30 Days to Better Golf - Week 1

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Welcome to our new series, 30 Days to Better Golf. This series will feature a variety of products that are easy to store, compact to travel with and lightweight. The concept is to offer you a different workout every 30 days to prevent boredom and increase your enthusiasm to get fit for your game! Our first 30 days features the Golf Fitness Stretch Trainer. The handgrips are designed so you can increase the tension felt in the stretch by changing handgrip position. This also allows you to visually monitor your improvement. The foot strap is designed to grip the shoe so you can change or isolate the stretch by rotating the foot inward and outward. The loops are for positions which require full extension, making it easy on the wrist. The Stretch Trainer is required for this series and can be found in the Pro Shop.
 
Heres a list of our goals for every 30 day workout:

    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)Improve flexibility to lower the risk of injuries and improve range of motion
    10)Increase flexibility of the shoulder girdle for more stability at the top of your back swing
    11)Increase flexibility of the upper legs for improved balance during your swing
    12)Increase flexibility of your hip girdle for more power and club head speed
    13)Increase flexibility of the lower legs for more push-off power in the downswing
    14)Increase the flexibility of the trunk which is critical in making an effective turn
    15)Increase the flexibility of the forearms and wrists for better club control
    16)Ultimately increase your overall fitness level and reduce your handicap!

 
Take these simple steps before beginning:
 
Step 1: To determine your current fitness level, take the Fitness Analyzer at KellyBlackburn.com
Step 2: Print a copy of the training log.
Step 3: Each week you will receive new exercises. This is a progressive workout which means that every week you will perform the new exercise along with the exercise from weeks prior.
Step 4: Perform the workout 3 times a week for maximum results!
 
Flexibility is vital to the game of golf and general fitness. Stretching while the muscles are warm and supple will increase long-term range of motion. These exercises will speed recovery and reduce the likelihood of residual stiffness. All of the exercises will be performed two times using a static technique (no bouncing) before advancing to the next exercise. The stretch will be accelerated slightly farther the second time, which will produce maximum gains in flexibility. Move into each stretch to a comfortable position. Never stretch to the point of pain and hold each stretch, including acceleration, 30 seconds each.
 
Grab your Stretch Trainer and lets get started!
 
CALF
 
Start: Sit with your legs extended, feet upright and wrap the center of the stretch trainer across the right ball the foot. Sit upright holding on to each side of the stretch trainer.
 
Action: Slowly pull the stretch trainer toward the torso keeping equal tension to create the stretch.
 
Finish: Return to the start position and repeat, but the second time increase the stretch.
 
Tips: Keep the abdomen flexed. Insure upper back posture.
Keeping the lower leg flexible will add more push-off power in the downswing.
 

 
HAMSTRING
 
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.
 
Tip: Do not bounce and to increase the stretch, extend the bend knee leg flat to the floor.
Flexible hamstrings help to alleviate low back pain associated with golf.
 

 
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.
Flexible low back will promote a fuller turn.
 

 

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

 
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  • Kelly Blackburn Article Archive
  • Health & Fitness Main Page
     
    Kelly Blackburn Health & FitnessEditor's Note: Kelly Blackburn has traveled the PGA Tour and Champions Tour circuits as a fitness consultant and trainer for 13 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.