30 Days to Better Golf - Workout 4 - Week 1

By Kelly BlackburnJanuary 8, 2009, 5:00 pm
Workout 4
Week 1

 
Welcome to the first week of our fourth 30-day 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 fourth 30-days features the Stability Ball. When you incorporate the stability ball into your workouts, you improve balance, flexibility and coordination for your golf swing by calling on the core muscles of the body. Stability balls are readily available at most sporting goods stores or you can order one from the Pro Shop.
 
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 exercises along with the exercises from weeks prior.
Step 4: Perform the workout 3 times a week for maximum results!
 

Grab your Stability Ball and lets get started!
 
When using a stability ball it is important to follow these guidelines. They will ensure that you are performing the exercises safely and you are getting the most benefit from every repetition.
 
1.Move in a slow, controlled manner.
2.Maintain proper form with a neutral/pain-free trunk and neck position.
3.Exhale upon exertion, inhale on return to start position of each repetition- this encourages trunk abdominal control and trunk stabilization.
4.Move through full available range of motion each repetition.
5.Avoid painful ranges of motion, postures, and positions.
When performing the stretching exercises outlined in the training programs, follow these simple rules.
1.Hold each stretch for 30 seconds and repeat 2-3 times on each side.
2.Alternate stretches to each side to allow proper rest period.
3.NEVER bounce while stretching.
4.Stretch to the point of slight discomfort, but NEVER to pain.
5.Maintain proper form to attain an effective stretch.
6.Remember to maintain proper breathing
 
SIDE KNEELING STRETCH
 
Start: Kneel on one side of the ball and place your forearm and hand atop the ball for balance. Stretch the opposite arm upward and extend the leg to the side for balance.
Action: Slowly lean across the top of the ball.
Finish: Once you have reached a stable position and good stretch hold for 30 seconds. Slowly return to the start position and repeat. Repeat to the opposite side.
Tip: Keep your head in a neutral position and do not arch the back.
 

 
SEATED HAMSTRING STRETCH
 
Start: Sit on the edge of the ball with your legs extended (knees soft) and your heels planted with the toes flexed upward and abdomen tight.
Action: Slowly bend from the waist forward keeping your spine in a neutral position.
Finish: Once you have reached a good stretch hold for 30 seconds. Slowly return to the start position and repeat.
Tip: If you find it difficult to maintain balance on the ball, spread your feet apart to just under the width of your shoulders. Your goal will be to execute the stretch with your feet together!
 

 
Remember to repeat each exercise two times. As we add new exercise each week you will also include the exercise from the week(s) prior.
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Watch: Daly makes birdie from 18-foot-deep bunker

By Golf Channel DigitalJanuary 19, 2018, 11:14 pm

John Daly on Friday somehow got up and down for birdie from the deepest bunker on the PGA Tour.

The sand to the left of the green on the 16th hole at the Stadium Course at PGA West sits 18 feet below the surface of the green.

That proved no problem for Daly, who cleared the lip three times taller than he is and then rolled in a 26-footer.

He fared just slightly better than former Speaker of the House, Tip O'Neill.

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Koepka (wrist) likely out until the Masters

By Ryan LavnerJanuary 19, 2018, 9:08 pm

Defending U.S. Open champion Brooks Koepka is expected to miss at least the next two months because of a torn tendon in his left wrist.

Koepka, who suffered a partially torn Extensor Carpi Ulnaris (ECU), is hoping to return in time for the Masters.

In a statement released by his management company, Koepka said that doctors are unsure when the injury occurred but that he first felt discomfort at the Hero World Challenge, where he finished last in the 18-man event. Playing through pain, he also finished last at the Tournament of Champions, after which he underwent a second MRI that revealed the tear.

Koepka is expected to miss the next eight to 12 weeks.

“I am frustrated that I will now not be able to play my intended schedule,” Koepka said. “But I am confident in my doctors and in the treatment they have prescribed, and I look forward to teeing it up at the Masters. … I look forward to a quick and successful recovery.”

Prior to the injury, Koepka won the Dunlop Phoenix and cracked the top 10 in the world ranking. 

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Cut Line: Color Rory unafraid of the Ryder Cup

By Rex HoggardJanuary 19, 2018, 7:09 pm

In this week’s edition, Rory McIlroy gets things rolling with some early Ryder Cup banter, Dustin Johnson changes his tune on a possible golf ball roll-back, and the PGA Tour rolls ahead with integrity training.


