradech Aphibarnrat (67), who closed with five birdies in a row.

    ''So, last day of the season and I've got a chance to win the Race to Dubai,'' Fleetwood said. ''It's cool.''


    DP World Tour Championship: Articles, photos and videos

    Full-field scores from the DP World Tour Championship


    Masters champion Sergio Garcia, the only other player with a chance to win the Race to Dubai title, is tied for 13th on 10 under after a 67.

    Fleetwood had a lead of 256,737 points going into the final tournament and needs to equal or better Rose's finishing position to claim the title. If Rose doesn't finish in the top five and Garcia doesn't win, Fleetwood will have done enough.

    Rose is hoping to win a third straight tournament after triumphs in China and Turkey.

    Rose, who made some long putts for birdies apart from chipping in on the 13th hole, looked to be throwing away his advantage on the par-5 18th, when his second shot fell agonizingly short of the green and into the water hazard. But with his short game in superb condition, the reigning Olympic champion made a difficult up-and-down shot to stay ahead.

    ''That putt at the last is a big confidence-builder. That broke about 18 inches right-to-left downhill. That's the kind of putt I've been hoping to make. That was a really committed stroke. Hopefully I can build on that tomorrow,'' said Rose. ''I know what I need to do to stay at the top of the leaderboard. If I slip up tomorrow, he's (Fleetwood) right there. He's done everything he needs to do on his end, so it's a lot of fun.''

    The last player to win three tournaments in a row on the European Tour was Rory McIlroy, when he won the Open Championship, the WGC-Bridgestone and the PGA Championship in 2014.

    Fleetwood was 1 over after seven holes but turned it on with a hat trick of birdies from the eighth, and then four in a row from No. 13.

    ''I wanted to keep going. Let's bring the tee times forward for tomorrow,'' quipped Fleetwood after closing with a birdie on the 18th. ''Just one of them strange days where nothing was going at all. A couple sloppy pars on the par 5s, and a bad tee shot on fifth and I was 1-over through seven on a day where scoring has been really good ... Ninth and 10th, felt like we had something going ... it was a really good last 11 holes.''

    If Park is nervous, she sure doesn't show it

    By Randall MellNovember 17, 2017, 11:24 pm

    NAPLES, Fla. – Sung Hyun Park says she can feel her heart pounding every time she steps to the first tee.

    She says she always gets nervous starting a round.

    You don’t believe it, though.

    She looks like she would be comfortable directing a sky full of Boeing 737s as an air traffic controller at Incheon International Airport . . .

    Or talking people off the ledges of skyscrapers . . .

    Or disarming ticking bombs . . .

    “In terms of golf, I always get nervous,” she insists.

    Everything about Park was at odds with that admission Friday, after she took control halfway through the CME Group Tour Championship.

    Her Korean nickname is “Dan Gong,” which means “Shut up and attack.” Now that sounds right. That’s what she looks like she is doing, trying to run roughshod through the Tour Championship in a historic sweep of all the LPGA’s most important awards and honors.

    Park got just one look at Tiburon Golf Club before this championship began, playing in Wednesday’s pro-am. Then she marched out Thursday and shot 67, then came out Friday and shot 65.

    At 12 under overall, Park has a three-shot lead on Caroline Masson and Sarah Jane Smith.

    She is six shots up on Lexi Thompson, who leads the CME Globe point standings in the race for the $1 million jackpot.

    She is 11 shots up on world No. 1 Shanshan Feng.

    And 11 shots up on So Yeon Ryu, who leads the Rolex Player of the Year point standings.


    CME Group Tour Championship: Articles, photos and videos

    Full-field scores from the CME Group Tour Championship


    There’s a long way to go, but Park is in position to make an epic sweep, to win the Tour Championship, that CME Globe jackpot, the Rolex Player of the Year Award, the Rolex Rookie of the Year Award, the Vare Trophy for low scoring average, the LPGA money-winning title and the Rolex world No. 1 ranking.

    Nobody’s ever dominated a weekend like that in women’s golf.

    It’s all there for the taking now, if Park can keep this going.

    Park has another nickname back in South Korea. Her fans call her “Namdalla.” That means “I am different.” She’ll prove that if she owns this weekend.

    Park, 24, isn’t assuming anything. She’s humbly aware how much talent is flooding the LPGA, how the tour’s depth was underscored in a year where five different players have reigned as world No. 1, five different players won majors and 22 different winners stepped forward in 32 events.

    “I don’t think it’s quite that far a lead,” Park said of her three-shot advantage. “Two, three shots can change at any moment.”

    About those nerves that Park insists plague her, even Hall of Famer Judy Rankin can’t see it.

    Not when Park unsheathes a driver on a tee box.

    “She’s the most fearless driver of the ball out here,” Rankin said. “I would put Lexi a close second and everybody else a distant third. She hits drivers on holes where you shouldn’t, and she hits it long and she just throws it right down there between hazard stakes that are 10 yards apart, like it’s nothing. Now, that’s a little hyperbole, but she will hit driver almost everywhere.”

    David Jones, Park’s caddie, will attest to that. He was on Park’s bag when she won the U.S. Women’s Open in July and won the Canadian Pacific Women’s Open in August.

    “She reaches for driver a lot because she is a good driver,” Jones said. “She isn’t reckless. She’s as accurate with a driver as she is a 3-wood.”

    Park and Thompson played together in the first round. Park is eighth on tour in driving distance, averaging 270 yards per drive, and Thompson is third, averaging 274.

    Thompson loves to hit driver, too, but . . . 

    “Lexi hit a lot of 3-woods compared to us when we played together yesterday,” Jones said.

    Jones doesn’t find himself talking Park out of hitting driver much.

    “It’s really simple,” Jones said. “When you hit driver as straight as she does, why mess around?”

    Count Golf Channel analyst Brandel Chamblee, a student of the swing, among admirers of Park’s abilities.

    “No other swing in the game comes close to her technical perfection and elegance in my opinion,” Chamblee tweeted Friday.

    Come Sunday, Park hopes to complete a perfect sweep of the LPGA’s most important awards.