Fitness for Your Game

Keys to Clubhead Speed:  Part I---Rotational Power

Recently there has been a lot of talk regarding the ability for many of the pros to produce so much club head speed that their drives are farther than they have ever been.  Is there a secret?    Athletic abilities of the pros are incredible, but not necessarily out of reach for the average golfer.  When watching the swings on TV using the BizHub Swing Vision slow motion cameras, the wind up and un-winding of the body is evident.  There are numerous methodologies and swing thoughts on whether the hips “start” the downswing or if the arms “power down” or “pull through”.  But the common denominator of the entire swing is the ability to rotate using the explosive power of the core muscles such as the obliques and lats against a very stable and centered lower body.  Here is a move I use with my clients to help reinforce the feeling of what rotational power really is.

Cable Diagonal WoodChop “from the top”:

1) Stand sideways from a rope attachment in the high position on a cable pulley system.  If you are a right handed golfer, stand with your right side facing the rope.

2) Grab the ends of the rope with both hands and bend at the hips as if in address position.  Your angle of your shoulders should be at the same angle of your hips.

3) Your left shoulder should be under your chin.  Left (lead) arm stays straight as right (trail) arm remains bent with elbow facing downward toward floor.

4) Utilizing the left side of your trunk and trying to “ignore” your arms, feel the pulling of the rope down toward your left foot.  Your shoulders should swap positions and remain at the same angle they started without flattening out.

The weight should be heavy enough to be able to complete 10-15 repetitions.  Repeat on BOTH sides to achieve body balance and symmetry.

Hint #1:  focus on pressing your feet into the ground and maintaining a strong stance without any lateral hip movement.

Hint #2:  Think of your ribcage initiating the movement and swiveling around your spine.

Keys to Clubhead Speed:  Part II - X Factor

In Part I, I pointed out that one key to club head speed to achieve distance is the ability for the body to produce power through rotation.  Another factor to power is the ability to separate the upper body from the lower body.

X-Factor is the distance measured between the shoulder and hip turn in the backswing.  The problem with most average amateur golfers is the inability to maximize this ratio without jeopardizing posture throughout movement.  When there is restriction in the separation between the upper and lower body, the golfer can either decide to shorten the backswing (in turn, limits X-Factor) or try for more range of motion which brings about even more swing faults (sway, slide, flattened shoulder plane).

There are MANY ways to help promote separation and coil.  Here is one exercise I use with my clients on a daily basis while they are actually in golf posture.

X-Factor Utilizing Wall:

1) Stand at address with gluteals (buttocks) against wall.  Try NOT to lean back into heels, but keep weight over middle to balls of feet.

2) Keep eyes looking down at imaginary golf ball on floor and place hands in “athletic ready” position in front of you.

3) Rotate upper body with hands around as if in backswing to reach and touch wall behind you.  Eyes and head stay still.

4) The goal is to be able to place both hands flat on wall with trail arm elbow (right for right handed golfers) aiming down so not to have a flying elbow.

5) Right buttock will remain flush with wall while both feet stay on ground.

Hint #1:  When head stays still and weight remains centered, you will get more rotation through each vertebrae starting from the neck down.  Keep abdominals taught and “think” long spine.

Hint #2:  Use your breath to help maximize stretch.  Inhale to prepare for the movement.  Exhale as you rotate and hold stretch for 5-10 seconds.  Breath evenly through stretch.  Repeat both directions to keep symmetry.  5 Repetitions each side.

Keys to Clubhead Speed:  Part III---X Factor Stretch

In Part I and Part II of this club head speed series, I gave you two exercises to increase both rotational power and X-Factor.  The term “X-Factor” (the differential between shoulders and hips at top of backswing) was coined back in the 90’s by Jim McLean and is still seen as very important today for both speed and distance.  The latest measurement that has been both introduced and studied intently by biomechanists in 3D labs, is the X-Factor Stretch.  This is a dynamic that happens at the start of the downswing.  It is difficult to see in a full speed swing, but with the slow-motion cameras today on the PGA Tour, it is quite detectable.

