Dynamic on the Course - Week 1

By Kelly BlackburnSeptember 12, 2006, 4:00 pm
Welcome to our new series Dynamic on the Course! Ive taken one of your most frequently asked questions What is a proper warm up routine, and developed this series covering all aspects of your physical needs to improve your golf game while using training aids that you can easily take with you anywhere!
 
For this series well use a 5-iron for our pre-round routine and a stretching aid for our post-round routine. If you do not have a stretching aid simply visit the golf fitness pro shop to order.
 
Each week you will have 2 new exercises. This is a progressive routine which means that every week you will perform the new exercises along with the exercises from weeks prior. Perform the routine daily for maximum results!

Dynamic or active stretching is important in preparing a golfer to perform at their best. Stretching before golf should be part of your warm-up routine, however warming up your core body temperature is essential to avoid injury. This is easily done by walking from your car to the practice range at a fast pace, thus preparing your body for dynamic movement specific to golf.
 
Static or passive stretching is just as important after the round. Most golfers head for the clubhouse after the round and this gives you time for stretching because you have just put your body through a lot of stress. Spending only 5 minutes after the round doing static stretches will prevent a lot of stiffness and soreness associated with the impact of the game.
 
Lets get started!
 
PRE-ROUND
Dynamic Hamstring Stretch

Kelly Blackburn Kelly Blackburn

Stand with your club in front club face towards you and hand atop the club. Having the club face towards you prevents the club from slipping away from you as you do this exercise. Take one foot back and place both feet firm. Bent the knee of the back leg and slowly sit back as though you were sitting in a chair and raise the toe of the front foot in a flex position to engage the hamstring. Slowly return to the start position and repeat. Remember to keep this exercise in an active status (no pause) for 10 ' 15 repetitions for each side.
 

POST ROUND
Passive Hamstring Stretch

Hamstring Stretch with Stretch Trainer Hamstring Stretch with Stretch Trainer

Sit upright and wrap the center strap of the Stretch Trainer around the arch of one foot. Bend the opposite knee and place the opposite foot on the floor to create equal balance. Pull tension on the stretch trainer and slowly roll onto your back extending your leg with the strap upward. Gently pull the stretch trainer towards you increasing the range of motion in your hamstring. When you have reached a comfortable position hold for 30 seconds and then repeat to the opposite side.
 
Remember you will need a stretching aid available in the pro shop to continue this series!
 
Kelly
Click here for training aids from the Golf Fitness Pro Shop!

 
Kelly Blackburn Health & FitnessRelated Links:
  • Kelly Blackburn Article Archive
  • Health & Fitness Main Page
     
    Editor's Note: Kelly Blackburn has traveled the PGA Tour and Champions Tour circuits as a fitness consultant and trainer for 12 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

    Chamblee comments on Choi's unique step-through swing

    By Golf Channel DigitalJune 24, 2018, 3:55 pm

    The golf world found itself enamored with a largely unknown journeyman this weekend.

    Ho-sung Choi went from 554th in the world to No. 1 in the hearts of all those who swing the golf club just a little bit differently thanks to his run at the Korean Open.

    The 44-year-old with the exaggerated step through impact found himself two off the pace through 54 holes and in contention for one of two available invitations to this year's Open Championship at Carnoustie.

    Choi fell out of the hunt for tournament title and the Open exemption with a final-round 74, but nonetheless left an impression with his tie for fifth.



    Asked about Choi's swing Saturday night, Golf Channel analyst Brandel Chamblee offered the following:

    "If Chi Chi Rodriguez and Gary Player had a golf school, what would their first professional golfer swing like? Voila," Chamblee said.

    "Both those legends had walk through finishes, but Ho Sung has taken this move to a new level with a borderline pirouette to keep from hanging back.

    "In an era when professional golfers get accused of having golf swings that all look alike, I’ve never seen anyone swing quite like Ho Sung Choi.

    "I can’t wait to try this on the range tomorrow."

    Getty Images

    Wallace holds off Olesen to win BMW International

    By Associated PressJune 24, 2018, 3:43 pm

    PULHEIM, Germany - England's Matt Wallace shot a 7-under 65 to hold off a record-breaking charge from Thorbjorn Olesen and win the BMW International Open on Sunday.

    Wallace finished on 10-under 278 - just ahead of Olesen, Mikko Korhonen and 2008 winner Martin Kaymer, whose chances took a blow with a bogey on the 17th hole.

    ''I want to keep building on this,'' Wallace said after his third European Tour win. ''Obviously this gives me a lot of confidence to go on and play well and I want to kick on and hopefully do this in the bigger events from now on.''


