Fit from 8 to 80 - Week 1

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Touring professionals know that winning on the tour today takes much more than skill on the course. The field is far too competitive to leave any of the key contributing elements to chance. Preparing their bodies for play is a critical component to a golfers success. This rings true to the growing number of junior golfers as well. Its important to structure your golf fitness program to enhance your overall performance on and off the course. Try to avoid the traditional gym machines which focus on isolating specific muscle groups and require no stabilization work by additional muscle groups. Implement some old and new fitness tools which allow you to move your body in a more functional setting. These include cable machines, stability balls, weighted balls, balance boards, traditional dumbbells and the benefit of using your own bodyweight.
 
Fit from 8 to 80!This is week one of our new series Fit from 8 to 80. In this series the exercises will be demonstrated by Davis Riley who is 8 years old and currently holds the title of Mississippi State Junior Champion and who will be competing this week in the U.S. Kids World Championship. Regardless of your age these exercises will benefit you and your game!

For the first three weeks we will be training with a weighted ball. You can order the ball and handbook in the Pro Shop at a discounted price. Please note the recommended weight: Juniors - 2lbs, Women & Seniors ' 4lbs, Men ' 6lbs. Dont forget to print a Progress Chart to note each exercise and the number of repetitions. As always these training classes progress weekly with two new exercises each week, so at the end of an eight week class you should have 16 exercises on your progress chart completing each of them 2-3 times a week! Now lets get started!
 
Tip: Strengthen your core for more stability in your swing, greater shoulder turn and added distance off the tee!
 
Exercise # 1

Fit from 8 to 80!

Start: Stand with both feet together and grip the ball at the sides pressing inward on the ball. This helps with strengthening your hands.
 
Fit from 8 to 80! Fit from 8 to 80!

Action: Raise the ball to torso height and lunge forward placing the front foot flat and the heel of the rear foot elevates. Slowly bend both knees and lower your body downward to a comfortable lunge position. Rotate your torso and the ball to the same side as your front foot (right foot ' right side). Rotate back to the front and return to the start position and repeat. Do the same action for the opposite side.
 
Recommended Reps:
Par Level: 10 reps
Birdie Level: 15 reps
Eagle Level: 20 reps
 
If you have questions about your current golf fitness level, take the Fitness Analyzer on KellyBlackburn.com.
 
Exercise # 2

Fit from 8 to 80!

Start: Stand with your feet at address and grip the ball.
 
Fit from 8 to 80! Fit from 8 to 80!

Action: Simultaneously turn to one side, bend the knees and lower the ball as close to your ankles as possible. In one smooth motion slowly stand, rotate the torso in the opposite direction and lift the ball above shoulder height. Repeat this motion without returning to the start position so that it becomes one fluid movement until you have reached the desired reps.
 
Recommended Reps:
Par Level: 10 reps
Birdie Level: 15 reps
Eagle Level: 20 reps
 

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 BlackburnOnTour@aol.com. Visit KellyBlackburn.com to learn more about health and fitness for golf.