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Fitness for Your Game

  • Wrist Exercises for Golfers

    Have you ever heard your PGA or LPGA golf instructor say to you, "Hold the wrists... Set the wrists... Release the wrists?"  If so, this video is for you.




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  • Pre-Round Stretch Routine with a Club for Golfers

    Shoulder Flexibility Series
    Goal:  Increase range-of-motion around shoulders to aid in shoulder turn; loosen muscles for more rhythmic, fluid swing.
    Explanation:  Stand feet hip distance apart with ends of club in both hands resting in front of you on thighs.  Inhale, extending both arms straight overhead.   Bend both elbows bringing club directly behind head in line with ears.  Lower elbows as much as possible and try to straighten arms still holding club behind low back against buttocks.  Reverse, bending arms at elbows bringing club back overhead and return to front.  Do not force stretch.  Repeat 5x.

    Shoulder with Rotation
    Goal:  Promotes range of motion through shoulders and thoracic spine
    Explanation:  Stand tall holding club  behind you with palms facing backward if possible.  Bend from the hips to a flat back with club aiming straight in the air.  Rotate so club moves from parallel to perpendicular to the ground.  Try to see the end of the club aiming down toward your same foot.  Breathe and feel the stretch through the shoulders, ribcage, and hamstrings.  Repeat 3-5x each side.

    Lateral Flexibility
    Goal:  Help to stretch rib cage, promoting better range of motion.
    Explanation:  Stand tall holding club overhead with hands wide on grip and close to clubhead.  Slowly bend from side to side with intention of lengthening spine and adding space between each vertebrae. 

    Lateral Flexibility with Rotation
    Goal:  Help to stretch rib cage, promoting better range of motion & movement memory.
    Explanation:  Stand tall holding club overhead with hands wide on grip and close to clubhead.  Slowly bend from to the side with intention of lengthening spine and adding space between each vertebrae.   Then, without moving hips or center of gravity, rotate  ribcage so club turns 90 degrees and parallel with the ground.  Repeat 3x each side.

    Merry-Go-Round
    Goal:  Prepare body for round; decrease risk of injury by loosening up muscles in low back and hips.
    Explanation:   Stand with feet hip distance apart holding ends of club in both hands with arms straight in front of chest.  Inhale to prepare.  Exhale rotating club and upper body to the right as far as possible. Lift up on left toe to allow further rotation.  Goal is to rotate club 180 degrees.  Inhale return back to start position.  Repeat other side.  Complete 10 repetitions each side.  Focus on tall spine lifting away from hips.

    Ferris Wheel (Golf Swing)
    Goal:  Promote muscle memory; increase blood flow and circulation to spinal rotation.
    Explanation:  Stand in address position with same hip tilt and spine angle.  Hold onto ends of club allowing arms to fall in place in alignment with feet.  Inhale prepare.  Exhale rotate upper body as if in backswing trying to turn shoulders, arms, and club.  Pause.  Inhale repeat to start.  Repeat backswing 10x.  Then proceed to follow through on opposite side.  Focus on controlled movements.

    Quadricep Stretch
    Goal: Prevent injury and promote range of motion by warming up before round.
    Explanation:  Stand and kick right leg back bending at the knee and grasp ankle with right hand.  Gently pull foot back while pushing hip forward to feel stretch in muscle between knee and hip joints in front of leg.  Hold 10-15 seconds.  Repeat with left leg.  Club may be used as prop for balance.

    Hamstring Stretch
    Goal:  Lengthen spine; stretch shoulders, hamstrings, and calves.
    Explanation:  Use club for support.  Press heel forward with a straight leg as you push your hips back.  Feel the stretch on the back of the leg from the ankle to buttucks.  Keep your back straight as you bend forward from your hips only, staying tall through your spine, neck and head.  Hold for 10 seconds and switch legs.

