Fit from 8 to 80 - Week 2

By Kelly BlackburnAugust 2, 2005, 4:00 pm
This is week 2 of the Fit from 8 to 80 series. This week the exercises will be demonstrated by Davis Riley who is 8 years old and currently holds the title of Mississippi State Junior Champion and who placed in the top third of the field this past week at the U.S. Kids World Championship! Congratulations Davis! Regardless of your age these exercises will benefit you and your game!
 
Kelly Blackburn with weighted ballTouring professionals know that winning on the tour today takes much more than skill on the course. The field is far too competitive to leave any of the key contributing elements to chance. Preparing their bodies for play is a critical component to a golfers success. This rings true to the growing number of junior golfers as well. Its important to structure your golf fitness program to enhance your overall performance on and off the course. Try to avoid the traditional gym machines which focus on isolating specific muscle groups and require no stabilization work by additional muscle groups. Implement some old and new fitness tools which allow you to move your body in a more functional setting. These include cable machines, stability balls, weighted balls, balance boards, traditional dumbbells and the benefit of using your own bodyweight.

For the first three weeks we will be training with a weighted ball. You can order the ball and handbook in the Pro Shop. Please note the recommended ball weight categories: Juniors - 2lbs, Women & Seniors ' 4lbs, Men ' 6lbs. Dont forget to print a Progress Chart to note each exercise and the number of repetitions. As always these training classes progress weekly with two new exercises each week, so at the end of an eight week class you should have 16 exercises on your progress chart completing each of them 2-3 times a week!
 
Lets Get Started!
 
Strengthening your shoulder girdle for a greater shoulder turn, more stability at the top of your backswing and added distance off the tee!
 
Fit from 8 to 80!

Fit from 8 to 80! Fit from 8 to 80!


Start: Stand with both feet at address and grip the ball at the sides pressing inward on the ball. This helps with strengthening your hands.
 
Action: Slowly raise the ball to the top of your backswing and hold for a count of 4. Slowly swing through to your finish position and hold for a count of 4. Return to address position and repeat.
 
Recommended Reps:
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.
 
Strengthen the wrists and forearms while training to turn your hands over. This leads to better club control!
 
Fit from 8 to 80!

Fit from 8 to 80! Fit from 8 to 80!

 
Start: Stand with your feet at address and grip the ball at the sides pressing inward on the ball. This helps with strengthening your hands.
 
Action: Extend your arms and slowly raise the ball to one side while rotating the ball over using your lead arm. Hold for a count of 4. Slowly return to the start position and rotate to the opposite side turning the ball over as if you were turning your hands over at impact. Repeat this motion so that it becomes one fluid movement until you have reached the desired reps.
 
Recommended Reps:
Par Level: 10 reps
Birdie Level: 15 reps
Eagle Level: 20 reps
 

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.
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