Training Tips for Your Game - Ham It Up

By Kelly BlackburnDecember 14, 2004, 5:00 pm
This week we will concentrate on the muscles of the hamstring. As I continue to prepare the pros for the next season, Ill show you the exact exercises that I do with the pros and 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. Remember, self motivation results in improved accuracy, distance, stamina, focus and fitness level. The Strength Tubing & Stretch Trainer used in this weeks tip can be found in the Pro Shop.
The importance of the lower body in golf is absolutely unquestionable. It is the firm foundation on which the swing is developed, and the initiator of power and speed in the downswing. A coiling effect is created by turning the shoulders around a sturdy base. These fundamentals are the root of golf. You cant overemphasize the importance of the lower body in every aspect of the swing.
Here are two simple exercises for both strength and flexibility:

Tube Squat

Start: Place the feet shoulder width apart on top of the tubing. Raise your hands to shoulder height to create resistance.
Action: Bend the knees and slowly descend as though you were sitting in a chair.
Finish: Hold for a few seconds and slowly return to the start position. Repeat 15-20 times.

Hamstring Stretch with Stretch TrainerHamstring Stretch with Stretch Trainer

Start: Sit with one leg extended and the opposite bent with the foot on the floor. Wrap the Stretch Trainer around the arch of the foot of the extended leg.
Action: Pull a slight tension on the Stretch Trainer and slowly roll onto your back extending the leg in the air.
Finish: Gently pull the toe towards your head to a comfortable position. Hold for 30 seconds and repeat to the opposite side.
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 Visit to learn more about health and fitness for golf.
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    What's in the bag: API winner McIlroy

    By Golf Channel DigitalMarch 19, 2018, 12:59 pm

    Rory McIlroy closed in 64 to win the Arnold Palmer Invitational. Here's a look inside the winners' bag.

    Driver: TaylorMade M3 (8.5 degrees), with Mitsubishi Tensei CK Pro Orange 70X shaft

    Fairway woods: TaylorMade M3 (15 degrees) with Mitsubishi Tensei CK Pro White 80TX, (19 degrees) with Fujikura Rombax P95X shaft

    Irons: TaylorMade P-750 (4), P-730 RORS prototype (5-9), with Project X 7.0 shafts

    Wedges: TaylorMade Milled Grind (48, 52, 56 degrees), Hi-Toe(60 degrees), with Project X Rifle 6.5 shafts

    Putter: TaylorMade TP Black Copper Soto prototype

    Ball: TaylorMade TP5x

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    API purse payout: What Rory, Tiger, field made

    By Golf Channel DigitalMarch 19, 2018, 12:08 pm

    Rory McIlroy won the Arnold Palmer Invitational and collected one of the biggest non-major paychecks of the year. Here's a look at how the purse was paid out at Bay Hill.