    Hip/Glute Stretch
    Goal:  Open and increase range of motion in low back, hips, and groin allowing for maximal power in swing and less risk of injury.
    Explanation:  Using your club for support and balance,  cross right ankle over left knee pointing right knee out to side.  Lower body down into squat position to activate the stretch. Keep weight in heels and push buttocks behind you keeping spine long.  Hold 10 seconds and switch sides..

    Shoulder Push-Pull
    Goal:  Open your chest for better rotation and help prevent shoulder pain from fast action during swing.
    Explanation:  Hold the hozzle end of a golf club behind your neck with your right hand.  Align the club down the back vertically and hold the grip end near your glutes, palm facing out.  Pull the grip down to stretch triceps, and push elbows out to stretch chest and front of shoulders. Then pull the hozzle up.  Hold for 10-30 seconds each way then switch sides.

    Trunk Flexion with Step Over
    Goal:  Stretch low back and gluteals while activating core & hipflexors for power in swing
    Explanation:  Hold the hozzle end of a golf club parallel with the ground in front of you.  Pull abdominals in and round back reaching club to ground.  Try to lift knee and step over club.  Tap foot on ground then bring foot back over club to start position.  Practice!  This is an advanced movement and requires balance and core activation.  Repeat each foot 3-5 times.

    The above exercises were compiled by Mindi Boysen, TPI Level III certified golf fitness coach and owner of “Fit For Golf! Fit For Life!”.  Her book, Synergistic Golf, contains additional exercises and outlines each day of the year with golf performance & life enhancing tips while the 3 DVD series demonstrates flexibility, strength, and stability exercises used in the golf swing.  Mindi is available for private or group golf fitness training as well as seminars and nutritional consultations.   Contact her at (480)203-6228 or mindi@fitforgolfusa.com or visit her site at www.fitforgolfusa.com




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  • How are those New Year’s Resolutions holding up?

    Hey Tees2Greeners!

    How are those New Year’s Resolutions holding up?  You know what this week is, don’t you?  This is the week (actually today, January 21st) that most resolutions are either made official or our gone for good.  What am I talking about?  Research has shown that it takes 21 days to MAKE a habit and 21 days to BREAK a habit.  Once you get over the 3-week mark, you should be home-free!

    A few of my golfing clients “gave up” their alcoholic beverages at the 19th hole.  Some have made it and don’t miss the after-round drink a bit…some, on the other hand, have succumbed to the pressure and have rationalized how STUPID  and unattainable that really was for them.  Why shouldn’t they have a drink?  They’ve worked hard for years, retired, and now they DESERVE a drink after every round!  Hmmmm….sound familiar?

    Deprivation of a reasonable, legal substance could be a little harsh.  That is why resolutions should be made more for moderation.  I would love to hear what YOUR resolutions are for the new year….especially the ones dealing with golf fitness  and nutrition!  So, write to me…let’s hear them!

    What are mine you ask?  Well…….as a golf fitness professional, I try to lead by example.  I have my vices (alcohol, sweets, chocolate, lazy weekend TV, staying up too late), but I try to stay as balanced as I can.

    Oh…..my GOLF resolutions?  They are right on schedule!  I make sure I warm up before EVERY round…in fact, I even stretch while still in bed.  I also make sure I keep at least two protein/energy bars in my bag along with nuts and electrolyte mix.  I WILL NOT EVER get a cart, unless walking is prohibited on a course I play.  Oh, and the most important one…….my goal is to maintain a single digit handicap before the end of 2010.  I realize I must keep up with a lesson once a month from my favorite LPGA Golf Instructor so that I don’t have time to “make up” new things in my swing.  I have a tendency to do that.  Being the perfectionist that I am, I tend to overdo and over-correct everything my teachers instruct me to do.  So, I need a little refresher every now and then.

    So, there you have it…a little perspective into my resolutions.  The point is, don’t be too hard on yourself.  If you slip, not all is ruined.  Just find your chi, your center, your balance and try to stay there as often as you can.

    What is YOUR resolution….and how’s it working for you?




