Fit For 18 Holes - Week 9

By Kelly BlackburnNovember 13, 2007, 5:00 pm
Welcome to week 9 of our new series Fit for 18 Holes! With my golf fitness classes you can improve your golf game and increase your fitness level! For this series we are using a weighted club for the dynamic warm up, a regular iron, driver or golf cart for the on course exercises. When you incorporate these exercises while playing, you improve flexibility and decrease the risk of injury associated with your golf swing. The weighted club can be purchased in the Pro Shop. If you are just joining us, see week 1-8 to catch up!
 
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!
 
Tee #18
 
CLUB
Hamstring Stretch

 
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. Hold for 20-30 seconds. Slowly return to the start position and repeat to the opposite side.
 

 
CART
Hamstring Stretch

 
Stand in front of the cart with your feet slightly apart and you hands on the front of the cart. Bending at the waist, slowly lower your torso until you have a flat back to create a stretch in the hamstrings. Remember to keep your knees slightly bent. Hold for 20-30 seconds. Slowly return to an upright position.


 
Kelly
Click here for training aids from the Golf Fitness Pro Shop!

 
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    Kelly Blackburn Health & FitnessEditor'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.
  • Getty Images

    Kang on cheating allegation: 'I did the right thing'

    By Ryan LavnerJuly 19, 2018, 1:26 pm

    CARNOUSTIE, Scotland – Three weeks after his playing partner claimed that he “cheated” while taking an improper drop at the Quicken Loans National, Sung Kang insisted Thursday that he did nothing wrong.

    Joel Dahmen tweeted that Kang cheated after a lengthy dispute about where his ball had last crossed the line of a hazard. A PGA Tour official ruled in Kang’s favor, he made par on the hole, shot 64 and earned one of the available spots in the Open Championship.

    Kang didn’t learn of the controversy until the next day, when he received an email from a PGA Tour communications official seeking comment. He researched online what the furor was about, then issued a brief statement through the Tour (which added its own statement, saying that there was “no clear evidence” to suggest that Kang dropped incorrectly).

    Kang said he tried to clear the air with Dahmen before the first round of last week’s John Deere Classic, but they never had the opportunity to discuss their differences.

    “I followed the rules official and I think I did the right thing,” Kang told a handful of reporters Thursday following his opening round at Carnoustie, where he shot a 2-under 69 to sit three shots off the early lead.

    Kang said he was hesitant to discuss the incident with reporters, because he said there clearly was a difference in opinions. He said he’d already told his side to South Korean news outlets but that “whatever I say, some people are going to trust it and some people are not going to trust it. Then I’ve got to think about it more and more when it’s not going to help my golf game.”

    “I really want to say a lot of things about it, the truth about what happened,” he added, “but I’m not going to say anything.”

    Kang said that he wouldn’t alter his approach when dealing with rulings in the future.

    “No. Why?” he said. “I did the right thing. There’s no point in changing.”

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    Kisner (67) enjoying 'frat' life, soccer matches with Jordan and Co.

    By Rex HoggardJuly 19, 2018, 12:49 pm

    CARNOUSTIE, Scotland – The frat house tradition continued this year at The Open, with a group of seven high-profile Americans rooming together for the week, including early first-round leader Kevin Kisner.

    Kisner explained after his opening 5-under 66 that the group – which includes Jordan Spieth, Jason Dufner, Zach Johnson, Jimmy Walker, Justin Thomas and Rickie Fowler – has spent the week talking about how demanding Carnoustie is playing and enjoying the summer weather.

    “We're out there playing soccer at night and hanging out,” he said.


    Full-field scores from the 147th Open Championship

    Full coverage of the 147th Open Championship


    To be clear, this isn’t a proper soccer match, but instead a penalty-kick situation with all but one player taking turns trying to score.

    “I just try to smash [Dufner] in the face,” Kisner laughed. “He's the all-time goalie.”

    Although Kisner said he’s always impressed with the athletic prowess of other players, Spieth has proven himself particularly adept on the impromptu pitch.

    “Jordan scored when Duf tripped, it was hilarious,” Kisner smiled. “[Spieth] is good until he sends it over the goal four houses over, and we've got to go knock on a neighbor’s door for the soccer ball.”

    The group is actually staying in two local houses that are next to each other, one with a large enough back yard and a soccer net, but perhaps not enough soccer balls.

    “We’re going to have to Amazon Prime a couple new balls to replace the ones we lost,” Kisner said.

    Getty Images

    Van Rooyen continues links run with impressive 67

    By Rex HoggardJuly 19, 2018, 12:27 pm

    CARNOUSTIE, Scotland – For Erik van Rooyen familiarity has not bred contempt.

    The South African, like many European Tour players, has been on a links golf odyssey the last three weeks, playing the Irish Open, Scottish Open and this week’s Open Championship in consecutive weeks, and the crash course paid off on Day 1 at Carnoustie when he opened with a 4-under 67 to assure himself a spot among the early leaders.

    Although van Rooyen missed the cut last week just down the coast at Gullane Golf Club, he entered the final round in Ireland with a four-stroke lead.


    Full-field scores from the 147th Open Championship

    Full coverage of the 147th Open Championship


    “I didn't pull it off the final day,” said van Rooyen, who closed with a 74 to tie for fourth place. “I still think I played pretty well. I was nervous. That's completely normal, and I'll learn how to deal with that. I'll take that experience into tournaments like this.”

    Van Rooyen, who was alone in second place when he completed his round, began his round with back-to-back birdies and was bogey-free until the last hole. It was just what one would expect from a player who has immersed himself in links golf for the better part of a month.

    “We've been playing nice golf now the last three weeks, so definitely used to the way this course is playing, definitely used to handling the wind,” he said. “So I'll be ready.”