Golf Fitness Training Programs Franchise

Archive for October, 2009

Bring Balance Back Into Your Swing

Monday, October 26th, 2009

Good 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!

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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.


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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

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Releasing and Stretching Exercises

Tuesday, October 20th, 2009
    Upper Body Releases and Stretches
Chest Stretch Over Ball

Chest Stretch Over Ball

Chest Stretch Over Foam Roll

Chest Stretch Over Foam Roll

Chest Stretch Over Pillow

Chest Stretch Over Pillow

Prayer Stretch

Prayer Stretch

Twisting Prayer Stretch

Twisting Prayer Stretch

Scalene Stretch

Scalene Stretch

Stick Work

Stick Work

     

Lower Body Releases and Stretches

Butterfly Stretch

 


90-90 Piriformis Hip Stretch

90-90 Piriformis Hip Stretch

Cross Under Piriformis

Cross Under Piriformis

Double Knee to Chest

Double Knee to Chest

Cross Over Piriformis

Cross Over Piriformis

ITB Release with Ball

ITB Release with Ball

ITB Release Foam Roller

ITB Release Foam Roller

Kneeling Hip Flexor Stretch

Kneeling Hip Flexor Stretch

90 90 Piriformis Stretch with Ball

90 90 Piriformis Stretch with Ball

Piriformis Accupressure

Piriformis Accupressure

Quadriped Hip Flexor Stretch

Quadriped Hip Flexor Stretch

Search and Destroy

Search and Destroy

Standing Piriformis Stretch

Standing Piriformis Stretch

Supine Cross Over Piriformis

Supine Cross Over Piriformis

Hamstring Stretches

Hamstring Stretches

Supine Hip Flexor Stretch

Supine Hip Flexor Stretch

Single Knee to Chest Stretch

Single Knee to Chest

 
Spine and Torso Releasing and Stretches     
Supine Trunk Rotation

Supine Trunk Rotation

Supine Trunk Rotation Legs Crossed

Trunk Rotation Legs Crossed

Prone Press-up

Prone Press-up

Scorpions

Scorpions

Side Lying Trunk Rotation

Side Lying Trunk Rotation

Side Stretch on Ball

Side Stretch on Ball

Side Stretch on Pillow

Side Stretch on Pillow

Side Stretch on Ball Knee Down

Side Stretch on Ball Knee Down

Spine Extension on Ball

Spine Extension on Ball

Spine Flexion on Ball

Spine Flexion on Ball

Static Back

Static Back

Static Back Accupressure

Static Back Accupressure

Straddle Rotation

Straddle Rotation

     

Re-educate and Stability Exercises

Tuesday, October 20th, 2009

3 Position Bridge

4 Point Opposite Arm Leg

Abdominal Hollow In Neutral

Address Position Backswing And Follow-Through Kneeling Balance On Swiss Ball

Address Position And Backswing With Club On Foam Roll

Address Posture Oscillations

Around The Worlds

Assisted Active Straight Leg Raise With Core Activation

Assisted Curl-Up

Assisted Dorsiflexion/Plantarflexion Wallside

Assisted Hip Abduction With Core Activation

Assisted Single Leg Bridge

At The Top Oscillation Drill

Backswing And Follow Through On Beam

Backswing And Follow Through On Beam With Club Across Chest

Balance On A Beam

Ball Release Impact Drill

Bent Knee Hip Rotation (Supine) With Stable Pelvis

Bird Dog Alternating Arms And Legs

Bird Dog Arm Raises

Bird Dog Hip Extension

Bridge With Leg Extension

Bridge With Leg March

Bridging (Supine)