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  • 4 Ways To a Happier Life and Better Golf

    Healthy Homework for GOLF SEASON…2010! 

    The hectic holiday season is over and again, as a golf fitness coach, I hear the same questions ringing out of the mouths of my clients:

    “How can I make this year the healthiest and happiest year yet?”

    “How can I make my golf game the best it’s ever been?”

    The answers to those questions go together!  Work on your body, mind, and spirit…and your health, fitness level, and golf game WILL improve!  Your healthy homework for 2010 is simple and should be completed on a daily basis.  Ask yourself at the end of each day how well you focused on adhering to the basic healthy living rules.  In fact, it has been proven that recording or tallying each day’s events in a journal helps people stay on track with their goals better due to the nature of feeling more accountable when having to write down activities.

    1.  MOVE!  Promise yourself to move everyday!  Score points for yourself when you walk a further distance, skip an elevator, take breaks from your computer or desk every 30 minutes.  Exercise takes many forms.  Even a 10 minute stretch each morning or evening may be more than what you have done last year….so keep it up!

    Tip:  Buy a pedometer ($5-$10) and gauge your steps throughout the day.  Each day should consist of at least 10,000 steps.  If you are unable to get that many during work hours, take a walk in the evening after dinner.

    2.  EAT 5 MEALS A DAY!  To keep your metabolism as well as your energy levels roaring, you must space  your eating times within 3 hours of each other.  The digestion process is a heat-producing, calorie burning process in itself.  When the stomach is empty (within 3 hours), metabolism slows and your body starts conserving calories at a higher rate.

    Tip:  If you are on a 1500 calorie a day plan, divide those calories in 5 meals of 300 calories each.  A 2000 calories plan would be divided into 400 calorie meals.  You will find that you are not nearly as hungry when eating every three hours and are less inclined to overeat.

    3.  HYDRATE!   Incredible as it may seem, water is quite possibly the single most important catalyst in losing weight & keeping if off.  Although most of us take it for granted, water may be the only true “magic potion” for permanent weight loss.  Water suppresses the appetite naturally and helps the body metabolize stored fat.  Studies have shown that an increase in water intake can actually reduce fat deposits. 

    Tip:  Drink 80-100oz. of water daily.  Drink a 24oz bottle of water between each of the 5 mini meals throughout the day.  That adds up to 96oz of water each day!  Also, eat your calories….don’t waste them on sugary, caffeinated drinks.

    4.  BREATHE & THINK POSITIVE THOUGHTS!  We know that we need to breathe in order to live, but how often do we really focus on slow, controlled, calm induced breathing?  Meditation comes in many forms, but the ultimate goal is to cleanse the system of negativity, rejuvenating the body and mind, and preparing for events in life to come.

    Tip:  When driving alone in your car (to work or to the golf course), take that time to really breathe deeply, inhaling as much oxygen into your lungs and exhaling out slowly.  Use this time for a positive self- pep talk.  Create your day, your week, your month, even your year in your mind and you’ll be one step closer to achieving your dreams.

    What is the best advice I have to help you succeed with your healthy homework?  PLAN AHEAD!  Make your meals days in advance; have water bottles on hand at home, work, and in your car; make zero excuses for not moving each day; and use your alone time effectively to revive your spirit.  Best wishes.  I hope 2010 proves to be your best year to be Fit For Golf AND Fit For Life!

    Mindi Boysen is a TPI (Titleist Performance Institute) Level III Certified Golf Fitness Coach endorsed by Tatum Ranch Golf Club in Cave Creek, AZ.  . Her new book, Synergistic Golf, outlines each day of the year with golf performance & life enhancing tips. Mindi is available for private or group golf fitness training as well as seminars and nutritional consultations.   Contact her at (480)203-6228 or mindi@fitforgolfusa.com




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  • 2 Exercises for Golfers to Maintain Strong Flexible Wrists

    This video highlights 2 exercises for golfers that focus on maintaining and building the mobility and strength in your wrists; crucial for a consistent golf swing.

