Fundamentally Fit for Your Game - Recap

By Kelly BlackburnJuly 19, 2005, 4:00 pm
Its the final week of our series Fundamentally Fit for Your Game! Next week we will begin a new series targeted for juniors. For the past 11 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! This week we are doing a recap of all of the exercises we have implemented for this series. Remember to take the Fitness Analyzer before you begin to determine your fitness level of Par, Birdie or Eagle!
 
Lets begin with the GolfGym. 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!
 
GolfGym Exercises
Exercise 1 - Power Turn Torso
Exercise 2 - Wrist Flexion & Extension
Exercise 3 - Shoulder - Part 1
Exercise 4 - Shoulder - Part 2
Exercise 4 - Standing Row
Exercise 5 - Side Bend
Exercise 6 - Wrist & Forearm
Exercise 7 - Upper Arm Bicep
Exercise 8 - Mid Back
Exercise 9 - Standing Squat
Exercise 10 - Standing Tricep Extension
Exercise 11 - Standing Chest Press
 
Now lets work with the Stretch Trainer and Golf Cart. Here are the benefits you can receive from these training aids:
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 your back 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!
 
Stretch Trainer and Golf Cart Exercises
Exercise 1 - Low Back
Exercise 2 - Mid Back
Exercise 3 - Trunk
Exercise 4 - Hip Girdle Stretch
Exercise 5 - Tricep Stretch
Exercise 6 - Trunk Rotation Stretch
Exercise 7 - Shoulder Stretch
Exercise 8 - Chest Stretch
 

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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.
     
    POWER TURN TORSO

     
    Power Turn Torso Power Turn Torso

    Power Turn Torso

    Start: Place one foot in the loop, place your hands correctly in the training grip and assume address position with your feet.
     
    Action: Slowly raise the GolfGym to shoulder height creating tension and slowly turn the torso to one side.
     
    Finish: Hold for a few seconds and return to the center position. Repeat 8-10 times then continue to the opposite side.
     
    Tip: Strengthen the trunk which is critical in making an effective turn.
     
    Par Level: 10 reps
    Birdie Level: 15 reps
    Eagle Level: 20 reps
     
    WRIST FLEXION & EXTENSION

     
    Wrist Flexion & Extension Wrist Flexion & Extension

    Start: Place one foot in the loop, place your hands correctly in the training grip. Place one foot back and extend the arms downward.
     
    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.
     
    Tip: Strengthen the forearms and wrists for better club control.
     
    Par Level: 10 reps
    Birdie Level: 15 reps
    Eagle Level: 20 reps
     
    SHOULDER - Part 1

    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.
     
    Finish: Hold at shoulder height for a few seconds and repeat. Do the same for the opposite side.
     
    Tips: Strengthen the shoulder girdle for more stability at the top of your backswing.
     
    Par Level: 10 reps
    Birdie Level: 15 reps
    Eagle Level: 20 reps
     
    SHOULDER - Part 2

    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
     
    STANDING ROW

    Standing Row Standing Row

    Start: Place one foot in the loop, hold the training grip in both hands and place your feet shoulder width apart.
     
    Action: Bend the elbows and slowly raise the arms upward.
     
    Finish: Hold at shoulder height for a few seconds and repeat.
     
    Tip: Strengthen the upper back for more stability at the top of your back swing.
     
    Par Level: 10 reps
    Birdie Level: 15 reps
    Eagle Level: 20 reps
     
    SIDE BEND

    Side Bend Side Bend

    Start: Place one foot in the loop, hold the training grip in one hand and place your feet shoulder width apart.
     
    Action: Bend at the waist and slowly lean to one side.
     
    Finish: Hold for a few seconds and repeat. Do the same for the opposite side.
     
    Tip: Strengthen the obliques for stronger abs at address.
     
    Par Level: 10 reps
    Birdie Level: 15 reps
    Eagle Level: 20 reps
     
    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
     
    UPPER ARM BICEP

    Upper Arm Bicep Upper Arm Bicep

    Start: Place one foot in the loop, hold the training grip in one hand palm up and place your feet shoulder width apart.
     
    Action: Keeping your elbow stable, slowly flex the upper arm and curl the handle upward toward the shoulder.
     
    Finish: Hold for a few seconds, return to the start position and repeat. Do the same for the opposite side.
     
