Strength for Your Swing - Week 4

By Kelly BlackburnFebruary 1, 2005, 5:00 pm
This is week four of our class Strength for Your Swing. In this series we will concentrate on strength exercises along with flexibility exercises to better your health and your golf swing. The first step is to print the workout chart so that you can chart your progress. The next step is to go to week one, week two and week three to perform and chart these exercises in addition to this weeks workout! The Strength Trainer and Stretch Trainer used in this series can be found in the Pro Shop.
 
Kelly Blackburn with a stretch trainer

 
Points to Remember:
  1. Start the golf swing by turning your shoulders and your hips in unison to a point where the shaft is pointing at 9:00 before your hands get involved.

  2. Start the downswing by shifting your weight off of the right foot as you turn your hips.

  3. In the downswing at 10:30, start straightening the right arm and flattening the left wrist to insure a square clubface at impact and beyond impact for 12 inches.

  4. Finish in balance and facing the target.
Swinging Drills Routine:
  1. Swing SLOWLY and DELIBERATELY holding the completion of each drill for 2 seconds.

  2. Repeat each drill for 12 repetitions before moving on.

  3. Swing through the 4 backswing drills, rest 2 minutes.

  4. Swing through the 4 downswing drills, rest 2 minutes.

  5. Swing through the Full Swing Drill for 12 repetitions to complete the Swinging Drills Routine.
Now lets get started!
 
Extention Drill

Strength Training

1. Swing the Strength Trainer to the top of your backswing. Hold for 2 seconds.
Strength Training

2. Shift your weight off of your right foot as you turn your hips while swinging down to 10:30. Hold for 2 seconds.

Strength Training

3. From 10:30, straighten your right arm and flatten your left wrist squaring up the clubface to 5:00.
Strength Training

4. Keep swinging through to 3:00 creating maximum extension. Hold for 2 seconds.

Par Level = 12 reps
Birdie Level = 15 reps
Eagle Level = 20 reps
 
Low Back Stretch

Low Back stretch

 
Start: Lie back with both knees bent and feet flat on the floor. Pull the right leg to the chest and wrap the center of the stretch trainer around the back of the thigh.
 
Action: Hold the stretch trainer equally on both sides and slowly bend the knee into the chest to create the stretch.
 
Finish: Release the tension and repeat but the second time increase the stretch.
 
Flexible low back will promote a fuller turn.
 
Keep in mind that as your body changes with becoming stronger and more flexible, its important to keep swinging your club to keep your tempo and timing in check! If you combined week one, two, three and four you should have 10 exercises on your chart. Try and complete this workout 2-3 days weekly. Remember to implement your cardio workout as well.
 
Kelly
Click here for training aids from the Golf Fitness Pro Shop!

 
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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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    Slump over? Sergio had 'very positive week' in Portugal

    By Ryan LavnerSeptember 26, 2018, 8:14 am

    SAINT-QUENTIN-EN-YVELINES, France – Sergio Garcia’s late commitment to the Portugal Masters may have given him the boost he needed for the Ryder Cup.

    After failing to qualify for the PGA Tour’s FedExCup playoffs, Garcia told European Ryder Cup captain Thomas Bjorn that he’d add the European Tour event in Portugal if he were selected to the team as a wildcard pick.

    Garcia made good on his promise, and last week he tied for seventh – his best worldwide finish since March.

    “I was very pleased the way I played,” he said. “I think I played very, very nicely throughout the whole week, which was nice. It felt like it was a very positive week.”

    There hadn’t been many positive weeks throughout the year for Garcia, who has slipped from 10th to 28th in the world rankings. The 2017 Masters champion missed the cut in all four majors and struggled with inconsistency.

    Still, Garcia was selected to the European team, and Bjorn often cited Garcia’s intangibles – his familiarity with foursomes, his presence in the team room – in justifying his pick.

    Even Garcia conceded Wednesday that his selection had more to do with experience than form.

    “That’s probably, to be totally honest, one of the reasons why the vice captains and the captain decided to have me on the team,” he said, “not only for what I can bring on the golf course, but what I can bring outside.”

    Garcia may have found the spark that his game desperately needed. Six of his past eight rounds have been in the 60s, and he has shot a combined 27 under par during those two starts.

    Getty Images

    McIlroy: Tiger is just one of 12 at Ryder Cup

    By Ryan LavnerSeptember 26, 2018, 7:59 am

    SAINT-QUENTIN-EN-YVELINES, France – Tiger Woods might be the biggest star in golf, but Rory McIlroy views him as just one of 12 this week at the Ryder Cup.

    “We’re not looking at any individuals,” he said Wednesday. “We’re just trying to beat the U.S. team. It’s great what he did on Sunday. But to focus on one player is silly, especially when I might not even see him this week at any point this week because I mightn’t be on the course with him or play against him. …

    “We’re looking to beat the U.S. team. We’re not looking to just beat Tiger Woods.”

    McIlroy had a front-row seat to Woods’ first victory in more than five years on Sunday. Playing in the final group at the Tour Championship, McIlroy struggled with his driver en route to a final-round 74 and disappointing tie for seventh.

