Flexibility Conditioning - Week 3

By Katherine RobertsOctober 28, 2005, 4:00 pm
Rotation Equals Power
 
The elusive X-factor! Jim McLeans X-factor refers to the ratio of hip rotation to shoulder rotation. According to Jim, the optimum ratio is a 45 degree hip rotation to a 90 degree shoulder rotation. Although many factors contribute to achieving this turn, hip flexibility, shoulder flexibility, core strength, etc this week we will focus on increasing the range of motion in the torso.
 
Rotation equals club head speed, club head speed equals power, and power equals distance!
 
Remember to warm- up using the exercises from week one. Move slowly, breathe deeply and align your body carefully in each pose. The following exercises require concentration. Visualize the muscles of the torso as you stretch the intercostals, expanding the ribcage, twist from the torso and turn from the trunk.
 
You will need a Balance Ball for this weeks yoga poses. The ball and the new expanded Balance Ball DVD workout is available on my website at www.KRTotalFitness.com.
 
Here we go!
 
Dynamic rotation with the ball:

Yoga for Golfers

Place the legs on the ball, arms are placed perpendicular to the body. Drive the navel towards the spine as you engage the lower abdominals. Inhale as you bring the legs to the right. Exhale and return to the starting position. Switch sides and repeat ten times. Focus on the obliques and feel the stretch in the torso.
 
Side stretch on the ball:

Yoga for Golfers

Place the ball under the hips and brace the legs against the wall. Allow the left side of the body to stretch as you extend the left arm over the left ear. Hold for five deep breaths. In this pose let the force of gravity move you deeper into the pose and focus on stretching the intercostals. Switch sides.
 
Note: if you feel tension in your neck turn your face towards the floor.
 
Russian twist on the ball:

Yoga for Golfers

Place the ball under the shoulders and head. Engage the gluts and lift the hips so the lower body is parallel to the floor. Clasp the hands together and press the navel to the spine. Focus on the torso!
 
Yoga for Golfers

Inhale and twist the shoulders to the right, exhale and return the starting position.
 
Yoga for Golfers

Twist to the left and repeat five times in each direction. Initially you will move slowly but as you become more stable in the torso increase the speed of the rotation.
 
Extended side angle pose on the ball with rotation:

Yoga for Golfers

Place the right leg at a 90 degree angle and internally rotate the left leg and left foot. Place the ball under the right hamstring. Bring the right elbow to the right knee and extend the left arm towards the ceiling.
 
Yoga for Golfers

Inhale and MOVE FROM THE TORSO as you bring the left arm parallel to the floor. Exhale and revolve the entire torso and left arm towards the ceiling. Repeat ten times and switch sides.
 
Note: This pose is excellent training for initiating your turn from the torso and not the arms.
 
Related Links:
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    Katherine Roberts - Total FitnessEditor's Note: Katherine Roberts, founder of Yoga for Golfers, has 20 years of experience in fitness training, yoga studies, professional coaching and motivation. Katherine welcomes your email questions and comments, contact her at Katherine@KRTotalFitness.com or visit www.KRTotalFitness.com.
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    Vegas helicopters in to Carnoustie, without clubs

    By Golf Channel DigitalJuly 19, 2018, 9:33 am

    Jhonattan Vegas did some range work, putted a little and strolled to the first tee for his 5:31 a.m. ET start in the 147th Open Championship.

    Everything before that, however, was far from routine.



    Vegas' visa to travel to Scotland expired and the process to renew it got delayed - and it looked like his overseas' flight might suffer the same fate. Vegas, upon getting his visa updated, traveled from Houston, Texas to Toronto, Canada to Glasgow, Scotland, and then took a helicopter to Carnoustie.

    He arrived in time on Thursday morning, but his clubs did not. Mizuno put together some irons for him and TaylorMade got him his preferred metal woods. He hit the clubs for the first time on the range, less than 90 minutes before his start.

    "I'm going to go out there and play with freedom," Vegas told Golf Channel's Todd Lewis.