    Tips: Strengthen the upper arms for added distance off the tee
     
    Par Level: 10 reps
    Birdie Level: 15 reps
    Eagle Level: 20 reps
     
    MID BACK

    Standing Lunge Standing Lunge

    Start: Place one foot forward in the center of the tubing, grip the handles at shoulder height and place one foot behind you elevating on the toe.
     
    Action: Bend both knees and dip downward (not forward).
     
    Finish: Hold for a few seconds and return to the start position pressing through the heel of the forward foot. Repeat.
     
    Tips: Strengthen the upper leg area for more stability in your golf swing.
     
    Par Level: 10 reps
    Birdie Level: 15 reps
    Eagle Level: 20 reps
     
    STANDING SQUAT

    Tube Squat Tube Squat

    Start: Place both feet in the center of the tubing, grip the handles at shoulder height and spread the feet to shoulder width apart to increase tension.
     
    Action: Bend both knees and simulate as though you are sitting back in a chair.
     
    Finish: Hold for a few seconds and return to the start position pressing through the heels. Repeat.
     
    Tip: Strengthen the hip girdle for more power in your golf swing
     
    Par Level: 10 reps
    Birdie Level: 15 reps
    Eagle Level: 20 reps
     
    STANDING TRICEP EXTENSION

    Kelly Blackburn Kelly Blackburn

    Start: Place one foot in the center of the tubing and place the opposite foot forward. Grip the handles with both hands and extend overhead to increase tension.
     
    Action: Bend both elbows and lower the forearms behind the head keeping your elbows close to your ears.
     
    Finish: Hold for a few seconds and slowly return to the start. Repeat.
     
    Tip: Strengthen the upper arms for more distance off the tee.
     
    Par Level: 10 reps
    Birdie Level: 15 reps
    Eagle Level: 20 reps
     
    STANDING CHEST PRESS

    Kelly Blackburn Kelly Blackburn

     
    Start: Place one foot in the center of the tubing and place the opposite foot forward. Grip the handles with both hands and extend overhead to create a goal post position and increase tension.
     
    Action: Leading with both elbows pull the upper arms forward across the chest.
     
    Finish: Hold for a few seconds and slowly return to the start. Repeat.
     
    Relation to Your Golf Game: A strong chest draws the arms closer together at address and keeps the relationship between the arms consistent throughout the swing, a fundamental that most instructors maintain is critical to generating maximum speed and consistency. The pecs also provide critical balance to the muscles in the upper back that must be strong and active in the swing. Astrong and flexible chest keeps a strong back properly balanced and allows for all the muscles in the torso to work as a coordinated unit during the swing.

    Par Level: 10 reps
    Birdie Level: 15 reps
    Eagle Level: 20 reps
     
    LOW BACK

    Low Back stretch Low Back stretch

    Start: Lie back with both knees bent and feet flat on the floor. Pull the right leg to the chest and wrap the center of the stretch trainer around the back of the thigh.
     
    Action: Hold the stretch trainer equally on both sides and slowly bend the knee into the chest to create the stretch.
     
    Finish: Release the tension and repeat but the second time increase the stretch.
     
    Flexible low back will promote a fuller turn.
     
    MID BACK

    Strengthen Back with Stretch Trainer Strengthen Back with Stretch Trainer

     
    Start: Stand with both feet center strap of the Stretch Trainer.
     
    Action: Slowly bend at the waist towards the floor until your torso is parallel to the floor. Slowly round the back upward and pull tension on the stretch trainer.
     
    Finish: When you have reached a comfortable position hold the position and contract the abdomen. Repeat but the second time, increase the stretch.
     
    TRUNK

    Low Trunk stretch Low Trunk stretch

    Low Trunk stretch

    Start: Lie back with both knees bent and feet flat on the floor. Pull the right leg to the chest and wrap the center of the stretch trainer around the arch of the foot.
     
    Action: Straighten the right leg holding on to both loops equally and slowly pull the leg towards the chest. Hold both loops in the left hand, straighten the opposite leg and extend the right arm to the side. Slowly drop the extended leg to 10 oclock (picture shows 9 oclock) and turn the head to the right. (picture 3 shows finish position from opposite side)
     
    Finish: Hold for 30 seconds, release the tension and repeat but the second time increase the stretch. Repeat to the opposite side.
     
    HIP GIRDLE STRETCH

    Hamstring Stretch with Stretch Trainer Hamstring Stretch with Stretch Trainer

    Start: Sit upright and wrap the center strap of the Stretch Trainer around the arch of one foot. Bend the opposite knee and place the opposite foot on the floor to create equal balance.
     