    Asked whether there was any element of intimidation at East Lake, McIlroy replied: “That East Lake rough was really tough, yeah. That was the most intimidating part about it. Started hitting a few drives left and right early, and I didn’t actually have quite a good view from the trees on Sunday. I couldn’t really see what was happening too much.”

    Getty Images

    U.S. captures Junior Ryder Cup

    By Golf Channel DigitalSeptember 26, 2018, 12:29 am

    The U.S. defeated Europe, 12 ½ to 11 ½, in the Junior Ryder Cup at Golf Disneyland at Disneyland Paris.

    Rachel Heck, 16, of Memphis, Tenn., clinched the winning half-point on the 18th hole with a 12-foot birdie putt that halved her match with Annabell Fuller, 16, of England.

    "It was the most incredible experience of my life," said Heck, a Stanford commit who last week made the cut in her second LPGA major, the Evian Masters.

    Michael Thorbjornsen, 16, of Wellesley, Mass., the 2018 U.S. Junior Amateur champion, drove the green on the 315-yard 18th hole, the ball stopping within 5 feet of the pin. His eagle putt completed 2-up win over 15-year-old Spaniard David Puig and ensured that the U.S. would retain the Junior Ryder Cup, as the defending champion needs only a tie (12 points) to maintain possession of the trophy.

    Singles results

    Match 1 - Lucy Li (USA) def. Amanda Linner (EUR), 4 and 3

    Match 2 — Rasmus Hojgaard (EUR) def. William Moll (USA), 1 up

    Match 3 —  Ingrid Lindblad (EUR) halved Rose Zhang (USA)

    Match 4 – Nicolai Hojgaard (USA) def. Canon Claycomb (USA), 4 and 2

    Match 5 — Yealimi Noh (USA) def. Emma Spitz (EUR), 3 and 2

    Match 6 —  Ricky Castillo (USA) def. Eduard Rousaud Sabate (EUR), 3 and 1

    Match 7 – Emilie Alba-Paltrinieri (EUR) def. Erica Shepherd (USA), 2 up

    Match 8 — Michael Thorbjornsen (USA) def. David Puig (EUR), 2 up

    Match 9 – Alessia Nobilio (EUR) def. Alexa Pano (USA), 2 and 1

    Match 10 —  Robin Tiger Williams (EUR) def. Cole Ponich (USA), 2 and 1

    Match 11 – Annabell Fuller (EUR) halved Rachel Heck (USA)

    Match 12 — Conor Gough (EUR) def. Akshay Bhatia (USA), 1 up

     

    TOUR Championship Final Round Becomes Most-Watched FedExCup Playoffs Telecast Ever and Most-Watched PGA TOUR Telecast of 2018

    By Golf Channel Public RelationsSeptember 25, 2018, 6:48 pm

    ORLANDO, Fla., (Sept. 25, 2018) – NBC Sports Group’s final round coverage of the TOUR Championship on Sunday (3:00-6:19 p.m. ET) garnered a Total Audience Delivery (TAD) of 7.8 million average viewers, as Tiger Woods claimed his 80th career victory, and his first in five years. The telecast’s TAD was up 212% vs. 2017 (2.5m). Television viewership posted 7.18 million average viewers, up 192% YOY (2.46m) and a 4.45 U.S. household rating, up 178% vs. 2017 (1.60). It also becomes the most-watched telecast in the history of the FedExCup Playoffs (2007-2018) and the most-watched PGA TOUR telecast in 2018 (excludes majors).

    Coverage peaked from 5:45-6 p.m. ET with 10.84 million average viewers as Woods finished his TOUR Championship-winning round and Justin Rose sealed his season-long victory as the FedExCup champion. The peak viewership number trails only the Masters (16.84m) and PGA Championship (12.39m) in 2018. The extended coverage window (1:30-6:19 p.m. ET) drew 5.89 million average viewers and a 3.69 U.S. household rating to become the most-watched and highest-rated TOUR Championship telecast on record (1991-2018).

    Sunday’s final round saw 18.4 million minutes streamed across NBC Sports Digital platforms (+561% year-over-year), and becomes NBC Sports’ most-streamed Sunday round (excluding majors) on record (2013-’18).

    Sunday’s lead-in coverage on Golf Channel (11:54 a.m.-1:25 p.m. ET) also garnered a Total Audience Delivery of 829K average viewers and posted a .56 U.S. household rating, becoming the most-watched and highest rated lead-in telecast of the TOUR Championship ever (2007-2018). Golf Channel was the No. 2 Sports Network during this window and No. 7 out of all Nielsen-rated cable networks during that span.

     This week, NBC Sports Group will offer weeklong coverage of the biennial Ryder Cup from Le Golf National outside of Paris. Live From the Ryder Cup continues all week on Golf Channel, surrounding nearly 30 hours of NBC Sports’ Emmy-nominated live event coverage, spanning from Friday morning’s opening tee shot just after 2 a.m. ET through the clinching point on Sunday. The United States will look to retain the Ryder Cup after defeating Europe in 2016 (17-11), and aim to win for the first time on European soil in 25 years, since 1993.

     

    -NBC Sports Group-