Ten Week Challenge - Week 10

By Katherine RobertsMarch 12, 2004, 5:00 pm
Working from the Feet Up
 
One hot summer day I was playing at a resort and forgot my golf shoes. I bought an inexpensive pair to get me through the round. By the tenth hole my feet were so uncomfortable; it was affecting not only my golf but my attitude. I asked my partners if they minded if I played in my bare feet and they obliged. I had one of the best rounds of my life.
 
Because we spend most of the day bound by shoes, many of us struggle with discomfort that can often be relieved by a few simple yoga poses. During one round you may walk 3-4 miles, stressing the ankles and feet with constant impact. Think about how your feet feel when you change back into your street shoes or when you take your shoes off after a long day of work.
 
In the golf stance one of the first things you do is set the position of the feet and work from the feet upward. The same concept applies to standing yoga postures, you set your feet, establish a foundation or get grounded and work the pose upward. Stretching and strengthening the feet increases endurance, provides more push-off power in your swing and enhance your over all sense of well-being.
 
Try these unique exercises for your feet:
 
Rolling the Golf Ball:
Put two golf balls in the freezer for an hour. Sitting in a chair, place the balls under the soles of your feet slowly roll on your feet. This brings more blood flow to the area while providing a gentle massage.
 
Heel Rises:
Facing a step, place the balls of the feet on the step, allowing the heels to hang down. It is important that the feet remain straight in line; no pronation or supination. Inhale as you begin pressing the heels towards the floor, exhale, lifting as high as possible on the toes. Move slowly and repeat seven times. Note: you will feel this in your Achilles and calves as well. Pay attention to increasing movement in the arches of the feet and spreading the toes apart.
 
Four-Pointed Arch Lifts:
Stand with the feet hip width apart. Envision what we call the four points of the feet; the base of the big toe, base of the small toe and the inside/outside edges of the heel. Keep these areas of the feet solidly attached to the ground.
 
Inhale as you lift the toes and spreading them as wide as possible. Do not roll onto the outside edges of your feet. Exhale and allow the toes to relax.
 
Now, lift the arches of the feet while maintaining contact with the four corners of the feet. Repeat ten times.
 
Next week: We will begin a new series of Yoga for Golfers poses. Each week I will focus on a specific phase of the golf swing and offer exercises to successfully execute a more powerful, consistent swing.
 
Related Links:
  • Ten Week Challenge - Week 1
  • Ten Week Challenge - Week 2
  • Ten Week Challenge - Week 3
  • Ten Week Challenge - Week 4
  • Ten Week Challenge - Week 5
  • Ten Week Challenge - Week 6
  • Ten Week Challenge - Week 7
  • Ten Week Challenge - Week 8
  • Ten Week Challenge - Week 9
  • Health & Fitness Main Page
     
    Editor'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 info@yogaforgolfers.com.
     
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    Weather extends Barbasol to Monday finish

    By Associated PressJuly 23, 2018, 12:25 am

    NICHOLASVILLE, Ky. - A thunderstorm has suspended the fourth round of the PGA Tour's Barbasol Championship until Monday morning.

    Sunday's third stoppage of play at Champions Trace at Keene Trace Golf Club came with the four leaders - Hunter Mahan, Robert Streb, Tom Lovelady and Troy Merritt at 18 under par - and four other contenders waiting to begin the round.

    The tournament will resume at 7:30 a.m. on Monday. Lightning caused one delay, and play was stopped earlier in the afternoon to clear water that accumulated on the course following a morning of steady and sometimes-heavy rain.

    Inclement weather has plagued the tournament throughout the weekend. The second round was completed Saturday morning after being suspended by thunderstorms late Friday afternoon.

    The resumption will mark the PGA Tour's second Monday finish this season. Jason Day won the Farmers Insurance Open in January after darkness delayed the sixth playoff hole, and he needed just 13 minutes to claim the victory.

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    Watch: Spectator films as Woods' shot hits him

    By Will GrayJuly 23, 2018, 12:07 am

    It was a collision watched by millions of fans on television, and one that came at a pivotal juncture as Tiger Woods sought to win The Open. It also gave Colin Hauck the story of a lifetime.

    Hauck was among dozens of fans situated along the left side of the 11th hole during the final round at Carnoustie as the pairing of Woods and Francesco Molinari hit their approach shots. After 10 holes of nearly flawless golf, Woods missed the fairway off the tee and then pulled his iron well left of the target.

    The ball made square contact with Hauck, who hours later tweeted a video showing the entire sequence - even as he continued to record after Woods' shot sent him tumbling to the ground:

    The bounce initially appeared fortuitous for Woods, as his ball bounded away from thicker rough and back toward the green. But an ambitious flop shot came up short, and he eventually made a double bogey to go from leading by a shot to trailing by one. He ultimately shot an even-par 71, tying for sixth two shots behind Molinari.

    For his efforts as a human shield, Hauck received a signed glove and a handshake from Woods - not to mention a firsthand video account that will be sure to spark plenty of conversations in the coming years.

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    Molinari retirement plan: coffee, books and Twitter

    By Will GrayJuly 22, 2018, 9:35 pm

    After breaking through for his first career major, Francesco Molinari now has a five-year exemption on the PGA Tour, a 10-year exemption in Europe and has solidified his standing as one of the best players in the world.

    But not too long ago, the 35-year-old Italian was apparently thinking about life after golf.

    Shortly after Molinari rolled in a final birdie putt to close out a two-shot victory at The Open, fellow Tour player Wesley Bryan tweeted a picture of a note that he wrote after the two played together during the third round of the WGC-HSBC Champions in China in October. In it, Bryan shared Molinari's plans to retire as early as 2020 to hang out at cafes and "become a Twitter troll":

    Molinari is active on the social media platform, with more than 5,600 tweets sent out to nearly 150,000 followers since joining in 2010. But after lifting the claret jug at Carnoustie, it appears one of the few downsides of Molinari's victory is that the golf world won't get to see the veteran turn into a caffeinated, well-read troll anytime soon.

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    Molinari had previously avoided Carnoustie on purpose

    By Rex HoggardJuly 22, 2018, 9:17 pm

    CARNOUSTIE, Scotland – Sometimes a course just fits a player’s eye. They can’t really describe why, but more often than not it leads to solid finishes.

    Francesco Molinari’s relationship with Carnoustie isn’t like that.

    The Italian played his first major at Carnoustie, widely considered the toughest of all The Open venues, in 2007, and his first impression hasn’t really changed.

    “There was nothing comforting about it,” he said on Sunday following a final-round 69 that lifted him to a two-stroke victory.


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    In fact, following that first exposure to the Angus coast brute, Molinari has tried to avoid Carnoustie, largely skipping the Dunhill Links Championship, one of the European Tour’s marquee events, throughout his career.

    “To be completely honest, it's one of the reasons why I didn't play the Dunhill Links in the last few years, because I got beaten up around here a few times in the past,” he said. “I didn't particularly enjoy that feeling. It's a really tough course. You can try and play smart golf, but some shots, you just have to hit it straight. There's no way around it. You can't really hide.”

    Molinari’s relative dislike for the layout makes his performance this week even more impressive considering he played his last 37 holes bogey-free.

    “To play the weekend bogey-free, it's unthinkable, to be honest. So very proud of today,” he said.