Add Power to Your Swing - Week 6

By Kelly BlackburnApril 4, 2005, 4:00 pm
Weve had some rainy weather with the last two weeks for The Players Championship and the Bellsouth Classic so hopefully we will have spectacular weather this week for The Masters! Are you ready for week 6 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 5. 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 6 for a total of 6 pre-round and 6 post round exercises!
 
Now lets get started...
 
Pre-Round Swing Follow Through Warm Up

 
Hold your club at waist height behind you. Slowly rotate to your follow through position. Start slowly and gradually increase your rotation speed.
 
Swing Follow Through drillSwing Follow Through drill

 
Par Level: 10 reps
Birdie Level: 15 reps
Eagle Level: 20 reps
 
If you have questions about your current golf fitness level, take the Fitness Analyzer on KellyBlackburn.com.
 
Post Round Trunk Stretch

 
Trunk Stretch Trunk Stretch

Sit and wrap the center of the stretch trainer around the arch of the foot. Slowly lie back and extend the leg upward. Hold both loops in the right hand and extend the left arm to the side.
 
Trunk Stretch

Slowly drop the extended leg to 2 oclock (picture shows eagle position of 3 oclock) and turn the head to the left. 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.
 
Kelly
Click here for training aids from the Golf Fitness Pro Shop!

 
Kelly Blackburn Health & FitnessRelated Links:
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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

    Glover trails Straka at Web.com Tour Championship

    By Associated PressSeptember 23, 2018, 12:19 am

    ATLANTIC BEACH, Fla. – Sepp Straka moved into position Saturday to earn a PGA Tour card in the Web.com Tour Championship, shooting a 7-under 64 to take the third-round lead.

    With the top 25 earners in the four-event Web.com Tour Finals getting PGA Tour cards Sunday, Straka birdied the final three holes to reach 18-under 195 - a stroke ahead of Curtis Luck, Lucas Glover and Denny McCarthy at Atlantic Beach Country Club.

    ''It's always good to get an extra birdie in late. I got three of them to finish, which was nice,'' Straka said. ''It's very bunched up there, so you can't really take off, you've got to keep the pedal down and see where you end up at the end.''

    Straka entered the week tied for 80th in the card race with $2,744. The 25-year-old former Georgia player from Austria won the KC Golf Classic in August for his first Web.com Tour title. He finished 31st on the money list to advance to the four-tournament series.

    ''My ball-striking is really good,'' Straka said. ''It's been good all week. It's been really solid. I really haven't gotten in a whole lot of trouble and have been able to capitalize on a good number of chances with the putter. Hit a couple of bad putts today, but some really good ones to make up for it.''


    Full-field scores from the Web.com Tour Championship


    Luck also shot 64. The 22-year-old Australian went into the week 16th with $41,587.

    ''Obviously, it just comes down to keeping that momentum going and trying not to change anything,'' Luck said. ''That's the really important thing and I felt like I did that really well. I played really aggressive on the back nine, still went after a lot of shots and I hit it close a lot out there.''

    Glover had a 68. The 2009 U.S. Open champion entered the week 40th with $17,212.

    McCarthy shot 67. He already has wrapped up a card, earning $75,793 in the first three events to get to 11th in the standings.

    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 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

    Woods, McIlroy in Sunday super group in finale

    By Mercer BaggsSeptember 23, 2018, 12:12 am

    ATLANTA – Rory McIlroy has made known his disdain for “super groups” in early tournament rounds.

    Well, he’s now got one on Sunday at the Tour Championship. And it doesn’t get more super than this.

    McIlroy will play alongside Tiger Woods in the final pairing, in the final round at East Lake Golf Club. Woods leads McIlroy – and Justin Rose – by three shots.


    Projected FedExCup standings

    Full-field scores from the Tour Championship

    Tour Championship: Articles, photos and videos


    “All I can do is worry about myself,” McIlroy said. “It doesn't matter who it is I'm playing with. It's obviously exciting for the golf tournament. It's exciting for golf, in general, that he's up there. But for me, all I can do is concentrate on myself. The game is hard enough without having to – without looking at other people. Go out there, take care of my business, and hopefully that's good enough.”