    Getty Images

    How to watch The Open on TV and online

    By Golf Channel DigitalJuly 19, 2018, 5:40 am

    You want to watch the 147th Open? Here’s how you can do it.

    Golf Channel and NBC Sports will be televising 182 hours of overall programming from the men's third major of the year at Carnoustie

    In addition to the traditional coverage, the two networks will showcase three live alternate feeds: marquee groups, featured holes (our new 3-hole channel) and spotlight action. You can also watch replays of full-day coverage, Thursday-Sunday, in the Golf Channel app, NBC Sports apps, and on GolfChannel.com.  

    Here’s the weekly TV schedule, with live stream links in parentheses. You can view all the action on the Golf Channel mobile, as well. Alternate coverage is noted in italics:

    (All times Eastern; GC=Golf Channel; NBC=NBC Sports; GC.com=GolfChannel.com or check the GLE app)

    Monday, July 16

    GC: 7-9AM: Morning Drive (stream.golfchannel.com)

    GC: 9-11AM: Live From The Open (www.golfchannel.com/livefromstream)

    GC: 7-9PM: Live From The Open (www.golfchannel.com/livefromstream)


    Tuesday, July 17

    GC: 6AM-2PM: Live From The Open (www.golfchannel.com/livefromstream)


    Wednesday, July 18

    GC: 6AM-2PM: Live From The Open (www.golfchannel.com/livefromstream)


    Thursday, July 19

    GC: Midnight-1:30AM: Midnight Drive (stream.golfchannel.com)

    GC: Day 1: The Open, live coverage: 1:30AM-4PM (www.golfchannel.com/theopen)

    GC.com: Day 1: The Open, Spotlight: 1:30AM-4PM (www.golfchannel.com/spotlight)

    GC.com: Day 1: The Open, Marquee Groups: 4AM-3PM (www.golfchannel.com/marqueegroup)

    GC.com: Day 1: The Open, 3-Hole Channel: 4AM-3PM (www.golfchannel.com/3holechannel)

    GC: Live From The Open: 4-5PM (www.golfchannel.com/livefromstream)


    Friday, July 20

    GC: Day 2: The Open, live coverage: 1:30AM-4PM (www.golfchannel.com/theopen)

    GC.com: Day 2: The Open, Spotlight: 1:30AM-4PM (www.golfchannel.com/spotlight)

    GC.com: Day 2: The Open, Marquee Groups: 4AM-3PM (www.golfchannel.com/marqueegroup)

    GC.com: Day 2: The Open, 3-Hole Channel: 4AM-3PM (www.golfchannel.com/3holechannel)

    GC: Live From The Open: 4-5PM (www.golfchannel.com/livefromstream)


    Saturday, July 21

    GC: Day 3: The Open, live coverage: 4:30-7AM (www.golfchannel.com/theopen)

    NBC: Rd. 3: The Open, live coverage: 7AM-3PM (www.golfchannel.com/theopen)

    GC.com: Day 3: The Open, Spotlight: 4:30AM-3PM (www.golfchannel.com/spotlight)

    GC.com: Day 3: The Open, Marquee Groups: 5AM-3PM (www.golfchannel.com/marqueegroup)

    GC.com: Day 3: The Open, 3-Hole Channel: 5AM-3PM (www.golfchannel.com/3holechannel)

    GC: Live From The Open: 3-4PM (www.golfchannel.com/livefromstream)


    Sunday, July 22

    GC: Day 4: The Open, live coverage: 4:30-7AM (www.golfchannel.com/theopen)

    NBC: Rd. 4: The Open, live coverage: 7AM-2:30PM (www.golfchannel.com/theopen)

    GC.com: Day 4: The Open, Spotlight: 4:30AM-2:30PM (www.golfchannel.com/spotlight)

    GC.com: Day 4: The Open, Marquee Groups: 5AM-2PM (www.golfchannel.com/marqueegroup)

    GC.com: Day 4: The Open, 3-Hole Channel: 5AM-2PM (www.golfchannel.com/3holechannel)

    GC: Live From The Open: 2:30-4PM (www.golfchannel.com/livefromstream)

    Getty Images

    The Open 101: A guide to the year's third major

    By Golf Channel DigitalJuly 19, 2018, 5:30 am

    Take a look at some answers to frequently asked questions about The Open:

    What's all this "The Open" stuff? I thought it was the British Open.

