Fit-in-Fifteen - Week 1

By Kelly BlackburnOctober 31, 2006, 5:00 pm
Welcome to week 7 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!
 
Training at home is inexpensive, easy, and convenient. Comfortably nestled in the confines of your own home you have no legitimate excuse for ignoring your training regimen, even though you may find hundreds of reasons to put it off. The fact is that you have to make the time to work out at home and with this workout series youll only need 15 minutes!
 
The first step is to test yourself using the Fitness Analyzer. These tests give you a starting point of reference. You will find a training log and as you work through your regimen, list each exercise that you perform each day because seeing your results is an important part of the process. Long before you see measurable results in the mirror or on the course, you can see demonstrable results in black and white through this log.
 
We will be using equipment that is affordable and easy to store at home. For those of you who travel, you can easily pack any of these pieces to continue your workouts on the road! We will be using a weighted swing trainer, weighted ball, stability ball, strength tube, and stretch trainer for this series. Any or all of these items can be purchased in the golf fitness pro shop.
 
Lets get started!
 
Weighted Club
 
Target Drill
 
Strength Training

1. Start with the Strength Trainer at address.
Strength Training

2. Turn your shoulders and hips to swing the club back to where the shaft is parallel to the ground. Hold for 2 seconds.
Strength Training

3. Then return the Strength Trainer back to the address position.

 
1. Swing SLOWLY and DELIBERATELY holding the completion of each drill for 2 seconds.
2. Repeat the drill for 1 minute before moving on.
 
Weighted Ball
 
Golf & Fitness Connection: Core strength for your trunk muscles is vital for your golf performance. These exercises strengthen your legs for better balance, and improve range of motion for added power behind the ball.
 
Side to Side Torso Drill
 
Side to Side Torso

 
Repeat the drill for 1 minute before moving on
 
Stability Ball
 
Power Squat Drill
 
Power Squat

 
Repeat the drill for 1 minute before moving on
 
Strength Tube
 
Tricep Extension Drill
 
Kelly Blackburn Kelly Blackburn

 
1. Start by placing the arch of one foot center of the tube and the opposite foot forward. Clasp the hands together and stretch the tubing overhead for resistance.
 
2. Bend the elbows and slowly lower the forearms behind the head. Slowly return to the start position and repeat the drill for 1 minute before moving on.
 
Stretch Trainer
 
Hamstring Drill
 
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 the position for 30 seconds and repeat to the opposite side.
 
Now that you have completed all 5 exercises, go back to the beginning and repeat all 5 again for two more complete sets that will equal a total of 15 minutes! Remember to visit the pro shop if you need any of the training aids that we are using in 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

    Lincicome grouped with two rookies in Barbasol

    By Golf Channel DigitalJuly 17, 2018, 9:54 pm

    Brittany Lincicome will tee it up with a pair of rookies when she makes her first start in a PGA Tour event Thursday at the Barbasol Championship at Keene Trace Golf Club in Nicholasville, Ky.

    Lincicome, an eight-time LPGA winner, is scheduled to go off the 10th tee at 9:59 a.m. ET in the first round with Sam Ryder, 28, and Conrad Shindler, 29. They’re off the first tee Friday at 2:59 p.m. ET

    Lincicome will become just the sixth woman to play in a PGA Tour event, joining Babe Zaharias, Shirley Spork, Annika Sorenstam, Suzy Whaley and Michelle Wie.

    “The first three or four holes, I’ll be a nervous wreck, for sure,” Linicome said.

     

     

    Getty Images

    Lincicome thrilled by reception from male pros

    By Randall MellJuly 17, 2018, 8:31 pm

    Brittany Lincicome wondered how PGA Tour pros would greet her when she arrived to play the Barbasol Championship this week.

    She wondered if there would be resentment.

    She also wondered how fans at Keene Trace Golf Club in Nicholasville, Ky., would receive her, and if a social media mob would take up pitchforks.

    “I can’t stop smiling,” Lincicome said Tuesday after her first practice round upon arriving. “Everyone has been coming up to me and wishing me luck. That means a lot.”

    PGA Tour pro Martin Piller, husband of LPGA pro Gerina Piller, welcomed her immediately.

    Other pros sought her out on the practice putting green.

    She said she was also welcomed joining pros at a table in player dining.

    Fans have been stopping her for autographs.

    “It has been an awesome reception,” said Dewald Gouws, her husband, a former long-drive competitor. “I think it’s put her much more at ease, seeing the reception she is getting. There’s a lot of mutual respect.”

    Lincicome, 32, wasn’t sure if she would be playing a practice round alone Tuesday morning, but when she made her way to the first tee, Domenico Geminiani was there, just about to go off.

    He waved Lincicome over.

    “He said, `Hey, Brittany, do you want to join me?’” Gouws said. “Come to find out, Dom’s a pretty cool guy.”

    Geminiani made it into the field as a Monday qualifier.

    “The two of us were both trying to figure things out together,” Lincicome said.

    Keene Trace will play to 7,328 yards on the scorecard. That’s more than 800 yards longer than Highland Meadows, where Lincicome finished second at the LPGA’s Marathon Classic last weekend. Keene Trace was playing even longer than its listed yardage Tuesday, with recent rains softening it.

    Nicknamed “Bam Bam,” Lincicome is one of the longest hitters in the women’s game. Her 269.5 yard average drive is 10th in the LPGA ranks. It would likely be dead last on the PGA Tour, where Brian Stuard (278.2) is the last player on the stats list at No. 201.

