Dynamic on the Course - Week 2

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Welcome to week 2 our new series Dynamic on the Course! Ive taken one of your most frequently asked questions What is a proper warm up routine, and developed this series covering all aspects of your physical needs to improve your golf game while using training aids that you can easily take with you anywhere!
 
For this series well use a 5-iron for our pre-round routine and a stretching aid for our post-round routine. If you do not have a stretching aid simply visit the golf fitness pro shop to order.
 
Each week you will have 2 new exercises. This is a progressive routine which means that every week you will perform the new exercises along with the exercises from weeks prior. Perform the routine daily for maximum results! If you are just joining us see week 1 to add to this week's routine!

Dynamic or active stretching is important in preparing a golfer to perform at their best. Stretching before golf should be part of your warm-up routine, however warming up your core body temperature is essential to avoid injury. This is easily done by walking from your car to the practice range at a fast pace, thus preparing your body for dynamic movement specific to golf.
 
Static or passive stretching is just as important after the round. Most golfers head for the clubhouse after the round and this gives you time for stretching because you have just put your body through a lot of stress. Spending only 5 minutes after the round doing static stretches will prevent a lot of stiffness and soreness associated with the impact of the game.
 
Lets get started!
 
PRE-ROUND
Dynamic Torso Rotation Stretch

Kelly Blackburn Kelly Blackburn

Stand with your club wrapped around your low back region and elbows hooked behind the club. Stand at address position and slowly rotate to the top of your backswing.
 
Kelly Blackburn Kelly Blackburn

Kelly Blackburn

Without hesitation return to address and proceed to the top of your follow through. Remember to keep this exercise in an active status (no pause) for 10 ' 15 repetitions for each side.
 
POST ROUND
Passive Torso Rotation Stretch

Laura Baugh Laura Baugh

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. 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.
 
Laura Baugh

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). Hold for 30 seconds, release the tension and repeat but the second time increase the stretch. Repeat to the opposite side.
 
Remember you will need a stretching aid available in the pro shop to continue this series!
 
Kelly
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 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.