    Action: Pull tension on the stretch trainer and slowly roll onto your back extending your leg with the strap upward. Gently pull the stretch trainer towards you increasing the range of motion in your hamstring.
     
    Finish: When you have reached a comfortable position hold the position for 30 seconds. Repeat to the opposite side.
     
    Tip: Do not bounce and to increase the stretch, extend the bend knee leg flat to the floor.
     
    TRICEP STRETCH

    Tricep Stretch Tricep Stretch Tricep Stretch

    Start: Stand with both feet shoulder width apart and hips rotated forward. Place the loop into the right hand and extend the stretch trainer overhead. Place the opposite hand behind the back and grip the stretch trainer.
     
    Action: Bend the elbow of the extended arm and slowly pull downward on the stretch trainer. Hold for 30 seconds.
     
    Finish: Release the tension and repeat but the second time increase the stretch.
     
    Tips: Keep the knees and abdomen flexed. Do not arch the back.
     
    TRUNK ROTATION STRETCH

    Golf Cart Stretches:  The Trunk Rotation Stretch

    This stretch helps to maintain flexibility in your trunk during play which gives you a greater consistent turn.
     
    Sitting in the middle of the cart with your back straight and your feet on the floor board, turn your torso to one side and reach for the bar across the back of the seat. Make this turn with as little hip movement as possible and feel the stretch throughout your torso . Hold the stretch for 15 to 30 seconds and repeat on the other side.
     
    SHOULDER STRETCH

    Golf Cart Stretches:  The Shoulder Stretch

    Standing beside the golf cart with your side facing the cart, reach across your body with your outside arm and grab the carts canopy support bar. Slowly turn your torso away from the cart to accelerate the stretch. Hold for 15 to 30 seconds and repeat the stretch from the other side.
     
    CHEST STRETCH

    Kelly Blackburn

    Standing to the side of the cart, reach out the arm closest to the cart and grab the canopy support bar. Now move away from the cart until your arm is fully extended and slowly rotate your torso away from the cart until you feel the stretch in your chest. After you find the stretch, hold it for 15 to 30 seconds before repeating with the other side.
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    Lesson with Woods fetches $210K for Harvey relief

    By Will GrayDecember 13, 2017, 2:51 pm

    A charity event featuring more than two dozen pro golfers raised more than $1 million for Hurricane Harvey relief, thanks in large part to a hefty price paid for a private lesson with Tiger Woods.

    The pro-am fundraiser was organized by Chris Stroud, winner of the Barracuda Championship this summer, and fellow pro and Houston resident Bobby Gates. It was held at Bluejack National in Montgomery, Texas, about an hour outside Houston and the first Woods-designed course to open in the U.S.

    The big-ticket item on the auction block was a private, two-person lesson with Woods at Bluejack National that sold for a whopping $210,000.

    Other participants included local residents like Stacy Lewis, Patrick Reed and Steve Elkington as well as local celebrities like NBA All-Star Clyde Drexler, Houston Texans quarterback T.J. Yates and Houston Astros owner Jim Crane.

    Stroud was vocal in his efforts to help Houston rebuild in the immediate aftermath of the storm that ravaged the city in August, and he told the Houston Chronicle that he plans to continue fundraising efforts even after eclipsing the event's $1 million goal.

    "This is the best event I have ever been a part of, and this is just a start," Stroud said. "We have a long way to go for recovery to this city, and we want to keep going with this and raise as much as we can and help as many victims as we can."

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    LPGA schedule features 34 events, record purse

    By Randall MellDecember 13, 2017, 2:02 pm

    The LPGA schedule will once again feature 34 events next year with a record $68.75 million in total purses, the tour announced on Wednesday.

    While three events are gone from the 2018 schedule, three new events have been added, with two of those on the West Coast and one in mainland China.

    The season will again start with the Pure Silk Bahamas Classic on Paradise Island (Jan. 25-28) and end with the CME Group Tour Championship in Naples, Fla., (Nov. 15-18).

    The LPGA played for $65 million in total prize money in 2017.

    An expanded West Coast swing in the front half of the schedule will now include the HUGEL-JTBC Championship in the Los Angeles area April 19-22. The site will be announced at a later date.

    The tour will then make a return to San Francisco’s Lake Merced Golf Club the following week, in a new event sponsored by L&P Cosmetics, a Korean skincare company. Both new West Coast tournaments will be full-field events.

