Dynamic on the Course - Week 7

By Kelly BlackburnOctober 23, 2006, 4:00 pm
Welcome to week 7 our new series Dynamic on the Course! Ive taken one of your most frequently asked questions What is a proper warm up routine, and developed this series covering all aspects of your physical needs to improve your golf game while using training aids that you can easily take with you anywhere!
 
For this series well use a 5-iron for our pre-round routine and a stretching aid for our post-round routine. If you do not have a stretching aid simply visit the golf fitness pro shop to order.
 
Each week you will have 2 new exercises. This is a progressive routine which means that every week you will perform the new exercises along with the exercises from weeks prior. Perform the routine daily for maximum results! If you are just joining us see weeks 1 to 6 to add to this week's routine!

Dynamic or active stretching is important in preparing a golfer to perform at their best. Stretching before golf should be part of your warm-up routine, however warming up your core body temperature is essential to avoid injury. This is easily done by walking from your car to the practice range at a fast pace, thus preparing your body for dynamic movement specific to golf.
 
Static or passive stretching is just as important after the round. Most golfers head for the clubhouse after the round and this gives you time for stretching because you have just put your body through a lot of stress. Spending only 5 minutes after the round doing static stretches will prevent a lot of stiffness and soreness associated with the impact of the game.
 
Lets get started!
 
PRE-ROUND
Dynamic Adductor Stretch

 
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.
 
Kelly Blackburn

Stand with your club in front club face towards you and hand atop the club. Having the club face towards you prevents the club from slipping away from you as you do this exercise. Place your feet just wider than shoulder width apart.
 
Kelly Blackburn Kelly Blackburn

Bend the knee of one leg and slowly lean to one side lifting the heel of the opposite leg in a flex position to engage the adductor (inner thigh). Slowly return to the start position and repeat. Remember to keep this exercise in an active status (no pause) for 10 ' 15 repetitions for each side.
 
POST ROUND
Passive Adductor Stretch

Legs Legs

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 for 30 seconds and repeat.
 
Remember you will need a stretching aid available in the pro shop to continue this series!
 
Kelly
Click here for training aids from the Golf Fitness Pro Shop!

 
Kelly Blackburn Health & FitnessRelated Links:
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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 12 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.
  • Getty Images

    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.  

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    Getty Images

    DJ shoots 64 to surge up leaderboard in Abu Dhabi

    By Ryan LavnerJanuary 19, 2018, 1:48 pm

    Dustin Johnson stood out among a star-studded three-ball that combined to shoot 18 under par with just one bogey Friday at the Abu Dhabi HSBC Championship.

    Shaking off a sloppy first round at Abu Dhabi Golf Club, Johnson matched the low round of the day with a 64 that put him within four shots of Thomas Pieters’ lead.

    “I did everything really well,” Johnson said. “It was a pretty easy 64.”

    Johnson made four bogeys during an even-par 72 on Thursday and needed a solid round Friday to make the cut. Before long, he was closer to the lead than the cut line, making birdie on three of the last four holes and setting the pace in a group that also included good rounds from Rory McIlroy (66) and Tommy Fleetwood (68).

    “Everyone was hitting good shots,” McIlroy said. “That’s all we were seeing, and it’s nice when you play in a group like that. You feed off one another.” 


    Full-field scores from the Abu Dhabi HSBC Championship


    Coming off a blowout victory at Kapalua, Johnson is searching for his first regular European Tour title. He tied for second at this event a year ago.

    Johnson’s second-round 64 equaled the low round of the day (Jorge Campillo and Branden Grace). 

    “It was just really solid all day long,” Johnson said. “Hit a lot of great shots, had a lot of looks at birdies, which is what I need to do over the next two days if I want to have a chance to win on Sunday.” 

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    Closing eagle moves Rory within 3 in Abu Dhabi

    By Ryan LavnerJanuary 19, 2018, 12:57 pm

    What rust? Rory McIlroy appears to be in midseason form.

    Playing competitively for the first time since Oct. 8, McIlroy completed 36 holes without a bogey Friday, closing with an eagle to shoot 6-under 66 to sit just three shots back at the Abu Dhabi HSBC Championship.

    “I’m right in the mix after two days and I’m really happy in that position,” he told reporters afterward.

    McIlroy took a 3 ½-month break to heal his body, clear his mind and work on his game after his first winless year since 2008, his first full season as a pro.

    He's back on track at a familiar playground, Abu Dhabi Golf Club, where he’s racked up eight top-11s (including six top-3s) in his past nine starts there.


    Full-field scores from the Abu Dhabi HSBC Championship


    McIlroy opened with a 69 Thursday, then gave himself even more chances on Day 2, cruising along at 4 under for the day when he reached the par-5 closing hole. After launching a 249-yard long iron to 25 feet, he poured in the eagle putt to pull within three shots of Thomas Pieters (65). 

    Despite the layoff, McIlroy edged world No. 1 Dustin Johnson, coming off a blowout victory at Kapalua, by a shot over the first two rounds. 

    “DJ is definitely the No. 1 player in the world right now, and one of, if not the best, driver of the golf ball," McIlroy said. "To be up there with him over these first two days, it proves to me that I’m doing the right things and gives me a lot of confidence going forward.”

    Getty Images

    Duke to fill in for injured Pavin at CareerBuilder

    By Ryan LavnerJanuary 19, 2018, 12:25 pm

    Ken Duke will fill in for Corey Pavin for the next two rounds of the CareerBuilder Challenge – with nothing at stake but his amateur partner’s position on the leaderboard.

    Pavin was 4 over par when he withdrew after 17 holes Thursday because of a neck injury. Tournament officials contacted Duke, the first alternate, and asked if he would take Pavin’s spot and partner with Luis Lopez for the next two rounds, even though he would not receive any official money.

    Duke accepted and explained his decision on Twitter:

    Playing on past champion’s status, the 48-year-old Duke has made only four starts this season, with a best finish of a tie for 61st at the RSM Classic.

    Pavin received a sponsor exemption into the event, his first PGA Tour start since the 2015 Colonial.