Fundamentally Fit - Week 11

By Kelly BlackburnJuly 12, 2005, 4:00 pm
Its week 11 of our series Fundamentally Fit for Your Game! Next week we will recap all of the exercises for this series and then we will begin a new series targeted for juniors. Many of you have emailed me with questions for your junior golfers and the dos and donts, so I thought this is a perfect time to start with the upcoming U.S. Kids Golf World Championship!
 
For the past ten weeks, we have used training tools found in the Pro Shop. All Golf Channel subscribers receive a discounted price for each training tool in this series. We are using a wide variety of tools from weighted power balls to your golf cart to keep you fit for your game! For those of you just joining us, you can review weeks 1-10 for additional training tips for your game. This weeks tip features the GolfGym which is accompanied by an easy to follow DVD, easy to store, compact to travel with and lightweight.
 
GolfGym: Distance - Power - Control

 
Here are the benefits you can receive from this training aid:
 
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 forearms and wrists for better club control
4) Strengthen the upper arms for added distance off the tee
5) Ultimately increase your overall fitness level and reduce your handicap!
 
Now lets get started!
SHOULDER

Shoulder Shoulder

Start: Place one foot in the loop, hold the training grip in one hand and place your feet shoulder width apart.
 
Action: Slowly raise the arm upward to the side.
 
Finish: Hold at shoulder height for a few seconds and repeat 8-10 times. Do the same for the opposite side.
 
Tips: Strengthen the shoulder girdle for more stability at the top of your back swing.
 
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.
WRIST & FOREARM

Wrist Wrist

Start: Place one foot in the loop, hold the training grip in one hand palm down and place your feet shoulder width apart.
 
Action: Slowly bend at the wrists and flex upward.
 
Finish: Hold for a few seconds and return to the start position. Repeat 8-10 times. Do the same for the opposite side.
 
Tips: Strengthen the forearms and wrists for better club control
 
Par Level: 10 reps
Birdie Level: 15 reps
Eagle Level: 20 reps
 

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

 
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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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    Suspended Hensby offers details on missed drug test

    By Will GrayDecember 12, 2017, 11:30 pm

    One day after receiving a one-year suspension from the PGA Tour for failing to provide a sample for a drug test, Mark Hensby offered details on the events that led to his missed test in October.

    Hensby, 46, released a statement explaining that the test in question came after the opening round of the Sanderson Farms Championship, where the Aussie opened with a 78. Frustrated about his play, Hensby said he was prepared to give a blood sample but was then informed that the test would be urine, not blood.

    "I had just urinated on the eighth hole, my 17th hole that day, and knew that I was probably unable to complete the urine test for at least a couple more hours," Hensby said. "I told this gentleman that I would complete the test in the morning prior to my early morning tee time. Another gentleman nearby told me that 'they have no authority to require me to stay.' Thus, I left."

    Hensby explained that he subsequently received multiple calls and texts from PGA Tour officials inquiring as to why he left without providing a sample and requesting that he return to the course.

    "I showed poor judgment in not responding," said Hensby, who was subsequently disqualified from the tournament.

    Hensby won the 2004 John Deere Classic, but he has missed six cuts in seven PGA Tour starts over the last two years. He will not be eligible to return to the Tour until Oct. 26, 2018.

    "Again, I made a terrible decision to not stay around that evening to take the urine test," Hensby said. "Obviously in hindsight I should have been more patient, more rational and taken the test. Call me stupid, but don't call me a cheater. I love the game. I love the integrity that it represents, and I would never compromise the values and qualities that the game deserves."

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    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.

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    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


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

    Article: Garcia with fiancée, green jacket at Wimbledon

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    Man of the people


    Article: SERGIO! Garcia finally gets patrons on his side

    Article: Fan finally caddies for Sergio after asking 206 times

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    Article: Connelly, Garcia paired years after photo together


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

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    Departure from TaylorMade


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    Squashed beef with Paddy

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    Victory at Valderrama


    Article: Garcia gets first win since Masters at Valderrama

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    Newsmakers of the Year: Top 10 in 2017

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