    Video produced and provided by CyberLinksGolf.com.

    Format: wvx
    Duration: 02:24




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  • 5 Ways to Bring More Flexibility to Your Golf Swing

    Shoulder Flexibility Series

     

    Goal:  Increase range-of-motion around shoulders to aid in shoulder turn; loosen muscles for more rhythmic, fluid swing.

    Explanation:  Stand feet hip distance apart with ends of club in both hands resting in front of you on thighs.  Inhale, extending both arms straight overhead.   Bend both elbows bringing club directly behind head in line with ears.  Lower elbows as much as possible and try to straighten arms still holding club behind low back against buttocks.  Reverse, bending arms at elbows bringing club back overhead and return to front.  Do not force stretch.  Repeat 5x.

     

    Lateral Flexibility with Rotation

     

    Goal:  Help to stretch rib cage, promoting better range of motion.

    Explanation:  Stand tall holding club overhead with hands wide on grip and close to club head.  Slowly bend from side to side with intention of lengthening spine and adding space between each vertebra. 

     

    Merry-Go-Round

     

    Goal:  Prepare body for round; decrease risk of injury by loosening up muscles in low back and hips.

    Explanation:   Stand with feet hip distance apart holding ends of club in both hands with arms straight in front of chest.  Inhale to prepare.  Exhale rotating club and upper body to the right as far as possible. Lift up on left toe to allow further rotation.  Goal is to rotate club 180 degrees.  Inhale return back to start position.  Repeat other side.  Complete 10 repetitions each side.  Focus on tall spine lifting away from hips.

     

    Ferris Wheel (Golf Swing)

     

    Goal:  Promote muscle memory; increase blood flow and circulation to spinal rotation..

    Explanation:  Stand in address position with same hip tilt and spine angle.  Hold onto ends of club allowing arms to fall in place in alignment with feet.  Inhale prepare.  Exhale rotate upper body as if in backswing trying to turn shoulders, arms, and club.  Pause.  Inhale repeat to start.  Repeat backswing 10x.  Then proceed to follow through on opposite side.  Focus on controlled movements.

     

    Trunk Flexion with Step Over

     

    Goal:  Stretch low back and gluteus while activating core & hip flexors for power in swing

    Explanation:  Hold the hozzle end of a golf club parallel with the ground in front of you.  Pull abdominals in and round back reaching club to ground.  Try to lift knee and step over club.  Tap foot on ground then bring foot back over club to start position.  Practice!  This is an advanced movement and requires balance and core activation.  Repeat each foot 3-5 times.

     




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  • 3 Stretchs to Make You a Better Golfer

    Shoulder with Rotation

    Goal:  Promotes range of motion through shoulders and thoracic spine

    Explanation:  Stand tall holding the club behind you with palms facing backward if possible.  Bend from the hips to a flat back with club aiming straight in the air.  Rotate so club moves from parallel to perpendicular to the ground.  Try to see the end of the club aiming down toward your same foot.  Breathe and feel the stretch through the shoulders, ribcage, and hamstrings.  Repeat 3-5x each side.

     

    Lateral Flexibility

    Goal:  Help to stretch rib cage, promoting better range of motion.

    Explanation:  Stand tall holding club overhead with hands wide on grip and close to club head.  Slowly bend from side to side with intention of lengthening spine and adding space between each vertebra. 

     

    Quadriceps Stretch

    Goal: Prevent injury and promote range of motion by warming up before round.

    Explanation:  Stand and kick right leg back bending at the knee and grasp ankle with right hand.  Gently pull foot back while pushing hip forward to feel stretch in muscle between knee and hip joints in front of leg.  Hold 10-15 seconds.  Repeat with left leg.  Club may be used as prop for balance.

     




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  • Two Exercises to Promote Separating the Upper Body from the Lower Body Through the Golf Swing

    According to the Titleist Performance Institute, roughly 1 in 3 golfers have trouble separating their upper body from their lower body, which can cause numerous swing faults.  Are you one of them?

