Take these simple steps before the first tee:
Step 1: Do a dynamic warm up with the weighted club before the practice range. (See the Dynamic series in Kellys archive on The Golf Channel)
Step 2: Continue the flexibility exercises starting at the tee box of the 2nd hole while you await your turn to tee off. You will have 2 exercises for every other tee box or you can choose to do one exercise for every tee box.
Step 3: Each week you will have a new exercise. This is a progressive workout which means that every week you will have a new exercise to perform along with the exercise from weeks prior. Execute each stretch to a comfortable position and hold for 20-30 seconds.
Step 4: Perform the exercise upon approaching the next tee box to stay flexible and injury free for maximum results!
Lets get started!
Week 1
CLUB - Backswing & Follow through Rotation
CART - Hamstring Stretch
Week 2
CLUB - Shoulder Rotation
CART - Quadricep Stretch
Week 3
CLUB - Calf Stretch
CART - Upper Back/Rear Deltoid
Week 4
CLUB - Oblique Stretch
CART - Chest & Shoulder
Week 5
CLUB - Oblique Stretch
CART - Forearm Stretch
Week 6
CLUB - Cross Hip Stretch
CART - Hip Flexor Stretch
Week 7
CLUB - Takeaway Shoulder Stretch
CART - Takeaway Shoulder Stretch
Week 8
CLUB - Torso Rotation Stretch
CART - Calf Stretch
Week 9
CLUB - Hamstring Stretch
CART - Hamstring Stretch
Week 10
CLUB - Shoulder/Upper Back Stretch
CART - Shoulder Stretch
Week 11
CLUB - Adductor Stretch
CART - Torso Stretch
Click here for training aids from the Golf Fitness Pro Shop!
Related Links:
Editor's Note: Kelly Blackburn has traveled the PGA Tour and Champions Tour circuits as a fitness consultant and trainer for 13 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.