Made Cut

Paris or bust. Rory McIlroy, who made his 2018 debut this week on the European Tour, can be one of the game’s most affable athletes. He can also be pointed, particularly when discussing the Ryder Cup.

Asked this week in Abu Dhabi about the U.S. team, which won the last Ryder Cup and appears to be rejuvenated by a collection of new players, McIlroy didn’t disappoint.

“If you look at Hazeltine and how they set the course up – big, wide fairways, no rough, pins in the middle of greens – it wasn’t set up for the way the Europeans like to play,” McIlroy said. “I think Paris will be a completely different kettle of fish, so different.”

McIlroy has come by his confidence honestly, having won three of the four Ryder Cups he’s played, so it’s understandable if he doesn't feel like an underdog heaidng to Paris.

“The Americans have obviously been buoyant about their chances, but it’s never as easy as that,” he said. “The Ryder Cup is always close. It always comes down to a few key moments, and it will be no different in Paris. I think we’ll have a great team and it definitely won’t be as easy as they think it’s going to be.”

September can’t get here quick enough.

Mr. Spieth goes to Ponte Vedra Beach. The Tour announced this year’s player advisory council, the 16-member group that works with the circuit’s policy board to govern.

There were no real surprises to the PAC, but news that Jordan Spieth had been selected to run for council chair is interesting. Spieth, who is running against Billy Hurley III and would ascend to the policy board next year if he wins the election, served on the PAC last year and would make a fine addition to the policy board, but it is somewhat out of character for a marquee player.

In recent years, top players like Spieth have largely avoided the distractions that come with the PAC and policy board. Of course, we’ve also learned in recent years that Spieth is not your typical superstar.


Made Cut-Did Not Finish (MDF)

On second thought. In December at the Hero World Challenge, Dustin Johnson was asked about a possible golf ball roll-back, which has become an increasingly popular notion in recent years.

“I don't mind seeing every other professional sport. They play with one ball. All the pros play with the same ball,” he said in the Bahamas. “I think there should be some kind of an advantage for guys who work on hitting it far and getting that speed that's needed, so having a ball, like the same ball that everyone plays, there's going to be, you're going to have more of an advantage.”

The world No. 1 appeared to dial back that take this week in Abu Dhabi, telling BBC Sport, “It's not like we are dominating golf courses. When was the last time you saw someone make the game too easy?”

Maybe it didn’t feel that way, but DJ’s eight-stroke romp two weeks ago at the Sentry Tournament of Champions certainly looked pretty easy.

Long odds. I had a chance to watch the Tour’s 15-minute integrity training video that players have been required view and came away with a mixture of confusion and concern.

The majority of the video, which includes a Q&A element, focuses on how to avoid match fixing. Although the circuit has made it clear there is no indication of current match fixing, it’s obviously something to keep an eye on.

The other element that’s worth pointing out is that although the Tour may be taking the new program seriously, some players are not.

“My agent watched [the training video] for me,” said one Tour pro last week at the Sony Open.


Missed Cut

Groundhog Day. To be fair, no one expected Patton Kizzire and James Hahn to need six playoff holes to decide last week’s Sony Open, but the episode does show why variety is the spice of life.

After finishing 72 holes tied at 17 under, Kizzire and Hahn played the 18th hole again and again and again and again. In total, the duo played the par-5 closing hole at Waialae Country Club five times (including in regulation play) on Sunday.

It’s worth noting that the playoff finally ended with Kizzire’s par at the sixth extra hole, which was the par-3 17th. Waialae’s 18th is a fine golf hole, but in this case familiarity really did breed contempt.

Tweet of the week:

It was a common theme last Saturday on Oahu after an island-wide text alert was issued warning of an inbound ballistic missile and advising citizens to “seek immediate shelter.”

The alert turned out to be a mistake, someone pushed the wrong button during a shift change, but for many, like Peterson, it was a serious lesson in perspective.

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Watch: McIlroy gives Fleetwood a birthday cake

By Golf Channel DigitalJanuary 19, 2018, 2:58 pm

Tommy Fleetwood turned 27 on Friday. He celebrated with some good golf – a 4-under 68 in Abu Dhabi, leaving him only two shots back in his title defense – and a birthday cake, courtesy of Rory Mcllroy.

While giving a post-round interview, Fleetwood was surprised to see McIlroy approaching with a cake in hand.

“I actually baked this before we teed off,” McIlroy joked.

Fleetwood blew out the three candles – “three wishes!” – and offered McIlroy a slice.