Fit from 8 to 80 - Week 4

By Kelly BlackburnAugust 15, 2005, 4:00 pm
Balancing Your Game!
 
This is week 4 of Fit from 8 to 80. Its important to structure your golf fitness program to enhance your overall performance on and off the course. Try to avoid the traditional gym machines which focus on isolating specific muscle groups and require no stabilization work by additional muscle groups. Implement some old and new fitness tools which allow you to move your body in a more functional setting. These include cable machines, stability balls, weighted balls, balance boards, traditional dumbbells and the benefit of using your own bodyweight. For the next few weeks we will be using a stability ball to increase both strength and balance for your game. The ball we are using this week can be ordered in the Golf Fitness Pro Shop.
 
Balancing Your Game!
Inflatable Stability Ball

 
Dont forget to print a Progress Chart to note each exercise and the number of repetitions. As always these training classes progress weekly with two new exercises each week, so at the end of an eight week class you should have 16 exercises on your progress chart completing each of them 2-3 times a week! If you are just joining us for this series please review week 1, week 2 and week 3 to catch up with us! Lets Get Started!
 
You can do a number of strengthening drills to help you develop your lower body in a way that enhances your setup, your backswing, and the movement of your lower body through the downswing. This simple wall squat using the ball will help to strengthen your quadriceps, hamstrings and buttocks all used to give you more stability in your foundation.
 
Balancing Your Game! Balancing Your Game!

Balancing Your Game!


Start: Place the ball between your lower back and the wall. Lean against the ball and place your feet about 2 to 3 feet away from the ball.
 
Action: Slowly bend the knees and squat downward until the top of your thighs are parallel to the floor. Hold for a few seconds and return to the start position.
 
Tip: Move slow and controlled throughout the exercise. Your back will curve slightly to match the contour of the ball.
 
Recommended Reps:
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.
 
Balancing Your Game!

 
Start: Sit on the ball and roll out until your lower back is resting comfortably on the ball. Place your hands loosely behind your head for support.
 
Balancing Your Game!

 
Action: Slowly curl your trunk forward focusing on pulling your chest towards your pelvis until you feel a good contraction in your abs. Hold for a few seconds and return to the start position.
 
Recommended Reps:
Par Level: 10 reps
Birdie Level: 15 reps
Eagle Level: 20 reps
 
Remember to keep emailing your results to me. They are inspiring to others and its great to hear how my classes benefit you! Here's just one example:
 
'I have increased my driving distance 40 yards and lowered my Handicap 8 strokes sense using your 5 Weeks to Better Golf program. Next season I am looking forward to hitting 300+ yard drives on a regular basis and lowering my Handicap another 3-4 strokes.' - - D. Anzaldo
 

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

 
Kelly Blackburn Health & FitnessRelated Links:
  • Kelly Blackburn Article Archive
  • Health & Fitness Main Page
     
    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.
  • Getty Images

    Day's wife shares emotional story of miscarriage

    By Golf Channel DigitalDecember 12, 2017, 4:12 pm

    Jason Day’s wife revealed on social media that the couple had a miscarriage last month.

    Ellie Day, who announced her pregnancy on Nov. 4, posted an emotional note on Instagram that she lost the baby on Thanksgiving.

    “I found out the baby had no heartbeat anymore. I was devastated,” she wrote. “I snuck out the back door of my doctor, a hot, sobbing, mascara-covered mess. Two and a half weeks went by witih me battling my heart and brain about what was happening in my body, wondering why this wouldn’t just be over.”

    The Days, who have two children, Dash and Lucy, decided to go public to help others who have suffered similar heartbreak.

    “I hope you know you aren’t alone and I hope you feel God wrap his arms around you when you feel the depths of sorrow and loss,” she wrote.  

    Newsmaker of the Year: No. 5, Sergio Garcia

    By Golf Channel DigitalDecember 12, 2017, 1:00 pm

    This was the year it finally happened for Sergio Garcia.

    The one-time teen phenom, known for years as “El Nino,” entered the Masters as he had dozens of majors beforehand – shouldered with the burden of being the best player without a major.

