Power on the Fly - Week 1

By Kelly BlackburnJuly 25, 2006, 4:00 pm
This is the 3rd series of 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 Power on the Fly well use a 4 lb. weighted ball specifically 5 inches in diameter for easy use. If you do not have one simply visit the golf fitness pro shop to order.
 
A good golf swing requires a slow stretching of the muscles as the club is brought back to the top of the backswing, followed by an explosive contraction of the muscles in the chest and hip girdle that facilitates the downswing. Simply put, this generates more power behind the ball. It takes one to two seconds to perform the golf swing. From the top of the swing through impact, the muscles must fire at close to 100 percent in less than one second. Specific movement exercises train the muscles to fire in a similar fashion and also improve reflex and agility. This series will show you the exercises you can do to improve your fire power!
 
Step 1: To determine your current fitness level, take the Fitness Analyzer on KellyBlackburn.com.
 
Step 2: Print a copy of the strength training log.
 
Step 3: Each week you will have 2 new exercises. This is a progressive workout which means that every week you will perform the new exercises along with the exercises from weeks prior.
 
Step 4: Perform the workout 2-3 times a week for maximum results!
 
Here are the benefits you can receive from this series:

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 core muscles for better balance
4) Strengthen the forearms and wrists for better club control
5) Strengthen the upper arms for added distance off the tee
6) Strengthen the hip girdle for more power off the tee
7) Strengthen the upper legs for improved balance during your swing
8) Strengthen the lower legs for more push-off power in the downswing
9) Ultimately increase your overall fitness level and reduce your handicap!
 
Lets get started!
 
Golf & Fitness Connection: Core strength for your trunk muscles is vital for your golf performance. These exercises strengthen your legs for better balance, and improve range of motion for added power behind the ball.
 
Side to Side Torso

Side to Side Torso

 
Recommended Reps:
Par Level: 10 reps
Birdie Level: 15 reps
Eagle Level: 20 reps

 
Bent Over Rotation

Bent Over Rotation


Recommended Reps:
Par Level: 10 reps
Birdie Level: 15 reps
Eagle Level: 20 reps

 
Remember you will need a 4 lb. weighted power ball 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:
  • 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 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.
  • 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.

    Rahm wins finale, Fleetwood takes Race to Dubai

    By Will GrayNovember 19, 2017, 1:42 pm

    Jon Rahm captured the final tournament on the European Tour calendar, a result that helped Tommy Fleetwood take home the season-long Race to Dubai title.

    Rahm shot a final-round 67 to finish two shots clear of Kiradech Aphibarnrat and Shane Lowry at the DP World Tour Championship. It's the second European Tour win of the year for the Spaniard, who also captured the Irish Open and won on the PGA Tour in January at the Farmers Insurance Open.

    "I could not be more proud of what I've done this week," Rahm told reporters. "Having the weekend that I've had, actually shooting 12 under on the last 36 holes, bogey-free round today, it's really special."

    But the key finish came from Justin Rose, who held the 54-hole lead in Dubai but dropped back into a tie for fourth after closing with a 70. Rose entered the week as one of only three players who could win the Race to Dubai, along with Sergio Garcia and Fleetwood, who started with a lead of around 250,000 Euros.


    DP World Tour Championship: Articles, photos and videos

    Full-field scores from the DP World Tour Championship


    With Fleetwood in the middle of the tournament pack, ultimately tying for 21st after a final-round 74, the door was open for Rose to capture the title thanks to a late charge despite playing in half the events that Fleetwood did. Rose captured both the WGC-HSBC Champions and Turkish Airlines Open, and was one round away from a two-trophy photo shoot in Dubai.

    Instead, his T-4 finish meant he came up just short, as Fleetwood won the season-long race by 58,821 Euros.

    The title caps a remarkable season for Fleetwood, who won the HSBC Abu Dhabi Championship as well as the French Open to go along with a pair of runner-up finishes and a fourth-place showing at the U.S. Open.

    "I find it amazing, the season starts in November, December and you get to here and you're watching the last shot of the season to decide who wins the Race to Dubai," Fleetwood said at the trophy ceremony. "But yeah, very special and something we didn't really aim for at the start of the year, but it's happened."