Archive for October, 2009
Bring Balance Back Into Your Swing
Monday, October 26th, 2009Good balance is an essential ingredient to a consistent and accurate golf swing. Golfers with poor balance typically swing with excessive lateral movement (lateral sway) and/or incomplete weight transfer (reverse pivoting) during either the backswing or follow-through.
Single Leg Balance Drill
A simple way to improve your balance is by practicing the “Single Leg Balance Drill”. To perform this exercise, simply stand on a flat, firm surface and place a club shaft along your spine to help achieve a straight back posture to balance on. Lift one foot off the floor by flexing the hip and knee to 90° (see photo 1) and attempt to balance on one leg for up to 30 seconds. Then, switch feet and repeat the balance drill on the other foot. Continue balancing on one foot at a time for 10-20 repetitions. Once you have mastered this drill with your eyes open, then advance your balance skills by practicing the same exercise with your eyes closed!
Balance Beam Swing Drill
To integrate your improving balance with your golf swing, try the “Balance Beam Swing Drill”. To begin this drill, take no more than a wedge, stand with one foot behind the other on a 4”x 6” wood balance beam and assume your normal posture at address. Practice 10-20 slow, partial back and forward swings while maintaining your balance on the beam (See picture #2a,b). Then, reverse your foot position and repeat the drill. When you have mastered your ability to balance on the beam with partial swings and shorter clubs, advance to fuller swings. You can then challenge yourself more by progressing to longer clubs and attempt to perform the drill with your eyes closed.
Balance Beam Swing Drill
To integrate your improving balance with your golf swing, try the “Balance Beam Swing Drill”. To begin this drill, take no more than a wedge, stand with one foot behind the other on a 4”x 6” wood balance beam and assume your normal posture at address. Practice 10-20 slow, partial back and forward swings while maintaining your balance on the beam (See picture #2a,b). Then, reverse your foot position and repeat the drill. When you have mastered your ability to balance on the beam with partial swings and shorter clubs, advance to fuller swings. You can then challenge yourself more by progressing to longer clubs and attempt to perform the drill with your eyes closed.
Saturday, October 24th, 2009
Releasing and Stretching Exercises
Tuesday, October 20th, 2009| Upper Body Releases and Stretches | |||
 Chest Stretch Over Ball |  Chest Stretch Over Foam Roll |  Chest Stretch Over Pillow | |
 Prayer Stretch |  Twisting Prayer Stretch |  Scalene Stretch | |
 Stick Work | |||||
Lower Body Releases and Stretches | |||||
 Butterfly Stretch
|  90-90 Piriformis Hip Stretch |  Cross Under Piriformis |  Double Knee to Chest |  Cross Over Piriformis |  ITB Release with Ball |
 ITB Release Foam Roller |  Kneeling Hip Flexor Stretch |  90 90 Piriformis Stretch with Ball |  Piriformis Accupressure |  Quadriped Hip Flexor Stretch |  Search and Destroy |
 Standing Piriformis Stretch |  Supine Cross Over Piriformis |  Hamstring Stretches |  Supine Hip Flexor Stretch |  Single Knee to Chest | |
| Spine and Torso Releasing and Stretches | |||||
 Supine Trunk Rotation |  Trunk Rotation Legs Crossed |  Prone Press-up |  Scorpions |  Side Lying Trunk Rotation |  Side Stretch on Ball |
 Side Stretch on Pillow |  Side Stretch on Ball Knee Down |  Spine Extension on Ball |  Spine Flexion on Ball |  Static Back |  Static Back Accupressure |
 Straddle Rotation | |||||
Re-educate and Stability Exercises
Tuesday, October 20th, 2009Address Position Backswing And Follow-Through Kneeling Balance On Swiss Ball
Address Position And Backswing With Club On Foam Roll
Assisted Active Straight Leg Raise With Core Activation
Assisted Dorsiflexion/Plantarflexion Wallside
Assisted Hip Abduction With Core Activation
Backswing And Follow Through On Beam
Backswing And Follow Through On Beam With Club Across Chest
Bent Knee Hip Rotation (Supine) With Stable Pelvis
Bird Dog Alternating Arms And Legs
Chop With Rotation Half Kneeling