    Garcia was 0-for-72 driving down Magnolia Lane in April, but after a thrilling final round and sudden-death victory over Justin Rose, the Spaniard at long last captured his elusive first major title.

    The expectation for years was that Garcia might land his white whale on a British links course, or perhaps at a U.S. Open where his elite ball-striking might shine. Instead it was on the storied back nine at Augusta National that he came alive, chasing down Rose thanks in part to a memorable approach on No. 15 that hit the pin and led to an eagle.


    Full list of 2017 Newsmakers of the Year


    A green jacket was only the start of a transformative year for Garcia, 37, who heaped credit for his win on his then-fiancee, Angela Akins. The two were married in July, and months later the couple announced that they were expecting their first child to arrive just ahead of Garcia’s return to Augusta, where he'll host his first champions’ dinner.

    And while players often cling to the notion that a major win won’t intrinsically change them, there was a noticeable difference in Garcia over the summer months. The weight of expectation, conscious or otherwise, seemed to lift almost instantly. Like other recent Masters champs, he took the green jacket on a worldwide tour, with stops at Wimbledon and a soccer match between Real Madrid and Barcelona.

    The player who burst onto the scene as a baby-faced upstart is now a grizzled veteran with nearly two decades of pro golf behind him. While the changes this year occurred both on and off the course, 2017 will always be remembered as the year when Garcia finally, improbably, earned the title of major champion.


    Masters victory


    Article: Garcia defeats Rose to win Masters playoff

    Article: Finally at peace: Garcia makes major breakthrough

    Article: Garcia redeems career, creates new narrative


    Video: See the putt that made Sergio a major champ


    Green jacket tour

    Article: Take a look at Sergio's crazy, hectic media tour

    Article: Garcia with fiancée, green jacket at Wimbledon

    Article: Watch: Garcia kicks off El Clasico in green jacket


    Man of the people


    Article: SERGIO! Garcia finally gets patrons on his side

    Article: Fan finally caddies for Sergio after asking 206 times

    Article: Sergio donates money for Texas flood relief


    Article: Connelly, Garcia paired years after photo together


    Ace at 17th at Sawgrass


    Growing family

    Article: Sergio, Angela get married; Kenny G plays reception

    Article: Garcia, wife expecting first child in March 2018


    Departure from TaylorMade


    Article: Masters champ Garcia splits with TaylorMade


    Squashed beef with Paddy

    Article: Harrington: Garcia was a 'sore loser'

    Article: Sergio, Padraig had 'great talk,' are 'fine'


    Victory at Valderrama


    Article: Garcia gets first win since Masters at Valderrama

    Getty Images

    Newsmakers of the Year: Top 10 in 2017

    By Golf Channel DigitalDecember 12, 2017, 12:30 pm
    Getty Images

    Montana parents can't watch kids play high school golf

    By Grill Room TeamDecember 11, 2017, 9:47 pm

    Well, this is a one new one.

    According to a report from KTVQ in Montana, this line in the Montana State High School Association rule book all but forbids spectators from observing high school golf in that state:

    “No spectators/fans are allowed on the course except for certain locations as designated by the tournament manager and club professional.”

    Part of the issue, according to the report, is that most courses don't bother to designate those "certain locations" leaving parents unable to watch their kids compete.

    “If you tell a parent that they can’t watch their kid play in the Thanksgiving Day football game, they would riot,” Chris Kelley, a high school golf parent, told KTVQ.

    The report lists illegal outside coaching as one of the rule's chief motivations, but Montana State women's golf coach Brittany Basye doesn't quite buy that.

    “I can go to a softball game and I can sit right behind the pitcher. I can make hand signals,” she is quoted in the report. “I can yell out names. I can do the same thing on a softball field that might affect that kid. Football games we can yell as loud as we want when someone is making a pass or a catch.”

    The MHSA has argued that unlike other sports that are played in a confined area, the sprawling nature of a golf course would make it difficult to hire enough marshals to keep unruly spectators in check.

    Meanwhile, there's a lawyer quoted in the report claiming this is some kind of civil rights issue.

    Worth note, Montana is one of only two states that doesn't allow spectators on the course. The other state, Alaska, does not offer high school golf.