Maximum Performance Week 4

By Katherine RobertsMay 12, 2006, 4:00 pm
Power from the Legs
Welcome to week four of our program designed to maximize your performance! To date, our yoga-based sequences have addressed breathing as well as lower and upper body flexibility. This week we move to the strength training portion of our series, specifically the lower body ' quads, glutes and legs.
The leg sequencing provides some flexibility but primarily focuses on strength in the legs. In the golf swing as much as 75% of the body weight is distributed to the right side (for right handed golfers) and as much as half the power generated is initiated from the lower body. To prevent the body from sliding, strong legs and hips support the bodys ability to properly load and generate power. The golf specific benefits of this sequence are as follows:
  • Increases push off power
  • Improves power and distance
  • Supports a sense of foundation
  • Keeps the right side of the body from sliding.
  • Assists with better balance
  • Supports more hip rotation
    Crescent Warrior pose with lunges:
    PAR Level

    Yoga for Golfers

    Step the left foot forward keeping the right leg straight. Keep the left knee at a ninety-degree angle. Draw the navel in towards the spine and telescope the rib cage off the waist. Press the right hip forward increasing the stretch in the hip. Inhale, begin to bend the left knee, moving the right knee towards the floor and lowering the body closer to the floor. Exhale as you return to the starting position. Hands can remain on the waist or for more intensity raise the hands above the head. Keep the shoulders down, palms facing each other. Continue for five to ten repetitions or until muscle failure. Switch sides and repeat.
    Warrior II pose:
    PAR Level

    Step the left foot forward approximately four feet or one leg length long. Place the right foot on the floor, angled inward at a ninety to forty-five degree angle. Note: Imagine a line down the middle of the mat. The right foot is to the right of the midline, the left foot to the left of the midline. In Warrior B, the hips face slightly to the left. Raise the arms to shoulder height, rolling the shoulder blades together and down the back. Palms face down, eyes focus over the right hand. Hold for five to ten breaths and switch sides. Bogey: Do not shrug the shoulders and continue to draw the navel towards the spine, telescoping the ribcage off the waist.
    Revolving Side Angle pose:
    Birdie / Eagle Level

    Yoga for Golfers Yoga for Golfers

    Stepping the right foot forward into a crescent lunge position, place the left knee on the floor. Bring the left elbow to the outside of the right knee. Place the left hand into a fist position with the right palm resting on top. Press the left arm into the right knee, lifting out of the left shoulder. Focus twisting from the core to the shoulders, eyes focused towards the floor. For more lower body intensity, curl the left toes under, bringing the left knee off the floor while holding the left leg straight. Hold for five breaths, and then switch sides.
    Warrior II pose to Extended Side Angle pose:
    Birdie Level

    Yoga for Golfers Yoga for Golfers

    This pose effectively targets range of motion, a strong foundation, opening in the hips and increased extension. While maintaining the Warrior B pose, begin to bring the left hand or left elbow (depending on your flexibility) down to the left knee. The right arm stretches straight up and if possible over the right ear. Extend the arm as much as possible and revolve the ribcage towards the ceiling. Hold for five breaths and switch sides. Note: When I do this pose, I imagine I want to hit the ball twenty yards further so I stretch with twenty percent more intensity!
    Chair pose:
    Par / Birdie Level

    Yoga for Golfers Yoga for Golfers

    Bring the feet hip width apart. Inhale, begin to bend the knees, hinging at the hips as if preparing to sit in a chair. Draw the navel in, tailbone tucks under and the weight is shifted towards the heels. Exhale, bringing the hands to the waist or lift the arms with palms facing each other. Hold for five breaths and then pulse up and down for ten repetitions. Focus on maintaining your posture and engaging the gluts.

    Special Note: Tune in to The Golf Channel to see Katherine Roberts on these special shows:
    Monday after the Masters - Premieres May 13 at 9 PM ET
    How Low Can You Go? - Premieres May 17 at 9 PM ET
    Also, coming soon to The Golf Channel Video Vault...How Low Can You Go? streaming video exercise tips to help you break the 80, 90 or 100 scoring barrier!
    Related Links:
  • Katherine Roberts Article Archive
  • Health & Fitness Main Page
    Editor's Note: Katherine Roberts, founder of Yoga for Golfers, has over 20 years of experience in fitness training, yoga studies, professional coaching and motivation. Katherine welcomes your email questions and comments, contact her at or visit
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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 was able to cobble together 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  

    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; or check the GLE app)

    Monday, July 16

    GC: 7-9AM: Morning Drive (

    GC: 9-11AM: Live From The Open (

    GC: 7-9PM: Live From The Open (

    Tuesday, July 17

    GC: 6AM-2PM: Live From The Open (

    Wednesday, July 18

    GC: 6AM-2PM: Live From The Open (

    Thursday, July 19

    GC: Midnight-1:30AM: Midnight Drive (

    GC: Day 1: The Open, live coverage: 1:30AM-4PM ( Day 1: The Open, Spotlight: 1:30AM-4PM ( Day 1: The Open, Marquee Groups: 4AM-3PM ( Day 1: The Open, 3-Hole Channel: 4AM-3PM (

    GC: Live From The Open: 4-5PM (

    Friday, July 20

    GC: Day 2: The Open, live coverage: 1:30AM-4PM ( Day 2: The Open, Spotlight: 1:30AM-4PM ( Day 2: The Open, Marquee Groups: 4AM-3PM ( Day 2: The Open, 3-Hole Channel: 4AM-3PM (

    GC: Live From The Open: 4-5PM (

    Saturday, July 21

    GC: Day 3: The Open, live coverage: 4:30-7AM (

    NBC: Rd. 3: The Open, live coverage: 7AM-3PM ( Day 3: The Open, Spotlight: 4:30AM-3PM ( Day 3: The Open, Marquee Groups: 5AM-3PM ( Day 3: The Open, 3-Hole Channel: 5AM-3PM (

    GC: Live From The Open: 3-4PM (

    Sunday, July 22

    GC: Day 4: The Open, live coverage: 4:30-7AM (

    NBC: Rd. 4: The Open, live coverage: 7AM-2:30PM ( Day 4: The Open, Spotlight: 4:30AM-2:30PM ( Day 4: The Open, Marquee Groups: 5AM-2PM ( Day 4: The Open, 3-Hole Channel: 5AM-2PM (

    GC: Live From The Open: 2:30-4PM (

    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.