Investing wisely in your game - Week 15

By Kelly BlackburnJune 24, 2010, 1:23 am

Welcome to week 15 of this series. These days we are all watching our dollars closely and diversifying our investments. Your golf game deserves the same attention! Investing in good equipment, professional lessons and time on the range is just the beginning. Taking time to invest in your fitness regimen for your game is budget friendly and a great return on your investment of time!

It’s important to structure your golf fitness program to enhance your overall performance on and off the course. Focus on stabilization work by using several muscle groups. Implement fitness tools which allow you to move your body in a more functional setting. These include stability balls, weighted balls, balance boards, traditional dumbbells, weighted club and the benefit of using your own bodyweight. All of these tools are budget friendly and are compact to travel with you! We will be using these tools to increase strength, flexibility, power and balance for your game.

This week we will be using the weighted powerball which can be purchased online in the Golf Fitness Golf Fitness Pro Shop.

Don’t forget to print a Progress Chart to note each exercise and the number of repetitions. We will add a new exercise each week and your goal will be to complete each of them 2-3 times a week! If you are just joining us, see the previous weeks to catch up!

Let’s get started!

When you think of athletes with washboard abs, golfers aren’t the first people who come to mind. Take a look around your course. Many golfers are a bit pudgy to say the least. Because of the examples many touring professionals have set over the past 10 years of training for their game, the good news is, today’s golfers are beginning to understand how imperative it is to keep the abs strong and flexible. 

Golf & Fitness Connection: In addition to insuring good posture throughout the swing, the abs are the opposite muscle group to balance the muscles of the lower back.

Here are two exercises to concentrate on your abdominals:

Weighted Ball Crunch

 

  1. 1. Lie on the floor with your knees bent and place a medicine ball between your bent knees. Squeeze your knees together to hold it in place. Stabilize your torso.
  2. 2. Place your hands behind your head.
  3. 3. Keep your chin tucked in throughout the exercise.
  4. 4. Slowly begin to lift your shoulders off the mat, at the same time bringing your knees up to meep your elbows. Focus on contracting your abdominal muscles to complete this motion.
  5. 5. Pause briefly when you feel a good contraction in the abdominals, then slowly return to the start position.
  6. 6. Repeat the exercise in a slow and controlled fashion until you have completed the set.
Recommended Reps:
Par Level: 12 reps
Birdie Level: 15 reps
Eagle Level: 20 reps

 


 
Reverse Ball Crunch

 

  1. 1. Start by sitting on the floor with a medicine ball between you bent knees. Squeeze you knees together to hold it in place.
  2. 2. Place your hands behind you to support; then lean back slightly bringing your feet off the floor. Stabilize your torso.
  3. 3. Slowly bring your knees towards your upper chest. Keep your chin tucked in.
  4. 4. Hold in The upper position for two seconds then return to the start position.
  5. 5. Try to maintain the abdominal contraction, not releasing the tension, throughout the exercise.
  6. 6. Remember to breathe normally. Don’t hold your breath.
Recommended Reps:
Par Level: 12 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


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

Johnson begins Open week as 12/1 betting favorite

By Will GrayJuly 16, 2018, 5:15 pm

Dustin Johnson heads into The Open as the top-ranked player in the world, and he's also an understandable betting favorite as he looks to win a second career major.

Johnson has not played since the U.S. Open, where he led by four shots at the halfway point and eventually finished third. He has three top-10 finishes in nine Open appearances, notably a T-2 finish at Royal St. George's in 2011.

Johnson opened as a 12/1 favorite when the Westgate Las Vegas Superbook first published odds for Carnoustie after the U.S. Open, and he remains at that number with the first round just three days away.

Here's a look at the latest odds on some of the other top contenders, according to the Westgate:

12/1: Dustin Johnson

16/1: Rory McIlroy, Rickie Fowler, Justin Rose

20/1: Jordan Spieth, Justin Thomas, Tommy Fleetwood, Brooks Koepka, Jon Rahm

25/1: Jason Day, Henrik Stenson, Tiger Woods

30/1: Sergio Garcia, Francesco Molinari, Paul Casey, Alex Noren, Patrick Reed

40/1: Hideki Matsuyama, Marc Leishman, Branden Grace, Tyrrell Hatton

50/1: Phil Mickelson, Ian Poulter, Matthew Fitzpatrick

60/1: Russell Knox, Louis Oosthuizen, Matt Kuchar, Bryson DeChambeau, Zach Johnson, Tony Finau, Bubba Watson

80/1: Lee Westwood, Adam Scott, Patrick Cantlay, Rafael Cabrera-Bello, Thomas Pieters, Xander Schauffele

100/1: Shane Lowry, Webb Simpson, Brandt Snedeker, Ryan Fox, Thorbjorn Olesen

Getty Images

Woods needs top-10 at Open to qualify for WGC

By Will GrayJuly 16, 2018, 4:34 pm

If Tiger Woods is going to qualify for the final WGC-Bridgestone Invitational at Firestone Country Club, he'll need to do something he hasn't done in five years this week at The Open.