Chop Without Rotation Half Kneeling
Chop With Rotation Lunge Stance
Chop Without Rotation Lunge Stance
Club Behind The Spine Sequence
Club Behind The Spine Sequence 2
Deep Squat Heel Lift With Arm Raise
Deep Squat Heels Up With Arm Reach
Deep Squat With Lat Raise With Tubing
Feet Together Trunk Rotation With Club
Kinematic Sequence Lower Body Patterning Exercise
Kinematic Sequence Upper Body Patterning Exercise
Kneeling Balance On Swiss Ball
Lifts With Rotation Half Kneeling
Lifts Without Rotation Half Kneeling
Lower Abdominal Exercise Progression 1 (level 1)
Lower Abdominal Exercise Progression 2 (level 2, 3,4)
Lower Abdominal Exercise Progression 3 (level 5)
Lower Abdominal Exercise Progression 4 (level 6, 7)
Oscillating Technique For Isometric Stabilization
Primary Tilt And Single Leg Balance On Foam Roll
Primary Tilt, Backswing And Follow Through On Tilt Board
Prone To Supine Rolling (Lower Body)
Prone To Supine Rolling (Upper Body)
Quadruped Reach, Roll, And Assisted Lift
Resisted Quadruped Diagonals (Neutral Spine)
Resisted Quadruped Diagonals (Scapular Stability)
Resisted Quadruped Hip Extension (Neutral Spine)
Resisted Quadruped Reach (Neutral Spine)
Resisted Quadruped Reach (Scapular Stability)
Seated Balance On Swiss Ball With Leg Extensions
Single Leg Bridge With Core Activation
Single Leg Stance With Core Activation
Straight Knee/Hip Rotation (Supine) With Stable Pelvis
Supine Bridge Double Bent Knee To Double Straight Knee
Supine Bridge On Ball Bent Knee March
Supine Bridge On Ball Straight Knee
Supine Bridge On Ball Straight Knee March
Supine Bridge On Swiss Ball Bent Knee
Supine Bridge Single Bent Knee To Single Straight Knee
Supine Bridge With Leg Extension
Supine On Foam Roll Arms Overhead Scapular Protraction/Retraction
Supine On Foam Roll Scapular Depression To Elevation
Supine Right Side Reach And Glide
Supine To Prone Rolling (Lower Body)
Supine To Prone Rolling (Upper Body)
Tall Kneeling Flexion And Extension
Trunk Rotation With Ball Between Knees
Straight Leg Raise Core Activation
Bridge with Swiss Ball
Bridge on Swiss Ball No Arms
One Leg Bridge on Swiss Ball
Rebuilding and Strengthening Exercises
Tuesday, October 20th, 2009Core and Abdominal Strength | ||
 Abdominal Roll Out on Arms |  Abdominal Roll Out on Legs |  Abdominal Roll Out 2 |
 Assisted Crunch |  Curl-up on a Ball |  Curl-up |
 Ball Wave |  Hammer Chop |  Jack Knife Sit-up |  Oblique Curl-up |  Plank |  Hip Swivels Push-up Position |
 Plank Alternating Leg |  Plank to Push-up |  Prone Plank |  Hip Twister |  Prone Walkouts |  Resisted Core Activation |
 Russian Twists |  Side Curl-up Over Ball |  Single Leg Side Plank |  Side Hip Lifts |  Side Planks |  V-Sit |
 Upper Abdominal Curl with Twist |  Straight Leg Raise |  Skiers |  Side Bounce Twist |
Upper Body Strength | |||||
 Address Posture Rowing with Tubing |  Advanced Push-ups |  Chest Dumbbell Flys |  IYTW with Tubing |  Pullover |  Push-ups on Ball |
 Reach Roll Lift Plank |  Single Arm Row Tubing |  Sitting Forearm Rotations |  Seated Rowing |  Seated Shoulder Ext. Rotation |  Seated Shoulder Int. Rotation |
 Split Stance Chop |  Squat Stance Chop |  Squat Stance Lift |  Standing D1 Extension Lunge |  Standing D1 Flexion Lunge |  Standing D2 Extension Lunge |
 Standing D2 Flexion Lunge |  Standing D2 Flexion and Extension |  Standing Internal Rotation |  Standing Wrist Ulnar Deviation |  Standing Wrist Radial Deviation |  Standing Rowing |
 Lifts in Lunge Stance |  Lifts Lunges Stance No Rotation |  Wrist Strength 1 |  Split Stance Lifts | ||
Lower Body Strength | |||||
 Address Posture Lunges |  Step-ups |  Backward Lunge |  Box Jumps |  Box Steps |  Double Leg Dead Lift |
 Lateral Bounding |  Lunges with Rotation |  Medicine Ball Power Swing |  Reverse Wood Chop |  Seated Rotation Tubing |  Clams |
 Single Leg Bridge |  Resisted Lunge |  Mountain Climber Resisted |  Resisted Single Leg Bridge |  RNT Step-up |  Side Leg Lifts |
 Single Leg Ball Squat |  Split Jumps |  Split Squat |  Ball Squat |  Spine Squat on Ball |  One Leg Supine Ball Squat |
 Wall Squat |  X-Walk |  Single Arm Single Leg Deadlift | |||
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