The New Year Challenge Assessing your baseline

By Katherine RobertsJanuary 3, 2008, 5:00 pm

The New Year Challenge ' Assessing your baseline
 
Happy New Year to you! My wish for you is a year filled with health, happiness and many rounds of great golf!
 
This week begins our New Years Challenge, a series of golf fitness exercises designed for optimum performance, body and mind. Over the next two weeks I will present to you a series of physical assessments. This week we focus on the lower body testing, next week the upper body. The intent of these assessments is to uncover mobility, stability and balance issues, determine your fitness level to date and to give you the opportunity to chart your progress. When I work one on one with my students I physically measure the angles of mobility. Because you are working alone use general measurements to develop your baseline. Remember the tests are for your information only, there is no passing or failing grade.
 
Before you begin please read the following tips to help you get started. My suggestion is to post the tips in your home where you can read them every morning.
 
Getting started in your new golf fitness program:
 
1.Get a checkup. Meet with your healthcare provider to see whether you'll need to consider any special modifications before starting an exercise program
2.Start slowly, Rome wasnt built in a day. The good news is that the body responds very quickly to the slightest amount of flexibility conditioning.
3.Set specific short and long-term goals. Begin by meeting with your PGA professional to determine your golf goals. Perhaps you need more distance, better posture or more core strength. Determine your short term goals such as greater flexibility, more strength or better balance. A long term goal maybe to alleviate a specific swing flaw ' all your goals can be obtained through our DVD programs.
4.Adherence over duration ' Fifteen minutes, four days a week will reap greater rewards than two hours on a Sunday. Be realistic about your time. Set your self up for success!

5.Varying your workouts keeps you engaged. Target specific parts of the body during each work-out ' lower body, core, cardio one day, upper body and core the next. Always warm-up before your workout and before golf.
6.Make a date, get a buddy, create a support system. Surround yourself with people who support you in your fitness program and get a workout buddy. If you have an appointment to workout with a friend, you are more likely to show up and support each other in your program.
7.Reward yourself - Once you've reached your goal, treat yourself to something that reminds you what a good job you've done and encourages you to continue. Make it something that supports you, body, mind and spirit. (A new driver or pair of golf shoes always works for me!)
8.Reach out for support ' Feel free to send me your questions. I am here to support you. Katherine@yogaforgolfers.com
9.Have fun!
 
Lower body assessments:
 
Hamstring flexibility: Measures hamstring flexibility
Stand with your feet hip width apart, legs straight and slowly fold forward. Do not bounce. Cross the arms and measure the length of the elbows to the floor.
Note: shift your weight over the balls of your feet.
 


 
Hip flexion: Measures mobility in the hips, gluts and hamstrings.
Stand with the feet hip width apart and squat down as low as possible, ultimately bringing the hips parallel to the floor. Attempt an upright posture. Measure the
angle of your hips to your upper body and your ability to lower the hips towards the floor.
 

 

Lower body strength / quad strength:
Standing wall squat: Bring your spine to the wall and walk the feet away from the wall until your knees are at a ninety degree angle and the quads are close to parallel to the floor. Press your navel against the wall and hold for as long as possible. Measure the length of time you are able to hold the wall squat.
 


 
Balance:
Balance on one leg and have someone time your ability to balance. Switch sides and repeat. Now close your eyes and repeat the same test.
 

 
Related Links:
  • Katherine Roberts Article Archive
  • Katherine Roberts Video 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 Katherine@YogaForGolfers.com or visit www.YogaForGolfers.com.
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    Lincicome grouped with two rookies in Barbasol

    By Golf Channel DigitalJuly 17, 2018, 9:54 pm

    Brittany Lincicome will tee it up with a pair of rookies when she makes her first start in a PGA Tour event Thursday at the Barbasol Championship at Keene Trace Golf Club in Nicholasville, Ky.