Woods has won eight times at Firestone, including his most recent PGA Tour victory in 2013, and has openly stated that he would like to qualify for the no-cut event in Akron before it shifts to Memphis next year. But in order to do so, Woods will need to move into the top 50 in the Official World Golf Ranking after this week's event at Carnoustie.

Woods is currently ranked No. 71 in the world, down two spots from last week, and based on projections it means that he'll need to finish no worse than a tie for eighth to have a chance of cracking the top 50. Woods' last top-10 finish at a major came at the 2013 Open at Muirfield, where he tied for sixth.


Updated Official World Golf Ranking


There are actually two OWGR cutoffs for the Bridgestone, July 23 and July 30. That means that Woods could theoretically still add a start at next week's RBC Canadian Open to chase a spot in the top 50, but he has said on multiple occasions that this week will be his last start of the month. The WGC-Bridgestone Invitational will be played Aug. 2-5.

There wasn't much movement in the world rankings last week, with the top 10 staying the same heading into the season's third major. Dustin Johnson remains world No. 1, followed by Justin Thomas, Justin Rose, Brooks Koepka and Jon Rahm. Defending Open champ Jordan Spieth is ranked sixth, with Rickie Fowler, Rory McIlroy, Jason Day and Tommy Fleetwood rounding out the top 10.

Despite taking the week off, Sweden's Alex Noren moved up three spots from No. 14 to No. 11, passing Patrick Reed, Bubba Watson and Paul Casey.

John Deere Classic champ Michael Kim went from No. 473 to No. 215 in the latest rankings, while South African Brandon Stone jumped from 371st to 110th with his win at the Scottish Open.

Getty Images

Spieth takes familiar break ahead of Open defense

By Rex HoggardJuly 16, 2018, 3:50 pm

CARNOUSTIE, Scotland – As his title chances seemed to be slipping away during the final round of last year’s Open Championship, Jordan Spieth’s caddie took a moment to remind him who he was.

Following a bogey at No. 13, Michael Greller referenced a recent vacation he’d taken to Mexico where he’d spent time with Michael Phelps and Michael Jordan and why he deserved to be among that group of singular athletes.

Spieth, who won last year’s Open, decided to continue the tradition, spending time in Cabo again before this week’s championship.


Full coverage of the 147th Open Championship


“I kind of went through the same schedule,” Spieth said on Monday at Carnoustie. “It was nice to have a little vacation.”

Spieth hasn’t played since the Travelers Championship; instead he attended the Special Olympics USA Games earlier this month in Seattle with his sister. It was Spieth’s first time back to the Pacific Northwest since he won the 2015 U.S. Open.

“I went out to Chambers Bay with [Greller],” Spieth said. “We kind of walked down the 18th hole. It was cool reliving those memories.”

But most of all Spieth said he needed a break after a particularly tough season.

“I had the itch to get back to it after a couple weeks of not really working,” he said. “It was nice to kind of have that itch to get back.”

Getty Images

Harrington: Fiery Carnoustie evokes Hoylake in '06

By Ryan LavnerJuly 16, 2018, 3:45 pm

CARNOUSTIE, Scotland – One course came to mind when Padraig Harrington arrived on property and saw a firm, fast and yellow Carnoustie.

Hoylake in 2006.

That's when Tiger Woods avoided every bunker, bludgeoned the links with mid-irons and captured the last of his three Open titles.

So Harrington was asked: Given the similarity in firmness between Carnoustie and Hoylake, can Tiger stir the ghosts this week?


Full coverage of the 147th Open Championship


“I really don’t know,” Harrington said Monday. “He’s good enough to win this championship, no doubt about it. I don’t think he could play golf like the way he did in 2006. Nobody else could have tried to play the golf course the way he did, and nobody else could have played the way he did. I suspect he couldn’t play that way now, either. But I don’t know if that’s the strategy this week, to lay up that far back.”

With three days until the start of this championship, that’s the biggest question mark for Harrington, the 2007 winner here. He doesn’t know what his strategy will be – but his game plan will need to be “fluid.” Do you attack the course with driver and try to fly the fairway bunkers? Or do you attempt to lay back with an iron, even though it’s difficult to control the amount of run-out on the baked-out fairways and bring the bunkers into play?

“The fairways at Hoylake are quite flat, even though they were very fast,” Harrington said. “There’s a lot of undulations in the fairways here, so if you are trying to lay up, you can get hit the back of a slope and kick forward an extra 20 or 30 yards more than you think. So it’s not as easy to eliminate all the risk by laying up.”