Add Power to Your Swing - Week 9

By Kelly BlackburnApril 26, 2005, 4:00 pm
This is week 9 of our series Add Power to Your Swing and this week is just a bit different. This week I will demonstrate two new dynamic exercises, one new post round stretch and reference a previous post round stretch that you should already be familiar with if you have been following along. In this series we are improving flexibility by using a dynamic method prior to your round and a static method after your round.
 
We are using a 5 iron on the range and a golf specific stretch trainer for your post round exercises. The stretch trainer is specifically designed with foot webbing and handgrips to implement a static stretching process. If you do not have a stretch trainer you can acquire one in the Pro Shop at a discounted price for The Golf Channel subscribers. Next week we will begin a new series Fundamentally Fit for Golf.
 
Laura BaughKelly Blackburn

 
Remember: Flexibility is one of the most important components of your golf swing. Stretching can lengthen your golf swing and increase your club head speed. As flexibility decreases, a golfer will try to compensate for the lack of flexibility in the hips, legs and back by altering their swing. If your swing is hindered by poor flexibility you could create stress on the low back region. A thorough golf specific stretching program enhances your capacity to lengthen your muscles which in turn increases your movement range and improving your flexibility.
 
Review the exercises from weeks 1 through 8.. This has been a progression program series. Each week you have had a pre-round and post round exercise to do. Now complete the exercises from weeks 1 through 9 for a total of 11 pre-round and 8 post round exercises!
 
Now lets get started!
 
Pre-round Shoulder-Chest warm up

Shoulder - Chest warm upShoulder - Chest warm up

Stand with both feet shoulder width apart, hips rotated forward and holding the club behind the back at the grip and clubhead. Slowly expand the chest and raise both arms back and up slightly. Return to the start position and slowly increase speed with each repetition.
 
Par Level: 10 reps
Birdie Level: 15 reps
Eagle Level: 20 reps
 
If you have questions about your current golf fitness level, take the Fitness Analyzer on KellyBlackburn.com.
 
Pre-round Calf-Achilles warm up

Calf - Achilles warm upCalf - Achilles warm upCalf - Achilles warm up

Stand with the clubhead facing you and place one leg behind you. Bend the front knee and lean forward until you feel a stretch in the calf. Keep your heel on the ground. Return to the start position and slowly increase speed with each repetition.
 
Par Level: 10 reps
Birdie Level: 15 reps
Eagle Level: 20 reps

Post round Shoulder / Chest stretch

Refer to week 1 for your post round shoulder / chest stretch!
 
Post round Calf-Achilles stretch

Calf - Achilles stretchCalf - Achilles stretch

Sit with both legs extended, feet upright and wrap the center of the stretch trainer across the right ball the foot. Sit upright holding on to each side of the stretch trainer. Slowly pull the stretch trainer toward the torso keeping equal tension to create the stretch. Once you have found a comfortable stretch hold this position for 30 seconds. Release the tension and repeat, but the second time increase the stretch.
 
Kelly
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    Editor's Note: Kelly Blackburn has traveled the PGA Tour and Champions Tour circuits as a fitness consultant and trainer for 11 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.
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    Ortiz takes Web.com Tour clubhouse lead in Bahamas

    By Golf Channel DigitalJanuary 16, 2018, 2:19 am

    Former Web.com Tour Player of the Year Carlos Ortiz shot a bogey-free, 4-under-par 68 Monday to take the clubhouse lead in The Bahamas Great Exuma Classic at Sandals Emerald Bay.

    Four other players - Lee McCoy, Brandon Matthews, Sung Jae Im and Mark Anderson - were still on the course and tied with Ortiz at 6-under 210 when third-round play was suspended by darkness at 5:32 p.m. local time. It is scheduled to resume at 7:15 a.m. Tuesday.

    Ortiz, a 26-year-old from Guadalajara, Mexico, is in search of his fourth Web.com Tour victory. In 2014, the former University of North Texas standout earned a three-win promotion on his way to being voted Web.com Tour Player of the Year.

    McCoy, a 23-year-old from Dunedin, Fla., is looking to become the first player to earn medalist honors at Q-School and then win the opening event of the season.

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    Randall's Rant: Can we please have some rivalries?

    By Randall MellJanuary 16, 2018, 12:00 am

    Memo to the golf gods:

    If you haven’t finalized the fates of today’s stars for the new year, could we get you to deliver what the game has lacked for so long?

    Can we get a real, honest-to-goodness rivalry?

    It’s been more than two decades since the sport has been witness to one.

    With world No. 1 Dustin Johnson and former world No. 1 Rory McIlroy at the Abu Dhabi HSBC Championship this week, an early-season showdown would percolate hope that this year might be all about rivalries.

    It seems as if the stars are finally aligned to make up for our long drought of rivalries, of the recurring clashes you have so sparingly granted through the game’s history.