    Lincicome, an eight-time LPGA winner, is scheduled to go off the 10th tee at 9:59 a.m. ET in the first round with Sam Ryder, 28, and Conrad Shindler, 29. They’re off the first tee Friday at 2:59 p.m. ET

    Lincicome will become just the sixth woman to play in a PGA Tour event, joining Babe Zaharias, Shirley Spork, Annika Sorenstam, Suzy Whaley and Michelle Wie.

    “The first three or four holes, I’ll be a nervous wreck, for sure,” Linicome said.

     

     

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    Lincicome thrilled by reception from male pros

    By Randall MellJuly 17, 2018, 8:31 pm

    Brittany Lincicome wondered how PGA Tour pros would greet her when she arrived to play the Barbasol Championship this week.

    She wondered if there would be resentment.

    She also wondered how fans at Keene Trace Golf Club in Nicholasville, Ky., would receive her, and if a social media mob would take up pitchforks.

    “I can’t stop smiling,” Lincicome said Tuesday after her first practice round upon arriving. “Everyone has been coming up to me and wishing me luck. That means a lot.”

    PGA Tour pro Martin Piller, husband of LPGA pro Gerina Piller, welcomed her immediately.

    Other pros sought her out on the practice putting green.

    She said she was also welcomed joining pros at a table in player dining.

    Fans have been stopping her for autographs.

    “It has been an awesome reception,” said Dewald Gouws, her husband, a former long-drive competitor. “I think it’s put her much more at ease, seeing the reception she is getting. There’s a lot of mutual respect.”

    Lincicome, 32, wasn’t sure if she would be playing a practice round alone Tuesday morning, but when she made her way to the first tee, Domenico Geminiani was there, just about to go off.

    He waved Lincicome over.

    “He said, `Hey, Brittany, do you want to join me?’” Gouws said. “Come to find out, Dom’s a pretty cool guy.”

    Geminiani made it into the field as a Monday qualifier.

    “The two of us were both trying to figure things out together,” Lincicome said.

    Keene Trace will play to 7,328 yards on the scorecard. That’s more than 800 yards longer than Highland Meadows, where Lincicome finished second at the LPGA’s Marathon Classic last weekend. Keene Trace was playing even longer than its listed yardage Tuesday, with recent rains softening it.

    Nicknamed “Bam Bam,” Lincicome is one of the longest hitters in the women’s game. Her 269.5 yard average drive is 10th in the LPGA ranks. It would likely be dead last on the PGA Tour, where Brian Stuard (278.2) is the last player on the stats list at No. 201.

    “I think if I keep it in the fairway, I’ll be all right,” Lincicome said.

    Lincicome is an eight-time LPGA winner, with two major championships among those titles. She is just the sixth woman to compete in a PGA Tour event, the first in a decade, since Michelle Wie played the Reno-Tahoe Open, the last of her eight starts against the men.

    Lincicome will join Babe Zaharias, Shirley Spork, Annika Sorenstam, Suzy Whaley and Wie in the elite ranks.

    Zaharias, by the way, is the only woman to make a 36-hole cut in PGA Tour history, making it at the 1945 L.A. Open before missing a 54-hole cut on the weekend.

    What are Lincicome’s expectations?

    She would love to make the cut, but . . .

    “Just going to roll with it and see what happens,” she said. “This is once in a lifetime, probably a one-and-done opportunity. I’m just going to enjoy it.”

    Lincicome grew up playing for the boys’ golf team at Seminole High on the west coast of Florida. She won a couple city championships.

    “I always thought it would be cool to compete against the guys on the PGA Tour,” Lincicome said. “I tend to play more with the guys than women at home. I never would have gone out and told my agent, `Let’s go try to play in a PGA Tour event,’ but when Tom Murray called with this opportunity, I was really blown away and excited by it. I never in a million years thought I would have this opportunity.”

    Tom Murray, the president of Perio, the parent company of Barbasol and Pure Silk, invited Lincicome to accept one of the tournament’s sponsor exemptions. Lincicome represents Pure Silk.

