Fit For 18 Holes - Week 11

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Welcome to week 11 of our new series Fit for 18 Holes! With my golf fitness classes you can improve your golf game and increase your fitness level! For this series we are using a weighted club for the dynamic warm up, a regular iron, driver or golf cart for the on course exercises. When you incorporate these exercises while playing, you improve flexibility and decrease the risk of injury associated with your golf swing. The weighted club can be purchased in the Pro Shop. If you are just joining us, see week 1-10 to catch up!
 
Take these simple steps before the first tee:
 
Step 1: Do a dynamic warm up with the weighted club before the practice range. (See the Dynamic series in Kellys archive on The Golf Channel)
Step 2: Continue the flexibility exercises starting at the tee box of the 2nd hole while you await your turn to tee off. You will have 2 exercises for every other tee box or you can choose to do one exercise for every tee box.
Step 3: Each week you will have a new exercise. This is a progressive workout which means that every week you will have a new exercise to perform along with the exercise from weeks prior. Execute each stretch to a comfortable position and hold for 20-30 seconds.
Step 4: Perform the exercise upon approaching the next tee box to stay flexible and injury free for maximum results!
 
Lets get started!
 
Post Round
 
CLUB
Adductor Stretch

 
Stand with your club in front club face towards you and hands atop the club with your feet more than shoulder width apart. Having the club face towards you prevents the club from slipping away from you as you do this exercise. Lift the toe of one foot, bend the knee of the opposite leg and lean outward keeping the opposite heel planted. Remember to keep the torso upright. Lean away from the extended leg until you feel a good stretch in the inner thigh of the extended leg. Hold for 20-30 seconds. Slowly return to the start position and repeat to the opposite side.
 

 

 
CART
Torso Stretch

 
Sitting in the cart with your back straight and your feet on the floorboard, turn your torso to one side and reach for the bar across the back of the seat. Make this turn with as little hip movement as possible and feel the stretch throughout your torso. Hold the stretch for 20 to 30 seconds and repeat on the other side.


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

 
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  • Kelly Blackburn Article Archive
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    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.