Butterfly Stretch

Butterfly Wings

Cats And Dogs

Chop With Rotation Half Kneeling

Chop Without Rotation Half Kneeling

Chop With Rotation Lunge Stance

Chop Without Rotation Lunge Stance

Closed Chain Dorsiflexion

Club Behind The Spine Sequence

Club Behind The Spine Sequence 2

Criss-Cross Deep Squat

Dead Bug Sequence

Deep Squat Heel Lift With Arm Raise

Deep Squat Heels Up With Arm Reach

Deep Squat With Lat Raise With Tubing

Deer In The Headlights

Dumbbell Deep Squat

Dynamic Hamstrings

Elevated Heel Taps

Feet Together Trunk Rotation With Club

Figure 4 Walks

Freeze

Gentle Ab Roller

Half Kneeling Chop

Half Kneeling D1 Extension

Half Kneeling D1 Flexion

Half Kneeling D2 Extension

Half Kneeling D2 Flexion

Half Kneeling Lift

Half Kneeling Rotation

Hip Lead Impact Drill

Hip Lifts

Hip Swivels

Hip Twister

Hip Twister Supported

Impact Position Hip Swivels

IYTW On Swiss Ball

Kinematic Sequence Lower Body Patterning Exercise

Kinematic Sequence Upper Body Patterning Exercise

Kneeling Balance On Swiss Ball

Leg Lowering Against A Wall

Leg Overs

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)

L’s On Ball

Open Books

Oscillating Technique For Isometric Stabilization

Pelvic Tilts Supine

Prayer Stretch With Arm Lift

Primary Tilt And Single Leg Balance On Foam Roll

Primary Tilt On A Beam

Primary Tilt, Backswing And Follow Through On Tilt Board

Prone Hip Extension

Prone Over Ball Extension

Prone To Supine Rolling (Lower Body)

Prone To Supine Rolling (Upper Body)

Quadruped Reach, Roll, And Assisted Lift

Reach Roll And Lift Down

Reach Roll And Lift Up

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)

RNT Single Leg Bridge

RNT Single Leg Toe Touch

Seated Balance On Swiss Ball

Seated Balance On Swiss Ball With Leg Extensions

Shoulder Swivels

Side Lying Rotation

Single Leg Bridge With Core Activation

Single Leg Stance With Core Activation

Sitting Spine Rotation

Starfish Pattern 1

Starfish Pattern 2

Stork Turns

Stork Turn Supported

Straight Knee/Hip Rotation (Supine) With Stable Pelvis

Superman

Supine Abductor Squeeze

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 Bridge With March

Supine Chop

Supine Flexion And Extension

Supine Lift

Supine On Foam Roll Arms Overhead Scapular Protraction/Retraction

Supine On Foam Roll Scapular Depression To Elevation

Supine Push-Pull

Supine Right Side Reach And Glide

Supine To Prone Rolling (Lower Body)

Supine To Prone Rolling (Upper Body)

