Training Tips for Your Game - Back to Basics

By Kelly BlackburnNovember 9, 2004, 5:00 pm
On a beautiful fall weekend I observed the top players compete for the coveted title of TOUR Champion at East Lake Golf Club in Atlanta. Many of you probably assume that the players will return to their home town, store their clubs, eat their way through the holidays and then reappear the first week of January at Kapalua to return to work. On the contrary, the off season is one of my busiest times to ready the pros for the next year of competition.
 
For the next 8 weeks, I will give you exercise tips to do for all aspects of your game. We will be using many pieces of equipment to encompass flexibility, strength, power, balance, endurance and swing training drills. Ill show you the exact exercises that I do with the pros. As for your own results, it will be up to you to stay self motivated, but think of the training this way and youll improve accuracy, distance, stamina, focus and your fitness level while preparing for the new season to play the game we all love!
 
Sometimes low back pain is a result of overexertion or maybe you havent properly readied yourself for the many swings you will repeat during your round.
 
Tip: Regular stretching exercises and strengthening abdominal exercises will help protect the back from injury. This week I have two simple exercises to accomplish both!
 
Kelly Blackburn with a stretch trainer

 
For stretching we will use the Stretch Trainer located in the pro shop. Please note that you receive a 40% discount as a Golf Channel subscriber.
 
LOW BACK

Low Back

 
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. Do this stretch daily!
 
Flexible low back will promote a fuller turn.
 
ABDOMINALS

AbdominalsAbdominals

 
Start: Lie on the balance board with your knees bent and heels on the floor. Cross your arms over your chest.
 
Action: Flex your abdominal muscles, rock forward and tighten your abs.
 
Finish: Hold for a few seconds and slowly return to the start position. Repeat up to 25 times.
 
Remember to lift and lower the weight slowly. The negative resistance (lowering of the torso) is where we build strength. To prevent a pendulum action, count 4 seconds on the action, hold the lift 1-2 seconds and then count 4 seconds while returning to the start position.
 
Strong abdominals help to alleviate low back pain associated with your swing and provide strength at address.
 
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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.
     
    Kelly
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  • Cabreras take 1-shot lead in Father/Son

    By Associated PressDecember 16, 2017, 11:23 pm

    ORLANDO, Fla. - Two-time major champion Angel Cabrera and Angel Cabrera Jr. birdied their last three holes for a 13-under 59 to take a one-shot lead Saturday in the PNC Father-Son Challenge.

    Cabrera, a Masters and U.S. Open champion, is making his debut in this popular 36-hole scramble. His son said he practiced hard for 10 days. What helped put him at ease was watching his father make so many putts.

    ''We combined very well,'' Cabrera said. ''When I hit a bad shot, he hit a good one. That's the key.''

    They had a one-shot lead over Mark O'Meara and Shaun O'Meara, who are playing for the first time. That included a birdie on the last hole, which O'Meara attributed to the strength of his son.

    ''My little man hit it 58 yards by me on the 18th,'' said O'Meara, the Masters and British Open champion in 1998. ''It's a little easier coming in with a 6-iron.''

    Defending champions David Duval and Nick Karavites rallied over the back nine at the Ritz-Carlton Golf Club for a 61. They are trying to become the first father-son team to repeat as winners since Bernhard and Stefan Langer in 2006. Larry Nelson won two years in a row in 2007 and 2008, but with different sons.

    ''I'd imagine we have to break 60 tomorrow to have a chance to win, but hey, stranger things have happened,'' Duval said. ''I've even done it myself.''

    Duval shot 59 at the Bob Hope Classic to win in 1999 on his way to reaching No. 1 in the world that year.

    Duval and his stepson were tied with Bernhard Langer and 17-year-old Jason Langer, who made two eagles on the last five holes. This Langer tandem won in 2014.

    Jack Nicklaus, playing with grandson G.T., opened with a 68.

    Getty Images

    Woods' 2018 schedule coming into focus ... or is it?

    By Golf Channel DigitalDecember 16, 2017, 5:46 pm

    Two weeks after his successful return to competition at the Hero World Challenge, Tiger Woods’ 2018 schedule may be coming into focus.

    Golfweek reported on Saturday that Woods hopes to play the Genesis Open in February according to an unidentified source with “direct knowledge of the situation.”

    Woods’ agent Mark Steinberg declined to confirm the 14-time major champion would play the event and told GolfChannel.com that Woods – who underwent fusion surgery to his lower back in April – is still formulating his ’18 schedule.

    Woods’ foundation is the host organization for the Genesis Open and the event supports the Tiger Woods Learning Center in Anaheim, Calif.

    The Genesis Open would be Woods’ first start on the PGA Tour since he missed the cut last January at the Farmers Insurance Open.

    Rose weathering delayed Indonesian Masters

    By Associated PressDecember 16, 2017, 3:52 pm

    JAKARTA, Indonesia - Justin Rose held a three-stroke lead after eight holes of the third round Saturday when play was suspended for the day due to bad weather at the Indonesian Masters.

    Rose was 3-under on the day and led his playing partners Kiradech Aphibarnrat and Scott Vincent. The Englishman led both players by a stroke after the second round was completed Saturday morning due to weather delays on Friday.

    Brandt Snedeker withdrew with apparent heat exhaustion on Friday on the 11th hole of the second round. Ranked 51st in the world, he flew to Jakarta looking to move inside the top 50 by the end of the year and ensure a spot in next year's Masters.

    Getty Images

    Lexi (wrist) WDs from Diamond Resorts Invitational

    By Golf Channel DigitalDecember 15, 2017, 11:27 pm

    Lexi Thompson on Friday withdrew from the Diamond Resorts Invitational, citing inflammation in her wrist. Thompson, who teamed with Tony Finau to finish tied for fourth place in last week's QBE Shootout, said she is under strict doctor's order not to hit golf balls until mid-January.

    The Diamond Resorts Invitational is scheduled Jan. 12-14 at Tranquilo Golf Club in Orlando, Fla. The field for te 54-hole event includes LPGA and PGA Tour Champions players, as well as celebrities from the worlds or sports and entertainment.