    Video produced and provided by CyberLinksGolf.com.

    Format: wvx
    Duration: 02:49




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  • Reflexology for Your Golf Swing

    As opposed to "just stretching" to loosen up before your next round, here's a reflexology exercise you can do with a golf ball that not only feels good, but will aid in stretch out those tight hamstrings.

    Video produced and provided by CyberLinksGolf.com.

    Format: wvx
    Duration: 02:49




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  • Fixing an Early Extension with the 'Sit to Stand' Exercise

    If you've ever had your local PGA golf instructor tell you that you have an early extension, you're in luck?  This golf exercise video will help you address this common swing problem.

    Video produced and provided by CyberLinksGolf.com.

     

    Format: wvx
    Duration: 03:03




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  • Balance On One Leg

    It is very important to have good balance in order to keep a constant posture throughout your golf swing.  So I'm going to demonstrate a few exercises you can work on in this week's golf fitness video.

    Video produced and provided by CyberLinksGolf.com.

    Format: wvx
    Duration: 02:32




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  • Get Fit For Golf AND Fit For Life……Through Balance Training!

    Would you like to be fit for golf AND fit for life?  Then it is never too late to work on your balance!   What I’ve found that separates the good golfers from the GREAT golfers is their sense of balance.  The technical term for this is spatial awareness.   Spatial awareness is being cognizant where your body is in space throughout your golf swing and being able to control your equilibrium while moving.  Many amateur golfers who do not have adequate balance may experience swing faults such as “over the top” and loss of posture.  These are two faults that will lead to inconsistency in your game.

    Now to get a true idea of your ability to balance, take off your shoes.  It is better to do these exercises with your shoes off because you then force your muscles in your toes, feet, ankles, and shins to do the work instead of relying on shoes which allow your feet to “sleep”.   If you find each test easy to do for approximately 20-30 seconds, then progress to the next level…..if not, then stay at that level until you have mastered it consistently.

    1.  TWO LEGGED BALANCE:  Stand with your feet together with good posture and hands at your sides.

    2.  TWO LEGGED BALANCE w/ EYES CLOSED:  (same as #1) maintaining good posture and close your eyes for 20-30 seconds comfortably without swaying.

    3.  ONE LEGGED BALANCE:  Stand with posture centered over one leg and lift opposite leg off floor.  Knee should come to hip height forming a 90 degree angle.  Do not allow legs/feet to touch each other.

    4.  ONE LEGGED BALANCE w/ SLOW BLINKS:  (same as #3) adding the challenge of blinking eyes slowly to “tease” the body by not being able to focus on an object using sight for balance.  First start with 1 second blinks then progress to 2, 3, 4, 5 seconds.

    5.  ONE LEGGED BALANCE w/ EYES CLOSED:  This is the shining star!  Can you stand on one foot and close your eyes for more than 20 seconds without bobbing or moving your arms from your sides?

    How did you do?  Are you frustrated yet?  Balance is one of the first simple skills to leave us as we age.  Why?  ...because we don’t practice!  When we stand on two feet all day and are constantly centering our gravity over both feet as we move, tiny muscles known as stabilizers in our inner and outer parts of our legs get to go to “sleep”, just as our feet do when we wear shoes.  So, standing on one leg challenges those muscles to do their part and fine tune them for sport specific moves, such as golf, AND helps to prevent injuries from falling.

    According to the Titleist Performance Institute (TPI), most professional golfers can stand on one foot for 30 seconds to 1 minute without a problem.  So, now you have something to work on!  Remember, practice makes progress! Do a little something every day to help you with your balance.   It will make you more fit for golf AND fit for life!

    Video produced and provided by CyberLinksGolf.com.

    Format: wvx
    Duration: 02:03




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  • Overcoming Post-Tournament Heartbreak… A Fresh start for Competitive Golf in 2009!

    Wins and Losses:

    Congratulations to those golfers who can look back on the 2008 golf season with a satisfying smile and say, “Wow! It finally all came together”.  The thrill lingers as the high points of the season and what it took to get there are continually replayed.