    Lincicome said her desire to play a PGA Tour event is all about satisfying her curiosity, wanting to know how she would stack up at this level. She also wants to see if the experience can help take her to the next level in the women’s game.

    As a girl growing up, she played Little League with the boys, instead of softball with the girls. She said playing the boys in golf at Seminole High helped her get where she is today.

    “The guys were better, and it pushed me to want to be better,” Lincicome said. “I think playing with the guys [on the PGA Tour], I will learn something to take to LPGA events, and it will help my game, for sure.”

    Lincicome has been pleased that her fellow LPGA pros are so supportive. LPGA winner Kris Tamulis is flying into Kentucky as moral support. Other LPGA pros may also be coming in to support her.

    The warm fan reception Lincicome is already getting at Keene Trace matters, too.

    “She’s already picked up some new fans this week, and hopefully she will pick up some more,” Gouws said. “I don’t think she’s putting too much expectation on herself. I think she really does just want to have fun.”

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    Stunner: Inbee Park steps aside for Int. Crown

    By Randall MellJuly 17, 2018, 4:00 pm

    There was a big surprise this week when the LPGA announced the finalized lineups for the UL International Crown.

    Rolex world No. 1 Inbee Park won’t be teeing it up for the host South Koreans Oct. 4-7 in Incheon.

    She has withdrawn, saying she wanted another Korean to be able to experience the thrill of representing her country.

    It’s a stunner given the importance the LPGA has placed on taking the UL International Crown to South Korea and its golf-crazy allegiance to the women’s game in the Crown’s first staging outside the United States.

    Two-time major champion In Gee Chun will replace Park.

    "It was my pleasure and honor to participate in the first UL International Crown in 2014 and at the 2016 Olympics, and I cannot describe in one word how amazing the atmosphere was to compete as a representative of my country,” Park said. “There are so many gifted and talented players in Korea, and I thought it would be great if one of the other players was given the chance to experience the 2018 UL International Crown.”

    Chun, another immensely popular player in South Korea, was the third alternate, so to speak, with the world rankings used to field teams. Hye Jin Choi and Jin Young Ko were higher ranked than Chun but passed because of commitments made to competing in a Korean LPGA major that week. The other South Koreans who previously qualified are So Yeon Ryu, Sung Hyun Park and I.K. Kim.

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    Na: I can admit, 'I went through the yips'

    By Rex HoggardJuly 17, 2018, 3:35 pm

    CARNOUSTIE, Scotland – Following his victory two weeks ago at A Military Tribute at the Greenbrier, Kevin Na said his second triumph on the PGA Tour was the most rewarding of his career.

    Although he declined to go into details as to why the victory was so gratifying at The Greenbrier, as he completed his practice round on Tuesday at the Open Championship, Na shed some light on how difficult the last few years have been.

    “I went through the yips. The whole world saw that. I told people, 'I can’t take the club back,'” Na said on Tuesday at Carnoustie. “People talked about it, 'He’s a slow player. Look at his routine.' I was admitting to the yips. I didn’t use the word ‘yip’ at the time. Nobody wants to use that word, but I’m over it now so I can use it. The whole world saw it.”


    Full-field tee times from the 147th Open Championship

    Full coverage of the 147th Open Championship


    Na, who made headlines for his struggles to begin his backswing when he found himself in the lead at the 2012 Players Championship, said he asked other players who had gone through similar bouts with the game’s most dreaded ailment how they were able to get through it.

    “It took time,” he said. “I forced myself a lot. I tried breathing. I tried a trigger. Some guys will have a forward press or the kick of the right knee. That was hard and the crap I got for it was not easy.”

    The payoff, however, has steadily arrived this season. Na said he’d been confident with his game this season following a runner-up showing at the Genesis Open and a fourth-place finish at the Fort Worth Invitational, and he felt he was close to a breakthrough. But being able to finish a tournament like he did at The Greenbrier, where he won by five strokes, was particularly rewarding.

    “All good now,” he smiled. “I knew I was good enough to win again, but until you do it sometimes you question yourself. It’s just the honest truth.”