    “I think if I keep it in the fairway, I’ll be all right,” Lincicome said.

    Lincicome is an eight-time LPGA winner, with two major championships among those titles. She is just the sixth woman to compete in a PGA Tour event, the first in a decade, since Michelle Wie played the Reno-Tahoe Open, the last of her eight starts against the men.

    Lincicome will join Babe Zaharias, Shirley Spork, Annika Sorenstam, Suzy Whaley and Wie in the elite ranks.

    Zaharias, by the way, is the only woman to make a 36-hole cut in PGA Tour history, making it at the 1945 L.A. Open before missing a 54-hole cut on the weekend.

    What are Lincicome’s expectations?

    She would love to make the cut, but . . .

    “Just going to roll with it and see what happens,” she said. “This is once in a lifetime, probably a one-and-done opportunity. I’m just going to enjoy it.”

    Lincicome grew up playing for the boys’ golf team at Seminole High on the west coast of Florida. She won a couple city championships.

    “I always thought it would be cool to compete against the guys on the PGA Tour,” Lincicome said. “I tend to play more with the guys than women at home. I never would have gone out and told my agent, `Let’s go try to play in a PGA Tour event,’ but when Tom Murray called with this opportunity, I was really blown away and excited by it. I never in a million years thought I would have this opportunity.”

    Tom Murray, the president of Perio, the parent company of Barbasol and Pure Silk, invited Lincicome to accept one of the tournament’s sponsor exemptions. Lincicome represents Pure Silk.

    Lincicome said her desire to play a PGA Tour event is all about satisfying her curiosity, wanting to know how she would stack up at this level. She also wants to see if the experience can help take her to the next level in the women’s game.

    As a girl growing up, she played Little League with the boys, instead of softball with the girls. She said playing the boys in golf at Seminole High helped her get where she is today.

    “The guys were better, and it pushed me to want to be better,” Lincicome said. “I think playing with the guys [on the PGA Tour], I will learn something to take to LPGA events, and it will help my game, for sure.”

    Lincicome has been pleased that her fellow LPGA pros are so supportive. LPGA winner Kris Tamulis is flying into Kentucky as moral support. Other LPGA pros may also be coming in to support her.

    The warm fan reception Lincicome is already getting at Keene Trace matters, too.

    “She’s already picked up some new fans this week, and hopefully she will pick up some more,” Gouws said. “I don’t think she’s putting too much expectation on herself. I think she really does just want to have fun.”

    Getty Images

    Stunner: Inbee Park steps aside for Int. Crown

    By Randall MellJuly 17, 2018, 4:00 pm

    There was a big surprise this week when the LPGA announced the finalized lineups for the UL International Crown.

    Rolex world No. 1 Inbee Park won’t be teeing it up for the host South Koreans Oct. 4-7 in Incheon.

    She has withdrawn, saying she wanted another Korean to be able to experience the thrill of representing her country.

    It’s a stunner given the importance the LPGA has placed on taking the UL International Crown to South Korea and its golf-crazy allegiance to the women’s game in the Crown’s first staging outside the United States.

    Two-time major champion In Gee Chun will replace Park.

    "It was my pleasure and honor to participate in the first UL International Crown in 2014 and at the 2016 Olympics, and I cannot describe in one word how amazing the atmosphere was to compete as a representative of my country,” Park said. “There are so many gifted and talented players in Korea, and I thought it would be great if one of the other players was given the chance to experience the 2018 UL International Crown.”

    Chun, another immensely popular player in South Korea, was the third alternate, so to speak, with the world rankings used to field teams. Hye Jin Choi and Jin Young Ko were higher ranked than Chun but passed because of commitments made to competing in a Korean LPGA major that week. The other South Koreans who previously qualified are So Yeon Ryu, Sung Hyun Park and I.K. Kim.

    Getty Images

    Na: I can admit, 'I went through the yips'

    By Rex HoggardJuly 17, 2018, 3:35 pm

    CARNOUSTIE, Scotland – Following his victory two weeks ago at A Military Tribute at the Greenbrier, Kevin Na said his second triumph on the PGA Tour was the most rewarding of his career.

    Although he declined to go into details as to why the victory was so gratifying at The Greenbrier, as he completed his practice round on Tuesday at the Open Championship, Na shed some light on how difficult the last few years have been.

    “I went through the yips. The whole world saw that. I told people, 'I can’t take the club back,'” Na said on Tuesday at Carnoustie. “People talked about it, 'He’s a slow player. Look at his routine.' I was admitting to the yips. I didn’t use the word ‘yip’ at the time. Nobody wants to use that word, but I’m over it now so I can use it. The whole world saw it.”


    Full-field tee times from the 147th Open Championship

    Full coverage of the 147th Open Championship


    Na, who made headlines for his struggles to begin his backswing when he found himself in the lead at the 2012 Players Championship, said he asked other players who had gone through similar bouts with the game’s most dreaded ailment how they were able to get through it.

    “It took time,” he said. “I forced myself a lot. I tried breathing. I tried a trigger. Some guys will have a forward press or the kick of the right knee. That was hard and the crap I got for it was not easy.”

    The payoff, however, has steadily arrived this season. Na said he’d been confident with his game this season following a runner-up showing at the Genesis Open and a fourth-place finish at the Fort Worth Invitational, and he felt he was close to a breakthrough. But being able to finish a tournament like he did at The Greenbrier, where he won by five strokes, was particularly rewarding.

    “All good now,” he smiled. “I knew I was good enough to win again, but until you do it sometimes you question yourself. It’s just the honest truth.”