    Full-field scores from the BMW International Open


    Olesen had played himself into contention with the lowest round in tournament history, with nine birdies and an eagle for an 11-under 61. It was the lowest round of his European Tour career and it gave the Dane a three-shot lead before the final group had even teed off.

    ''I was just trying today to go out there and build on my game, see if I could shoot a low score,'' Olesen said. ''Obviously as the round progressed I kept on thinking birdies and trying to make the round better. Finishing with four birdies was pretty nice.''

    Wallace turned in 34 but then made five birdies in seven holes from the turn to edge a shot past Olesen. He waited as Kaymer and Korhonen went close with rounds of 68 and 67, respectively.

    England's Aaron Rai and Denmark's Lucas Bjerregaard finished joint-fifth with rounds of 69.

    Sunghyun Park (left) and Minchel Choi (right). Getty Images

    Choi, Park qualify for Carnoustie from Korean Open

    By Nick MentaJune 24, 2018, 2:54 pm

    Two players - Minchel Choi and Sanghyun Park - qualified for next month's Open Championship at Carnoustie via the Open Qualifying Series on Sunday.

    Choi (69) held off Park (66) to win the Korean Open by two shots.

    This was the Qualifying Series debut for the Korean Open, whiched awarded Open Championship exemptions to the tournament's top two finishers inside the top eight and ties who were not already qualified.

    Choi, the 532nd-ranked player in the Official World Golf Ranking, punched his ticket in his first professional win.

    Park, the 146th in the world, is a six-time Korean Tour champion who has already won twice this season. 

    Both players will be making their first ever major starts.

    “I am absolutely honored to be playing in The Open and I wanted to win this championship to give me [that] opportunity," Choi said. "I cannot believe that I have won today. I am so happy and excited."

    “It is a great honor to have qualified for The Open and make my first appearance in the championship," Park added. "I’ve watched The Open on television every single year and I can’t really believe that I have qualified, it is amazing."

    The Open Qualifying Series continues next week at the Open de France, where as many as three exemptions will be awarded to the three leading players inside the top 10 and ties who are not already qualified.

    The 147th Open will be held at Carnoustie from July 19-22.

    Getty Images

    Minjee Lee co-leads Walmart NW Arkansas Championship

    By Associated PressJune 24, 2018, 12:25 am

    ROGERS, Ark. - Minjee Lee wasn't all that concerned when she missed her first cut of the year this month at the ShopRite LPGA Classic.

    The ninth-ranked Australian has certainly looked at ease and back in form at Pinnacle Country Club in her first event since then.

    Lee and Japan's Nasa Hataoka each shot 6-under 65 on Saturday to share the second-round lead in the NW Arkansas Championship 13-under 129. Lee is chasing her fifth victory since turning pro three years ago. It's also an opportunity to put any lingering frustration over that missed cut two weeks ago behind her for good.

    ''I didn't particularly hit it bad, even though I missed the cut at ShopRite, I just didn't really hole any putts,'' Lee said. ''I'd been hitting it pretty solid going into that tournament and even into this tournament, too. Just to see a couple putts roll in has been nice.''

    The 22-year-old Lee needed only 24 putts during her opening 64 on Friday, helping her to match the low round of her career. Despite needing 28 putts Saturday, she still briefly took the outright lead after reaching as low as 14 under after a birdie on the par-5 seventh.


    Full-field scores from the Walmart Arkansas Championship


    Lee missed the green on the par-4 ninth soon thereafter to lead to her only bogey of the day and a tie with the 19-year-old Hataoka, who is in pursuit of her first career win.

    Hataoka birdied six of eight holes midway through her bogey-free round on Saturday. It was yet another stellar performance from the Japanese teenager, who has finished in the top 10 in four of her last five tournaments and will be a part of Sunday's final pairing.

    ''I try to make birdies and try to be under par, that's really the key for me to get a top ten,'' Hataoka said. ''Golf is just trying to be in the top 10 every single week, so that's the key.''

    Third-ranked Lexi Thompson matched the low round of the day with a 64 to get to 11 under. She hit 17 of 18 fairways and shot a 5-under 30 on her opening nine, The American is in search of her first win since September in the Indy Women in Tech Championship.

    Ariya Jutanugarn and Celine Boutier were 10 under.

    First-round leader Gaby Lopez followed her opening 63 with a 75 to drop to 4 under. Fellow former Arkansas star Stacy Lewis also was 4 under after a 72.