Tall Kneeling Arm Diagonals

Tall Kneeling Chop

Tall Kneeling D1 Extension

Tall Kneeling D1 Flexion

Tall Kneeling D2 Extension

Tall Kneeling D2 Flexion

Tall Kneeling Flexion And Extension

Tall Kneeling Lift

The Twist

The Twist #2

Toe Touch Heels Up

Toe Touch Progression

Toe Touch Toes Up

Trunk Rotation Feet On A Line

Trunk Rotation With Ball Between Knees

T’s On Ball

Up Lift Hold

Wall Sit With Arm Slide

Windshield Wipers

W’s On Ball

Y’s On Ball

Straight Leg Raise Core Activation

Straight Leg Raise Core Activation

Bridge with Swiss Ball

Bridge with Swiss Ball

Bridge on Swiss Ball No Arms

Bridge on Swiss Ball No Arms

One Leg Bridge on Swiss Ball

One Leg Bridge on Swiss Ball

Rebuilding and Strengthening Exercises

Tuesday, October 20th, 2009

Core and Abdominal Strength

abdominal roll out on legs

Abdominal Roll Out on Arms

abdominal roll out on legs

Abdominal Roll Out on Legs

abdominal roll out on leg

Abdominal Roll Out 2

Assisted Crunch

Assisted Crunch

Curl-up on a Ball

Curl-up on a Ball

Curl-up

Curl-up

Ball Wave

Ball Wave

Hammer Chop

Hammer Chop

Jack Knife Sit-up

Jack Knife Sit-up

Diagonal Curl-up

Oblique Curl-up

Plank

Plank

Hip Swivels Push-up Position

Hip Swivels Push-up Position

Plank Alternating Leg

Plank Alternating Leg

Plank to Push-up

Plank to Push-up

Prone Plank

Prone Plank

Hip Twister

Hip Twister

Prone Walkouts

Prone Walkouts

Resisted Core Activation

Resisted Core Activation

Russian Twists

Russian Twists

Side Curl-up Over Ball

Side Curl-up Over Ball

Single Leg Side Plank

Single Leg Side Plank

Side Hip Lifts

Side Hip Lifts

Side Planks

Side Planks

V-Sit

V-Sit

Upper Abdominal Curl with Twist

Upper Abdominal Curl with Twist

Straight Leg Raise

Straight Leg Raise

Skiers

Skiers

Side Bounce Twist

Side Bounce Twist

  

Upper Body Strength

rowing with tubing

Address Posture Rowing with Tubing

Advanced Push-ups

Advanced Push-ups

Chest Dumbbell Flys

Chest Dumbbell Flys

IYTW with Tubing

IYTW with Tubing

Pullover Dumbbell

Pullover

Push-ups on Ball

Push-ups on Ball

Reach Roll Lift Plank

Reach Roll Lift Plank

Single Arm Row Tubing

Single Arm Row Tubing

Sitting Forearm Rotations

Sitting Forearm Rotations

Seated Rowing

Seated Rowing

Seated Shoulder External Rotation

Seated Shoulder Ext. Rotation

Seated Shoulder Int. Rotation

Seated Shoulder Int. Rotation

Split Stance Chop

Split Stance Chop

Squat Stance Chop

Squat Stance Chop

Squat Stance Lift

Squat Stance Lift

Standing D1 Extension Lunge

Standing D1 Extension Lunge

Standing D1 Flexion Lunge

Standing D1 Flexion Lunge

Standing D2 Extension Lunge

Standing D2 Extension Lunge

Standing D2 Flexion Lunge

Standing D2 Flexion Lunge

Standing D2 Flexion and Extension

Standing D2 Flexion and Extension

Standing Internal Rotation

Standing Internal Rotation

Standing Wrist Flexion

Standing Wrist Ulnar Deviation

Standing Wrist 2

Standing Wrist Radial Deviation

Standing Rowing

Standing Rowing

Lifts in Lunge Stance

Lifts in Lunge Stance

Lifts Lunges Stance No Rotation

Lifts Lunges Stance No Rotation

Wrist Strength 1

Split Stance Lifts

Split Stance Lifts

  

Lower Body Strength     

Address Posture Lunges

Address Posture Lunges

Step-ups

Step-ups

Backward Lunge

Backward Lunge

Box Jumps

Box Jumps

Box Steps

Box Steps

Double Leg Dead Lift

Double Leg Dead Lift

Lateral Bounding

Lateral Bounding

Lunges with Rotation

Lunges with Rotation

Medicine Ball Power Swing

Medicine Ball Power Swing

Reverse Wood Chop

Reverse Wood Chop

Seated Rotation Tubing

Seated Rotation Tubing

Clams

Clams

Single Leg Bridge

Single Leg Bridge

Resisted Lunge

Resisted Lunge

Resisted Mountain Climber

Mountain Climber Resisted

Resisted Single Leg Bridge

Resisted Single Leg Bridge

RNT Step-up

RNT Step-up

Side Leg Lifts

Side Leg Lifts

Single Leg Ball Squat

Single Leg Ball Squat

Split Jumps

Split Jumps

Split Squat

Split Squat

Ball Squat

Ball Squat

Spine Squat on Ball

Spine Squat on Ball

Single Leg supine Ball Squat

One Leg Supine Ball Squat

Wall Squat

Wall Squat

X-Walk

Single Arm Single Leg Deadlift