    What you call it has historically depended on where you were. If you were in the U.S., you called it the British Open, just as Europeans refer to the PGA Championship as the U.S. PGA. Outside the U.S. it generally has been referred to as The Open Championship. The preferred name of the organizers is The Open.

    How old is it?

    It's the oldest golf championship, dating back to 1860.

    Where is it played?

    There is a rotation – or "rota" – of courses used. Currently there are 10: Royal Birkdale, Royal St. George's, Royal Liverpool and Royal Lytham and St. Annes, all in England; Royal Portrush in Northern Ireland and St. Andrews, Carnoustie, Royal Troon, Turnberry and Muirfield, all in Scotland. Muirfield was removed from the rota in 2016 when members voted against allowing female members, but when the vote was reversed in 2017 it was allowed back in.

    Where will it be played this year?

    At Carnoustie, which is located on the south-eastern shore of Scotland.

    Who has won The Open on that course?

    Going back to the first time Carnoustie hosted, in 1931, winners there have been Tommy Armour, Henry Cotton (1937), Ben Hogan (1953), Gary Player (1968), Tom Watson (1975), Paul Lawrie (1999), Padraig Harrington (2007).

    Wasn't that the year Hogan nearly won the Slam?

    Yep. He had won the Masters and U.S. Open that season, then traveled to Carnoustie and won that as well. It was the only time he ever played The Open. He was unable to play the PGA Championship that season because the dates conflicted with those of The Open.

    Jean Van de Velde's name should be on that list, right?

    This is true. He had a three-shot lead on the final hole in 1999 and made triple bogey. He lost in a playoff to Lawrie, which also included Justin Leonard.

    Who has won this event the most?

    Harry Vardon, who was from the Channel Island of Jersey, won a record six times between 1896 and 1914. Australian Peter Thomson, American Watson, Scot James Braid and Englishman J.H. Taylor each won five times.

    What about the Morrises?

    Tom Sr. won four times between 1861 and 1867. His son, Tom Jr., also won four times, between 1868 and 1872.

    Have players from any particular country dominated?

    In the early days, Scots won the first 29 Opens – not a shocker since they were all played at one of three Scottish courses, Prestwick, St. Andrews and Musselburgh. In the current era, going back to 1999 (we'll explain why that year in a minute), the scoreboard is United States, nine wins; South Africa, three wins; Ireland, two wins; Northern Ireland, two wins; and Sweden, one win. The only Scot to win in that period was Lawrie, who took advantage of one of the biggest collapses in golf history.

    Who is this year's defending champion?

    That would be American Jordan Spieth, who survived an adventerous final round to defeat Matt Kuchar by three strokes and earn the third leg of the career Grand Slam.

    What is the trophy called?

    The claret jug. It's official name is the Golf Champion Trophy, but you rarely hear that used. The claret jug replaced the original Challenge Belt in 1872. The winner of the claret jug gets to keep it for a year, then must return it (each winner gets a replica to keep).

    Which Opens have been the most memorable?

    Well, there was Palmer in 1961and '62; Van de Velde's collapse in 1999; Hogan's win in 1953; Tiger Woods' eight-shot domination of the 2000 Open at St. Andrews; Watson almost winning at age 59 in 2009; Doug Sanders missing what would have been a winning 3-foot putt at St. Andrews in 1970; Tony Jacklin becoming the first Briton to win the championship in 18 years; and, of course, the Duel in the Sun at Turnberry in 1977, in which Watson and Jack Nicklaus dueled head-to-head over the final 36 holes, Watson winning by shooting 65-65 to Nicklaus' 65-66.

    When I watch this tournament on TV, I hear lots of unfamiliar terms, like "gorse" and "whin" and "burn." What do these terms mean?

    Gorse is a prickly shrub, which sometimes is referred to as whin. Heather is also a shrub. What the scots call a burn, would also be considered a creek or stream.