    This is the fifth time that McIlroy and Woods have been grouped this year. They were alongside one another in the first two rounds of the Genesis Open and the first two rounds of the PGA Championship.

    In the four previous rounds, McIlroy finished better twice, Woods once, and they tied once.

    “It's going to be fun. We haven't done that much of late, because I've not been there,” Woods said of going head-to-head with McIlroy for a title. “He has been there, and he's won a bunch of tournaments. So it's nice for us to go back out and play against one another, be in the mix.”

    We know Woods will be wearing his traditional red in the final round. As for McIlroy?

    "I think I'll wear red," McIlroy joked. "No, geez, I've regretted wearing black out here today. It was hot."

    They go out at 2:05 p.m. ET.

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    Stricker, Jobe share lead in Sioux Falls

    By Associated PressSeptember 22, 2018, 11:57 pm

    SIOUX FALLS, S.D. – Steve Stricker and Brandt Jobe topped the Sanford International leaderboard again Saturday after another cool and breezy day in the inaugural PGA Tour Champions event.

    After matching Jerry Smith and David McKenzie with first-round 7-under 63s, Striker and Jobe each shot 67 to get to 10-under 130 at Minnehaha Country Club.

    ''It was a challenge out there today,'' Stricker said. ''It was gusty, the wind came out of the south, where we played yesterday it was out of the north, so it was a totally different golf course.''

    Jobe made an 18-foot birdie putt on the par-4 18th, and Stricker missed a 6-footer to leave them tied.


    Full-field scores from the Sanford International


    ''It's pretty straightforward off the tee and the greens are what make it difficult at times and you've just got to be in the right spot to have good birdie putts at it,'' Stricker said. ''If not, then you've got to play pretty defensive at times. ... It's a simple game plan, but try to stay out of trouble and keep trying to put pressure on everybody.''

    Stricker won in Arizona and Mississippi in consecutive starts in May for his first senior victories. Next week in France, he will be one of U.S. Ryder Cup captain Jim Furyk's assistants.

    Jobe birdied four of the last five holes. He won last year in Iowa for his lone senior title

    ''I think we kind of got used to what the wind was,'' Jobe said. ''Of course, there's some scoring holes on the back. The front played very difficult. It was just kind of try not to screw up for a while there.''

    Smith was a stroke back after a 68.

    Scott McCarron also had a 68 to get to 8 under. Woody Austin was 7 under after a 64.

    McKenzie had a 77 to drop into a tie for 43rd at even par.

    Getty Images

    Final-round tee times: Tiger, Rory in last pairing

    By Golf Channel DigitalSeptember 22, 2018, 11:40 pm

    It's Tiger Woods. It's Rory McIlroy. It's the final pairing in the final round of the Tour Championship.

    Here's a look at tee times for Sunday at East Lake Golf Club.

    (All times ET)

    11:45AM: Patrick Reed (+8), Phil Mickelson (+11)

    11:55AM: Keegan Bradley (+5), Bubba Watson (+5)

    12:05PM: Brooks Koepka (+4), Francesco Molinari (+4)

    12:15PM: Kevin Na (+2), Patrick Cantlay (+2)

    12:25PM: Bryson DeChambeau (+2), Cameron Smith (+2)

    12:35PM: Jason Day (E), Rickie Fowler (E)

    12:45PM: Marc Leishman (E), Patton Kizzire (E)

    12:55PM: Tommy Fleetwood (-2), Hideki Matsuyama (-1)

    1:05PM: Justin Thomas (-4), Webb Simpson (-3)

    1:15PM: Gary Woodland (-4), Xander Schauffele (-4)

    1:25PM: Aaron Wise (-4), Dustin Johnson (-4)

    1:35PM: Tony Finau (-5), Billy Horschel (-5)

    1:45PM: Jon Rahm (-6), Paul Casey (-5)

    1:55PM: Justin Rose (-9), Kyle Stanley (-6)

    2:05PM: Tiger Woods (-12), Rory McIlroy (-9)