Add Power to Your Swing - Week 5

By Kelly BlackburnMarch 29, 2005, 5:00 pm
Hello from Ponte Vedra, Florida and The Players Championship! Although it has been very rainy and the tournament has extended into an extra day its been a great week! Are you ready for week 5 of our series Add Power to Your Swing? In this series we are improving flexibility by using a dynamic method prior to your round and a static method after your round.
 
We are using a club on the range and a golf specific stretch trainer for your post round exercises. The stretch trainer is specifically designed with foot webbing and handgrips to implement a static stretching process. If you do not have a stretch trainer you can acquire one in the Pro Shop.
 
Laura BaughKelly Blackburn

 
Remember: Flexibility is one of the most important components of your golf swing. Stretching can lengthen your golf swing and increase your club head speed. As flexibility decreases, a golfer will try to compensate for the lack of flexibility in the hips, legs and back by altering their swing. If your swing is hindered by poor flexibility you could create stress on the low back region. A thorough golf specific stretching program enhances your capacity to lengthen your muscles which in turn increases your movement range and improving your flexibility.
 
Review the exercises from weeks 1 through 4. This series is a progression program. Each week you will have a pre-round and post round exercise to do. For example, complete the exercises from weeks 1 through 5 for a total of 5 pre-round and 5 post round exercises!
 
Now lets get started...
 
Pre-Round Low Back Warm Up

 
Low Back

 
Place the feet shoulder width apart and place the club across the quadriceps.
 
Low Back

 
Slowly round the back upward. Return to the start position. Start slowly and gradually increase your speed. Tips: Keep the neck in a neutral position and the abdomen flexed. Flexible low back will help to alleviate back pain associated with the golf swing.
 
Par Level: 10 reps
Birdie Level: 15 reps
Eagle Level: 20 reps
 
Post Round Low Back Stretch

 
Low BackLow Back

 
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. Hold the stretch trainer equally on both sides and slowly bend the knee into the chest to create the stretch. Once you have found a comfortable stretch hold this position for 30 seconds. Release the tension and repeat, but the second time increase the stretch. Tip: Flexible low back will promote a fuller turn
 
Kelly
Click here for training aids from the Golf Fitness Pro Shop!

 
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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 BlackburnOnTour@aol.com. Visit KellyBlackburn.com to learn more about health and fitness for golf.
  • Getty Images

    Paisley (61) leads Web.com Tour Championship

    By Associated PressSeptember 20, 2018, 11:56 pm

    ATLANTIC BEACH, Fla. – Chris Paisley birdied four of the last five holes for a 10-under 61 and the first-round lead Thursday in the season-ending Web.com Tour Championship.

    The South African Open winner in January for his first European Tour title, Paisley played the back nine first at Atlantic Beach Country Club, holing a bunker shot for an eagle on the par-5 18th. On the front nine, he birdied the par-3 fifth and finished with three straight birdies.

    ''I think just all around was really good,'' Paisley said. ''I hit it well off the tee, which gave me a lot of kind of short irons into the greens and opportunities. I hit a lot of really good iron shots close, and then a few other bonus kind of things happened where I holed the bunker shot on 18 and holed a long putt on No. 8.''

    The 32-year-old Englishman missed the cuts in the first three Web.com Tour Finals events after getting into the series as a non-member PGA Tour with enough money to have placed in the top 200 in the FedEx Cup. The final card went for $40,625 last year, with Paisley needs to finish in a two-way tie for fourth or better to mathematically have a chance to secure one of the 25 PGA Tour at stake.


    Full-field scores from the Web.com Tour Championship


    ''The nice thing was I won early in the year in Europe,'' said Paisley, a former University of Tennessee player. ''I've got the first two Final series events locked up, I think I'm in those. I'm not guaranteed to be in Dubai yet. But I just thought we have a house over here, my wife's American, my goal is to try to get on the PGA Tour, so it was a perfect opportunity to try and do it.''

    Cameron Tringale and Canadian Ben Silverman were two strokes back at 63. Tringale is tied for 83rd in the PGA Tour card race with $2,660, and Silverman is tied for 85th at $2,600.

    ''I hit a lot of good shots and made some good putts,'' Silverman said. ''Actually, it could have been lower, but I'm not complaining. Missed a couple putts inside 6x feet, but I'm not complaining at all, it was a great round.''

