Flexibility on the Fly - Week 7

By Kelly BlackburnJuly 18, 2006, 4:00 pm
Welcome to week 7 of the flexibility series On the Fly. Ive taken your suggestions and comments and developed this series covering all aspects of your physical needs to improve your golf game while using workout tools that you can easily take with you anywhere! For this series Flexibility on the Fly well use a stretching aid. If you do not have one, simply visit the golf fitness pro shop
 
Kelly Blackburn with a stretch trainerFlexibility 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. To see maximum results, perform these stretches in the morning to start your day and in the evening before you retire!
 
Here are the benefits of this series:
 
1) Improve flexibility to lower the risk of injuries and improve range of motion
2) Increase flexibility of the shoulder girdle for more stability at the top of swing
3) Increase flexibility of the upper legs for improved balance during your swing
4) Increase flexibility of your hip girdle for more power and club head speed
5) Increase flexibility of the lower legs for more push-off power in the downswing
6) Increase the flexibility of the trunk which is critical in making an effective turn
7) Increase the flexibility of the forearms and wrists for better club control
8) Ultimately increase your overall fitness level!
 
This week you will learn the final flexibility exercise as well as a recap of the entire series. Remember to print all of the exercises and do the entire routine at least once a day!
 
Next week our series will be Power on The Fly! The workout features a 4lb weighted ball only 5 inches in diameter so that its easy to travel with and fits in the palm of your hand! You can purchase the weighted ball in the Golf Fitness pro shop
 
Let's get started!
 
ABDOMINALS

Abdominals Abdominals

Start: Lie face down and place your hands palms down on each side of your head for support.
 
Action: Pressing through your palms, bend at the waist arching your back and slowly press upward.
 
Finish: Hold for 30 seconds and repeat.
 
Golf & Fitness Connection: Ab flexibility results in better posture at address.
 
Series Recap in Reverse:
 
Week 6 - Low Trunk & Quadriceps
Week 5 - Cross & Neck
Week 4 - Bicep / Forearm & Tricep
Week 3 - Adductor & Mid Back
Week 2 - Chest / Shoulder & Hamstring
Week 1 - Calf & Low Back
 
Testimonial: Thank you for your fitness series. This one has been the best for me in regards to everyday tasks with more ease of movement and seeing results on the golf course.
Christine P. ' Denver, CO
 
See the golf fitness DVDs and training aids available in the pro shop at a considerable savings! Remember you will need resistance tubing 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.
  • Thompson wins Race, loses tournament after short miss

    By Will GrayNovember 19, 2017, 8:52 pm

    The drama went down to the very last hole in the LPGA's final event of 2017. Here's how things ended up at the CME Group Tour Championship, where a surprising miss from Lexi Thompson opened the door for Ariya Jutanugarn to win in dramatic fashion:

    Leaderboard: Ariya Jutanugarn (-15), Lexi Thompson (-14), Jessica Korda (-14), Pernilla Lindberg (-13), Eun-Hee Ji (-13)

    What it means: There were scenarios aplenty entering the final round, with nearly every season-long accolade still hanging in the balance. Thompson appeared set to take them all as she sized up a 2-foot par putt on the final hole - a stroke that looked like it would take her to world No. 1 for the first time. Instead, the putt barely touched the hole and allowed Jutanugarn to rally to victory with birdies on the closing two holes. Thompson still took home $1 million for winning the season-long Race to the CME Globe, as it was a reverse scenario from last year when Jutanugarn won the $1 million but not the final tournament.

    Round of the day: Sei Young Kim made the day's biggest charge, turning in a 6-under 66 to close the week in a share of 11th at 10 under. Kim made eight birdies during the final round, including five over her first eight holes en route to her lowest round of the week while erasing a third-round 75.

    Best of the rest: Jutanugarn seemed like an afterthought as the tournament was winding down, but she kept her hopes alive with an 18-foot birdie on No. 17 and then capitalized on Thompson's mistake with a clutch birdie on the difficult final hole. It capped off a final-round 67 for the Thai who now ends what what has been a tumultuous season with a smile on her face.