    1 Rory McIlroy -18 $1,602,000
    2 Bryson DeChambeau -15 $961,200
    3 Justin Rose -14 $605,200
    4 Henrik Stenson -13 $427,200
    T5 Tiger Woods -10 $356,000
    T5 Ryan Moore -10 $320,400
    T7 Marc Leishman -8 $249,992
    T7 Kevin Chappell -8 $249,992
    T7 Luke List -8 $249,992
    T7 Sean O'Hair -8 $249,992
    T7 Patrick Rodgers -8 $249,992
    T7 Patrick Reed -8 $249,992
    13 Chris Kirk -7 $186,900
    T14 Kyle Stanley -6 $137,950
    T14 Charles Howell III -6 $137,950
    T14 Sam Horsfield -6 $137,950
    T14 Bud Cauley -6 $137,950
    T14 Grayson Murray -6 $137,950
    T14 Byeong Hun An -6 $137,950
    T14 Rickie Fowler -6 $137,950
    T14 Charley Hoffman -6 $137,950
    T22 Brian Gay -5 $89,000
    T22 Harris English -5 $89,000
    T22 Jason Day -5 $89,000
    T22 Graeme McDowell -5 $89,000
    T26 Tom Hoge -4 $59,319
    T26 Martin Laird -4 $59,319
    T26 Emiliano Grillo -4 $59,319
    T26 Tommy Fleetwood -4 $59,319
    T26 Francesco Molinari -4 $59,319
    T26 Keegan Bradley -4 $59,319
    T26 Zach Johnson -4 $59,319
    T26 William McGirt -4 $59,319
    T26 John Huh -4 $59,319
    T26 Talor Gooch -4 $59,319
    T36 Alex Noren -3 $41,919
    T36 Kevin Na -3 $41,919
    T36 Brandon Harkins -3 $41,919
    T36 Brian Stuard -3 $41,919
    T36 Austin Cook -3 $41,919
    T41 Ian Poulter -2 $30,305
    T41 C.T. Pan -2 $30,305
    T41 Adam Scott -2 $30,305
    T41 Aaron Wise -2 $30,305
    T41 Kevin Streelman -2 $30,305
    T41 J.B. Holmes -2 $30,305
    T41 Jamie Lovemark -2 $30,305
    T41 Ollie Schniederjans -2 $30,305
    T49 Lucas Glover -1 $21,965
    T49 Ernie Els -1 $21,965
    T49 Hideki Matsuyama -1 $21,965
    T49 Chesson Hadley -1 $21,965
    T49 Sam Burns -1 $21,965
    T54 Li HaoTong E $20,470
    T54 Mackenzie Hughes E $20,470
    T54 Brian Harman E $20,470
    T54 Billy Horschel E $20,114
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    After Further Review: Woods wisely keeping things in perspective

    By Golf Channel DigitalMarch 19, 2018, 3:17 am

    Each week, takes a look back at the week in golf. Here's what's weighing on our writers' minds.

    On Tiger Woods' career comeback ...

    Tiger Woods seems to be the only one keeping his comeback in the proper perspective. Asked after his tie for fifth at Bay Hill whether he could ever have envisioned his game being in this shape heading into Augusta, he replied: “If you would have given me this opportunity in December and January, I would have taken it in a heartbeat.” He’s healthy. He’s been in contention. He’s had two realistic chances to win. There’s no box unchecked as he heads to the Masters, and no one, especially not Woods, could have seen that coming a few months ago. – Ryan Lavner

    On Tiger carrying momentum into API, Masters ...

    Expect Jordan Spieth to leave Austin with the WGC-Dell Technologies Match Play trophy next week.

    After all, Spieth is seemingly the only top-ranked player who has yet to lift some hardware in the early part of 2018. Dustin Johnson, Jon Rahm and Justin Thomas have all gotten it done, as have Jason Day, Phil Mickelson and most recently Rory McIlroy.

    Throw in the sudden resurgence of Tiger Woods, and with two more weeks until the Masters there seem to be more azalea-laden storylines than ever before.

    A Spieth victory in Austin would certainly add fuel to that fire, but even if he comes up short the 2015 champ will certainly be a focus of attention in a few short weeks when the golf world descends upon Magnolia Lane with no shortage of players able to point to a recent victory as proof that they’re in prime position to don a green jacket. – Will Gray

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    Davies not giving up on win, HOF after close call

    By Randall MellMarch 19, 2018, 3:06 am

    PHOENIX – Laura Davies knows the odds are long now, but she won’t let go of that dream of making the LPGA Hall of Fame.

    At 54, she was emboldened by her weekend run at the Bank of Hope Founders Cup. She tied for second, five shots behind Inbee Park.

    “The more I get up there, I might have a chance of winning again,” Davies said. “I'm not saying I will ever win, but today was close. Maybe one day I can go closer.”

    Davies is a World Golf Hall of Famer, but she has been sitting just outside the qualification standard needed to get into the LPGA Hall of Fame for a long time. She needs 27 points, but she has been stuck on 25 since her last victory in 2001. A regular tour title is worth one point, a major championship is worth two points.

    Full-field scores from the Bank of Hope Founders Cup

    Over her career, she has won 20 LPGA titles, four of them major championships. She was the tour’s Rolex Player of the Year in 1996. She probably would have locked up Hall of Fame status if she hadn’t been so loyal to the Ladies European Tour, where she won 45 titles.

    Though Davies didn’t win Sunday in Phoenix, there was more than consolation in her run into contention.

    “Now people might stop asking me when I'm going to retire,” she said.