    Lucas Glover was at 64 with Ben Crane, Nicholas Lindheim, Matt Every, Trevor Cone, Denny McCarthy, Carlos Ortiz and Jose de Jesus Rodriguez. Carlos Ortiz and Jose de Jesus Rodriguez earned PGA Tour cards as top-25 finishers on the Web.com Tour regular-season money list, and McCarthy has made $75,793 in the first three Finals events to also wrap up a card. In the race for the 25 cards, Lindholm is 19th with $35,836, Every 30th with $25,733, Glover 40th with $17,212, and Cone 59th with $8,162

    The series features the top 75 players from the Web.com regular-season money list, Nos. 126-200 in the PGA Tour's FedEx Cup standings, and Paisley and other non-members with enough money to have placed in the top 200. The top-25 finishers on the Web.com regular-season money list are competing against each other for tour priority, with regular-season earnings counting in their totals. The other players are fighting for the 25 cards based on series earnings.

    Getty Images

    McIlroy likely to join PGA Tour PAC next year

    By Rex HoggardSeptember 20, 2018, 11:28 pm

    ATLANTA – The upside of the PGA Tour’s sweeping changes to next year’s playoff finale, along with a host of other significant changes to the schedule, seems to be more engagement in circuit policy by top players.

    Jordan Spieth served on the player advisory council this season and will begin his three-year term as one of four player directors on the policy board next year, and Justin Thomas also was on this year’s PAC.

    Those meetings might become even more high profile next year.


    Projected FedExCup standings

    Full-field scores from the Tour Championship

    Tour Championship: Articles, photos and videos


    “I'm not on the PAC. I'm probably going to join the PAC next year. Nice to sort of know what's going on and give your input and whatever,” Rory McIlroy said following his round on Thursday at the Tour Championship.

    McIlroy said he spoke with Tour commissioner Jay Monahan about the transition to a strokes-based format for the Tour Championship starting next year. Given his take on Thursday to the media it must have been an interesting conversation.

    “I like it for the FedExCup. I don't necessarily think it should be an official Tour win. I don't know how the World Ranking points are going to work,” said McIlroy, who is tied for fifth after a first-round 67 at East Lake. “There's a lot of stuff that still needs to be figured out. But in terms of deciding the FedExCup, I think it's good.”

    Getty Images

    Thomas (67) happy to feel no pain in wrist

    By Rex HoggardSeptember 20, 2018, 11:03 pm

    ATLANTA – When Justin Thomas arrived at East Lake he didn’t have very high expectations.

    After injuring his right wrist during the final round of the BMW Championship he spent last week in south Florida getting therapy after being diagnosed with a case of tendinitis and little else.

    He said he didn’t hit a full shot last week and didn’t expect much out of his game at the finale, but was pleasantly surprised with his play following an opening 67 that left him tied for fifth place and two strokes off the lead. But most of all he was pleased that he didn’t feel any pain in his wrist.


    Projected FedExCup standings

    Full-field scores from the Tour Championship

    Tour Championship: Articles, photos and videos


    “I thought that I may not be playing very well because of my preparation being able to hit as few balls as I have, but no, in terms of pain, it's not an issue,” he said.

    Thomas explained that he tested the wrist earlier this week to be sure he was pain-free and conceded he considered not playing the Tour Championship in order to be as healthy as possible for next week’s Ryder Cup.

    “If it would have hurt at all, I wouldn't have played,” said Thomas, who will be a rookie on this year’s U.S. team. “No. 1 most important part is my future and my career. I don't want to do anything that's going to put me out for a while. But to me, second most important is Ryder Cup. I would rather not play this week and play the Ryder Cup and be fresh and make sure I'm going to get as many points for the team as possible.”

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    Fowler 'pain free' and tied for Tour Championship lead

    By Rex HoggardSeptember 20, 2018, 11:01 pm

    ATLANTA – The most important member of Team USA at next week’s Ryder Cup may be the team trainer.

    Justin Thomas began the season finale nursing a case of tendonitis in his right wrist and Rickie Fowler skipped the first two playoff events after being slowed by a right oblique injury.

    Neither player seemed impacted by the injuries on Thursday at the Tour Championship, with Thomas tied for fifth at 3 under and Fowler tied for the lead with Tiger Woods at 5 under par.


    Current FedExCup standings

    Tour Championship: Articles, photos and videos


    “I needed the 2 1/2 weeks or so of just sitting around really not doing a whole lot,” said Fowler, who tied for eighth last week at the BMW Championship. “It was definitely the right call. If I would have played through the first or second playoff events, there was really no benefit, especially looking at the ultimate goal being ready for the Ryder Cup and to have a chance to be here at East Lake.”

    Being rested and pain-free is a vast improvement over how he felt at the PGA Championship last month, when he underwent therapy before and after each round and had to wear tape just to play.

    “It's nice to be back swinging pain-free because I wouldn't have wanted to deal with how it felt during PGA week for a continued amount of time,” said Fowler, who finished his day with a bogey-free closing nine to secure a spot in Friday’s final group with Woods.