    The tour’s third new event will be played in Shanghai Oct. 18-21 as part of the fall Asian swing. The title sponsor and golf course will be announced at a later date.

    “Perhaps the most important aspect of our schedule is the consistency — continuing to deliver strong playing opportunities both in North America and around the world, while growing overall purse levels every year,” LPGA commissioner Mike Whan said in a statement. “There is simply no better [women’s] tour opportunity in the world, when it comes to purses, global TV coverage or strength of field. It’s an exciting time in women’s golf, with the best players from every corner of the globe competing against each other in virtually every event.”

    While the Evian Championship will again be played in September next year, the tour confirmed its plans to move its fifth major to the summer in 2019, to be part of a European swing, with the Aberdeen Standard Investments Ladies Scottish Open and the Ricoh Women’s British Open.

    The Manulife LPGA Classic and the Lorena Ochoa Invitational are not returning to the schedule next year. Also, the McKayson New Zealand Women’s Open will not be played next year as it prepares to move to the front of the 2019 schedule, to be paired with the ISPS Handa Women’s Australian Open.

    The U.S. Women’s Open will make its new place earlier in the summer, a permanent move in the tour’s scheduling. It will be played May 31-June 3 at Shoal Creek Golf Club outside Birmingham, Ala. The KPMG Women’s PGA Championship (June 28-July 1) will be played at Kemper Lakes Golf Club on the north side of Chicago and the Ricoh Women’s British Open (Aug. 2-5) will be played at Royal Lytham & St. Annes in England.

    For the first time since its inception in 2014, the UL International Crown team event is going overseas, with the Jack Nicklaus Golf Club in Incheon, South Korea, scheduled to host the event Oct. 4-7. The KEB Hana Bank Championship will be played in South Korean the following week.

    Here is the LPGA's schedule for 2018:

    Jan. 25-28: Pure Silk-Bahamas LPGA Classic; Paradise Island, Bahamas; Purse: $1.4 million

    Feb. 15-18: ISPS Handa Women's Australian Open; Adelaide, Australia; Purse: $1.3 million

    Feb. 21-24: Honda LPGA Thailand; Chonburi, Thailand; Purse: $1.6 million

    March 1-4: HSBC Women's World Championship; Singapore; Purse: $1.5 million

    March 15-18: Bank of Hope Founders Cup; Phoenix, Arizona; Purse: $1.5 million

    March 22-25: Kia Classic; Carlsbad, California; Purse: $1.8 million

    March 29 - April 1: ANA Inspiration; Rancho Mirage, California; Purse: $2.8 million

    April 11-14: LOTTE Championship; Kapolei, Oahu, Hawaii; Purse: $2 million

    April 19-22: HUGEL-JTBC Championship; Greater Los Angeles, California; Purse: $1.5 million

    April 26-29: Name to be Announced; San Francisco, California; Purse: $1.5 million

    May 3-6: Volunteers of America LPGA Texas Classic; The Colony, Texas; Purse: $1.3 million

    May 17-20: Kingsmill Championship; Williamsburg, Virginia; Purse: $1.3 million

    May 24-27: LPGA Volvik Championship; Ann Arbor, Michigan; Purse: $1.3 million

    May 31 - June 3: U.S. Women's Open Championship; Shoal Creek, Alabama; Purse: $5 million

    June 8-10: ShopRite LPGA Classic presented by Acer; Galloway, New Jersey; Purse: $1.75 million

    June 14-17: Meijer LPGA Classic for Simply Give; Grand Rapids, Michigan; Purse: $2 million

    June 22-24: Walmart NW Arkansas Championship presented by P&G; Rogers, Arkansas; Purse: $2 million

    June 28 - July 1: KPMG Women's PGA Championship; Kildeer, Illinois; Purse: $3.65 million

    July 5-8: Thornberry Creek LPGA Classic; Oneida, Wisconsin; Purse: $2 million

    July 12-15: Marathon Classic presented by Owens-Corning and O-I; Sylvania, Ohio; Purse: $1.6 million

    July 26-29: Aberdeen Standard Investments Ladies Scottish Open; East Lothian, Scotland; Purse: $1.5 million

    Aug. 2-5: Ricoh Women's British Open; Lancashire, England; Purse: $3.25 million

    Aug. 16-19: Indy Women in Tech Championship presented by Guggenheim; Indianapolis, Indiana; Purse: $2 million

    Aug. 23-26: CP Women's Open; Regina, Saskatchewan, Canada; Purse: $2.25 million

    Aug. 30 - Sept. 2: Cambia Portland Classic; Portland, Oregon; Purse: $1.3 million