    We’re blessed in a new era of plenty, with so many young stars blossoming, and with Tiger Woods offering hope he may be poised for a comeback. With Johnson, McIlroy, Jordan Spieth, Jason Day, Justin Thomas, Jon Rahm, Hideki Matsuyama, Brooks Koepka and Rickie Fowler among today’s dynamic cast, the possibility these titans will time their runs together on the back nine of Sundays in majors excites.

    We haven’t seen a real rivalry since Greg Norman and Nick Faldo sparred in the late '80s and early '90s.

    Woods vs. Phil Mickelson didn’t really count. While Lefty will be remembered for carving out a Hall of Fame career in the Tiger era, with 33 victories, 16 of them with Tiger in the field, five of them major championships, we get that Tiger had no rival, not in the most historic sense.


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    Phil never reached No. 1, was never named PGA Tour Player of the Year, never won a money title and never dueled with Woods on Sunday on the back nine of a major with the title on the line.  Still, it doesn’t diminish his standing as the best player not named Tiger Woods over the last 20 years. It’s a feat so noteworthy it makes him one of the game’s all-time greats.

    We’ve been waiting for an honest-to-goodness rivalry since Faldo and Norman took turns ruling at world No. 1 and dueling in big events, including the back nine of multiple majors. 

    In the '70s, we had Nicklaus-Watson. In the '60s, it was Nicklaus-Palmer. In the '40s and '50s, it was Hogan, Snead and Nelson in a triumvirate mix, and in the '20s and '30s we had Hagen and Sarazen.

    While dominance is the magic ingredient that can break a sport out of its niche, a dynamic rivalry is the next best elixir.

    Dustin Johnson looks capable of dominating today’s game, but there’s so much proven major championship talent on his heels. It’s hard to imagine him consistently fending off all these challengers, but it’s the fending that would captivate us.

    Johnson vs. McIlroy would be a fireworks show. So would Johnson vs. Thomas, or Thomas vs. Day or McIlroy vs. Rahm or Fowler vs. Koepka ... or any of those combinations.

    Spieth is a wild card that intrigues.

    While he’s not a short hitter, he isn’t the power player these other guys are, but his iron game, short game, putter and moxie combine to make him the most compelling challenger of all. His resolve, resilience and resourcefulness in the final round of his British Open victory at Royal Birkdale make him the most interesting amalgam of skill since Lee Trevino.

    Woods vs. any of them? Well, if we get that, we promise never to ask for anything more.

    So, if that cosmic calendar up there isn’t filled, how about it? How about a year of rivalries to remember?

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    McIlroy: 2018 may be my busiest season ever

    By Will GrayJanuary 15, 2018, 6:28 pm

    With his return to competition just days away, Rory McIlroy believes that the 2018 season may be the most action packed of his pro career.

    The 28-year-old has not teed it up since the Alfred Dunhill Links Championship in early October, a hiatus he will end at this week's Abu Dhabi HSBC Championship. It will be the start of a busy spring for the Ulsterman, who will also play next week in Dubai before a run of six PGA Tour events leading up to the Masters.

    Speaking to the U.K.'s Telegraph, McIlroy confirmed that he will also make a return trip to the British Masters in October and plans to remain busy over the next 12 months.

    "I might play more times this year than any before. I played 28 times in 2008 and I'm on track to beat that," McIlroy said. "I could get to 30 (events), depending on where I'm placed in the Race to Dubai. But I'll see."

    McIlroy's ambitious plan comes in the wake of a frustrating 2017 campaign, when he injured his ribs in his first start and twice missed chunks of time in an effort to recover. He failed to win a worldwide event and finished the year ranked outside the top 10, both of which had not happened since 2008.

    But having had more than three months to get his body and swing in shape, McIlroy is optimistic heading into the first of what he hopes will be eight starts in the 12 weeks before he drives down Magnolia Lane.

    "I've worked hard on my short game and I'm probably feeling better with the putter than I ever have," McIlroy said. "I've had a lot of time to concentrate on everything and it all feels very good and a long way down the road."

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    What's in the Bag: Sony Open winner Kizzire

    By Golf Channel DigitalJanuary 15, 2018, 6:05 pm

    Patton Kizzire earned his second PGA Tour victory by winning a six-hole playoff at the Sony Open in Hawaii. Take a look inside his bag.

    Driver: Titleist 917D3 (10.5 degrees), with Fujikura Atmos Black 6 X shaft

    Fairway Wood: Titleist 917F2 (16.5 degrees), with Aldila Tour Blue 95 TX shaft

    Hybrid: Titleist 913H (19 degrees), with UST Mamiya AXIV Core 100 Hybrid shaft

    Irons: Titleist 718 T-MB (4), 718 CB (5-6), 718 MB (7-9), with True Temper Dynamic Gold X100 shafts

    Wedges: Titleist SM7 prototype (47, 52, 56, 60 degrees), with True Temper Dynamic Gold X100 shafts

    Putter: Scotty Cameron GoLo Tour prototype

    Ball: Titleist Pro V1x