    Unfortunately, many professional and amateur players, alike, are looking back at some competitive events with despair and disbelief, perhaps even blaming the external elements for lackluster results.   Even a “Q-schooler,” who fell short, reluctantly knows the quest must soon begin again. 

    To Look Back or Not to Look Back:

    Many mental golf coaches suggest that once a shot is made, no matter the outcome, the mindset should be to focus on the next shot. Do not continue to dwell on it - just remember to “Let it go!”  This is a very important, calming way of staying in “the present” when in a competitive game.  

    However, AFTER the game is a different story.  That is when the golfer sits back, alone or with a coach, and plans for the next event with a clearer picture of what can go awry and of ways to prevent it.

    Dr. Bob Rotella, a pioneer in the field of sports psychology, speaks of the Ten Commandments a golfer should keep in mind and practice in his latest book, “The Golfer’s Mind:   Play To Play Great”.

    The Previous Season:

    Statistics from a previous season are self-explanatory to a golfer.  They emphatically lay out the black and white:  strengths and weaknesses of each shot, each hole, each round.  Those golfers who are loyal to the system of tracking fairways hit, greens in regulation, putts, and club selection will have a better grasp on what may be lacking in fundamentals during play. 

    Forget stats for a moment.  What about the big picture?   What about YOU?  Look at the unsaid, the unwritten.  What parts of the season could you have planned better?  What about your activities away from the course and driving range?  If you cannot be honest with yourself, then ask a friend, colleague, or family member about the following lifestyle choices that you have made.  What would they say?  Could they give you 100% in each category?

    *Nutrition
    *Fitness (general & golf specific)
    *Sleep
    *Stress Management
    *Social scene & Extra-curricular activities

    Looking Ahead to Your Future in Golf:

    After assessing your past year, it is time to decide what can be changed, added, or enhanced to ensure that this new season is different.  The definition of insanity is doing the same thing over and over and expecting a different result.  Don’t let that happen to you.  Plan methodically.  Make a list of the areas that can be improved and the distractions that have limited you in the past.

    Matt VanCleave, Gateway Tour player, finished  first stage of Q-school this year with a 69-68-73-72, missing the qualifying cut for advancement by one stroke…..ONE STROKE!  

    “It is easy to dwell on the past and it would be even easier for me to beat myself up over the single shot that is keeping me from 2nd stage and the opportunity to move on to the next level.  If I want to be successful I have to look at what I can do better in preparation for 2009.  I know that my fitness and nutrition can be better and that I can make sure that they are not the things holding me back a single shot or keeping me from getting to the PGA Tour.  I have identified my goals and have made a plan with my trainer to stay on track throughout the phases of this upcoming year.”

    Are YOU Ready?

    There have never been so many resources for golfers as there are right now.  Numerous publications and websites are constantly being updated with the latest research in the golf field.  The Titleist Performance Institute stresses the importance of building your “team” of professionals to help you in your quest.  This team includes:  your golf coach, golf fitness instructor, and medical support such as a physical therapist, massage therapist, or chiropractor.  Famed sports coach, Bobby Knight, once said, “The will to succeed is important, but what’s more important is the will to prepare.”  Are you ready? 




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  • Big Ball Wall Squats for a Strong Golf Swing

    As I've mentioned before, a good strong solid swing starts with a good strong solid base of support.  So go get your big ball, find a wall, and then click 'play.'

    Video produced and provided by CyberLinksGolf.com.

    Format: wvx
    Duration: 02:21




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  • Pilates Methods for Golfers - Rollup & Rolldown

    Pilates exercises are fantastic for golfers since they tend to increase strength closest to the joints while not building muscle mass and adding bulk to the body (which no golfer wants).  The two exercises in this week's video focuses on the flexibility the spine.  Enjoy!

    Video produced and provided by CyberLinksGolf.com.

    Format: wvx
    Duration: 02:46




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