Training Tips for Your Game - Back to Basics


On a beautiful fall weekend I observed the top players compete for the coveted title of TOUR Champion at East Lake Golf Club in Atlanta. Many of you probably assume that the players will return to their home town, store their clubs, eat their way through the holidays and then reappear the first week of January at Kapalua to return to work. On the contrary, the off season is one of my busiest times to ready the pros for the next year of competition.
For the next 8 weeks, I will give you exercise tips to do for all aspects of your game. We will be using many pieces of equipment to encompass flexibility, strength, power, balance, endurance and swing training drills. Ill show you the exact exercises that I do with the pros. As for your own results, it will be up to you to stay self motivated, but think of the training this way and youll improve accuracy, distance, stamina, focus and your fitness level while preparing for the new season to play the game we all love!
Sometimes low back pain is a result of overexertion or maybe you havent properly readied yourself for the many swings you will repeat during your round.
Tip: Regular stretching exercises and strengthening abdominal exercises will help protect the back from injury. This week I have two simple exercises to accomplish both!
Kelly Blackburn with a stretch trainer

For stretching we will use the Stretch Trainer located in the pro shop. Please note that you receive a 40% discount as a Golf Channel subscriber.

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. Do this stretch daily!
Flexible low back will promote a fuller turn.


Start: Lie on the balance board with your knees bent and heels on the floor. Cross your arms over your chest.
Action: Flex your abdominal muscles, rock forward and tighten your abs.
Finish: Hold for a few seconds and slowly return to the start position. Repeat up to 25 times.
Remember to lift and lower the weight slowly. The negative resistance (lowering of the torso) is where we build strength. To prevent a pendulum action, count 4 seconds on the action, hold the lift 1-2 seconds and then count 4 seconds while returning to the start position.
Strong abdominals help to alleviate low back pain associated with your swing and provide strength at address.
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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 Visit to learn more about health and fitness for golf.
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