    Biggest disappointment: Thompson faced heartbreak after the penalty-shrouded ANA Inspiration, and she again must handle a setback after essentially missing a tap-in with everything on the line. Thompson can enjoy a $1 million consolation prize along with the Vare Trophy, but a tournament win would have clinched Player of the Year honors as well as her first-ever trip to world No. 1. Instead, she now has the entire off-season to think about how things went awry from close range.

    Shot of the day: There were only three birdies on No. 18 during the final round before Jutanugarn laced one down the fairway and hit a deft approach to 15 feet. The subsequent putt found the target and gave her win No. 7 on her young LPGA career.

    Watch: Fleetwood gets emotional with family after Race to Dubai win

    By Golf Channel DigitalNovember 19, 2017, 5:30 pm

    Tommy Fleetwood took home the season-long Race to Dubai title on Sunday after a T-21 finish at the DP World Tour Championship.

    He was, understandably, emotional after learning his fate while sitting with his wife and baby following a career year in which he won the HSBC Abu Dhabi Championship and the French Open and finished fourth at the U.S. Open.

    Luckily for us, cameras were rolling:

    Matsuyama after Koepka rout: 'Huge gap between us'

    By Will GrayNovember 19, 2017, 4:22 pm

    Hideki Matsuyama offered a blunt assessment after finishing 10 shots behind Brooks Koepka at the Japan Tour's Dunlop Phoenix event.

    Koepka waxed the field en route to successfully defending his title in Japan, shooting a 20-under par total that left him nine shots clear of a runner-up group that included PGA Tour Rookie of the Year Xander Schauffele. Koepka's score was one shot off the tournament record, and his margin for victory eclipsed Tiger Woods' eight-shot romp in 2004.

    Matsuyama appeared set to make a final-round charge after a birdie on No. 2 was followed by an ace on the par-3 third hole. But he played the next eight holes in 3 over and eventually finished alone in fifth place following a 2-under 69. Afterwards, he stacked his game up against that of Koepka in a telling comment to the Japan Times.

    "I feel there's a huge gap between us," Matsuyama said.

    The Japanese phenom entered the week ranked No. 4 in the world, though he will be passed in the next rankings by Jon Rahm following the Spaniard's win in Dubai. Matsuyama won twice this year on the PGA Tour, including the WGC-Bridgestone Invitational, but he has largely struggled since missing out on a maiden major title at the PGA Championship, where he tied for fifth.

    Matsuyama was a runner-up to Koepka at the U.S. Open earlier this summer, and the 25-year-old seems headed back to the drawing board before defending his title at the Hero World Challenge in two weeks.

    "I don't know whether it's a lack of practice or whether I lack the strength to keep playing well," Matsuyama said. "It seems there are many issues to address."

    McCormick to caddie for Spieth at Aussie Open

    By Will GrayNovember 19, 2017, 2:21 pm

    When Jordan Spieth returns next week to defend his title at the Australian Open, he will do so without his regular caddie on the bag.

    Spieth and Michael Greller have combined to win 14 tournaments and three majors, including three events in 2017. But Greller's wife, Ellie, gave birth to the couple's first child on Oct. 13, and according to a report from the Australian Herald Sun he will not make the intercontinental trip to Sydney, where Spieth will look to win for the third time in the last four years.

    Instead, Spieth will have longtime swing coach and native Aussie Cameron McCormick on the bag at The Australian Golf Club. McCormick, who won PGA Teacher of the Year in 2015, is originally from Melbourne but now lives in Texas and has taught Spieth since he was a rising star among the junior golf ranks in Dallas.

    While Greller has missed rounds before, this will be the first time as a pro that Spieth has used a different caddie for an entire event. Greller was sidelined with an injury last year in Singapore when Spieth's agent, Jay Danzi, took the bag, and trainer Damon Goddard has subbed in twice when Greller was sick, including this year at the Dean & DeLuca Invitational.

    Spieth's torrid 2015 season traced back to his win at The Australian in 2014, and he returned to Oz last year where he won a playoff at Royal Sydney over Cameron Smith and Ashley Hall.