Fit from 8 to 80 - Week 3

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This is week 3 of Fit from 8 to 80. This week the exercises will be demonstrated by junior golfer Davis Riley who is 8 years old and currently holds the title of Mississippi State Junior Champion.
 
Kelly Blackburn with weighted ball Davis Riley

 
Although a junior is demonstrating for us this week, regardless of your age these exercises will benefit you and your game! The weighted ball we are using this week can be ordered in the Pro Shop. 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!
 
To prepare for next week you will need a 65 cm stability ball and a pair of hand weights.
 
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.
 
Lets Get Started!
 
Strengthen your upper arms for added distance off the tee. Strong arms make better golf swings. Its just that simple. Research has shown that golfers who regularly employ arm-related strength training in their routines have a lighter grip pressure, and make fewer hand and arm-related mistakes during the swing than golfers who do not strengthen their arms on a regular basis.
 
Fit from 8 to 80!

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

 
Action: Bend the elbows and slowly curl the ball upward. Hold for a count of 4 and slowly return to the start position and repeat.
 
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.
 
Fit from 8 to 80!

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

 
Action: Bend the elbows and slowly drop the ball downward behind your head. Hold for a count of 4 and slowly return to the start position and repeat. Do this slow and controlled and remember to keep your elbows close to your ears.

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.