    Sept. 13-16: The Evian Championship; Evian-les-Bains, France; Purse: $3.85 million

    Sept. 27-30: Sime Darby LPGA Malaysia; Kuala Lumpur, Malaysia; Purse: $1.8 million

    Oct. 4-7: UL International Crown; Incheon, Korea; Purse: $1.6 million

    Oct. 11-14: LPGA KEB Hana Bank Championship; Incheon, Korea; Purse: $2 million

    Oct. 18-21: Name to be Announced; Shanghai, China; Purse: $2.1 million

    Oct. 25-28: Swinging Skirts LPGA Taiwan Championship; New Taipei City, Chinese Taipei; Purse: $2.2 million

    Nov. 2-4: TOTO Japan Classic; Shiga, Japan; Purse: $1.5 million

    Nov. 7-10: Blue Bay LPGA; Hainan Island, China; Purse: $2.1 million

    Nov. 15-18: CME Group Tour Championship; Naples, Florida; Purse: $2.5 million

    Newsmaker of the Year: No. 4, Jordan Spieth

    By Golf Channel DigitalDecember 13, 2017, 1:00 pm

    Dismissed because he’s supposedly too short off the tee, or not accurate enough with his irons, or just a streaky putter, Jordan Spieth is almost never the answer to the question of which top player, when he’s at his best, would win in a head-to-head match.

    And yet here he is, at the age of 24, with 11 career wins and three majors, on a pace that compares favorably with the giants of the game. He might not possess the firepower of Dustin Johnson and Rory McIlroy, but since he burst onto the PGA Tour in 2013 he has all that matters – a better résumé.

    Spieth took the next step in his development this year by becoming the Tour’s best iron player – and its most mentally tough.


    Full list of 2017 Newsmakers of the Year


    Just a great putter? Oh, puhleeze: He won three times despite putting statistics (42nd) that were his worst since his rookie year. Instead, he led the Tour in strokes gained-approach the green and this summer showed the discipline, golf IQ and bounce-back ability that makes him such a unique talent. 

    Even with his putter misbehaving, Spieth closed out the Travelers Championship by holing a bunker shot in the playoff, then, in perhaps an even bigger surprise, perfectly executed the player-caddie celebration, chest-bumping caddie Michael Greller. A few weeks later, sublime iron play carried him into the lead at Royal Birkdale, his first in a major since his epic collapse at the 2016 Masters.

    Once again his trusty putter betrayed him, and by the time he arrived on the 13th tee, he was tied with Matt Kuchar. What happened next was the stuff of legend – a lengthy ruling, gutsy up-and-down, stuffed tee shot and go-get-that putt – that lifted Spieth to his third major title.

    Though he couldn’t complete the career Grand Slam at the PGA, he’ll likely have, oh, another two decades to join golf’s most exclusive club.

    In the barroom debate of best vs. best, you can take the guys with the flair, with the booming tee shots and the sky-high irons. Spieth will just take the trophies.

    THE MAJORS

    Masters Tournament: Return to the 12th; faltering on Sunday (T-11)

    Spieth pars 12, but makes quad on 15

    Spieth takes another gut punch, but still standing

    Article: Spieth splashes to worst Masters finish

    **********

    U.S. Open: 1 over usually good ... not at Erin Hills (T-35)

    **********

    The Open: Unforgettable finish leads to major win No. 3 (1st)

    Spieth survives confusing ordeal on 13

    Photos: Spieth's incredible journey on 13

    Take it, it's yours: Spieth gets claret jug

    Chamblee: Spieth doesn't have 'it' - 'he has it all'

    Article: Spieth silences his doubters - even himself

    **********

    PGA Championship: Career Grand Slam bid comes up well short (T-28)

    Article: Spieth accepts that Grand Slam is off the table


    TWO REGULAR TOUR WINS

    AT&T Pebble Beach

    Article: Spieth rising from 'valley' after Pebble Beach win

    Travelers Championship

    Spieith wins dramatic Travelers in playoff

    Watch: Spieth holes bunker shot, goes nuts


    FUN OUTSIDE OF TOUR LIFE


    PHOTO GALLERIES

    Photos: Jordan Spieth and Annie Verret

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    Photos: Jordan Spieth through the years

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    Newsmakers of the Year: Top 10 in 2017

    By Golf Channel DigitalDecember 13, 2017, 12:30 pm