X-Factor Stretch is the rapid firing and turning of the hips from the top of the swing before the torso, shoulders or arms even start moving that takes the X-Factor and “stretches” it to add more coil.  An analogy the Titleist Performance Institute (TPI) has used is the snapping of a towel to maximize the power of the strike.

***As a trainer, I like to use the simple task of jumping as an example.  Try to jump off the floor from a regular straight legged stance position.  You don’t go very far, do you?  Okay, bend your knees to a half squat and try jumping again.  Yes….you will definitely jump a little higher.  Lastly, to show X-Factor Stretch, bend your knees to a half squat and right before you jump, lower yourself a little more to explode through the jump.  This works every time!  Hence, coil and a more powerful uncoil will result.

Below is one of the many exercises I have found that help my golfers get the “feel” of the X-Factor Stretch.

Confused Dead Bug:

1) Lie on your back face up holding a medicine ball in the air in a “deadbug” position.  In this start position, be sure to engage your abdominals to minimize the space under your low back.  If you hamstrings are too tight to keep your legs straight or back flat, then bend your legs 90 degrees.

2) Slowly lower the ball to one side allowing the lead elbow to rest on the floor at shoulder height.  Trail arm should be straight.

3) Keeping the ball and arms where they are, lower your legs the opposite way in a controlled fashion.   Legs will most likely stop approximately halfway down or 45 degrees from floor.

4) Hold the position for 2-3 seconds then drop the legs another inch to prepare for the quick movement and firing of legs and arms to return to start position.

Hint #1:  Inhale as you lower the arms and legs.  Exhale as they return to start position.  Focus on utilizing the muscles on either side of your ribcage (thoracic rotation)

Hint #2:  Repeat 5-10x alternating each side.  You may elect to stay on one side to fatigue 10-15x maximum then switch sides.  Increase weight of medicine ball as appropriate.

Mindi Boysen is the owner of “Fit For Golf! Fit For Life!”, a Phoenix based company which expands globally.  She is the Arizona Women’s Golf Association Official Fitness Partner with over 18 years of experience in the golf and fitness industry.   From players on the PGA Tour to recreational golfers, she teaches fitness techniques designed to improve both a player’s golf game and overall health. Her format includes the Titleist Performance Institute (TPI) screening techniques, strengthening and flexibility exercises, balance and stability movement reinforcement, and mental/nutrition focus.  Utilizing her B.S. degree in Early Childhood Education and Level III Junior Player Development certification through TPI, Mindi helps junior golfers establish a fundamental base and athletic foundation to aid in their golfing years to come.

www.fitforgolfusa.com    480.203.6228

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!

For a video clip of the above exercise, check out:  http://www.fitforgolfusa.com/media_index.php?id=36

But there is a CATCH!......

Golf is a dynamic rotational sport with weight shifting.  So, being able to balance being still is one thing, but maintaining that balance through movement is another.  Here are a few more things you can try:

1. Standing on one leg, try hopping your foot off the ground then “stick” when you land it for 5 seconds.
   
   
2. Standing on one leg, bend from your hip and reach your opposite hand to an object in front of you that is approximately knee high, then stand back up.
   
   
3. Standing on one leg in golf position with arms crossed in front of your chest, rotate your upper body as if in a backswing and follow through.  Notice what muscles you will feel when on one leg.

Getting too easy? Still need another step?

The next progression from two leg to one leg on the ground is placing your body on an unstable surface and bringing in outside weights.  Golf courses are not level, are they?  So practicing keeping your balance while “uneven” will prepare you even more.  Unstable surfaces that trainers and golf instructors include wobble boards and dynadiscs and balance beams.  Also, medicine ball throws and tubing rotations are very popular.  Visit www.mytpi.com for a list of certified golf fitness trainers near you.  Contact him/her and let them know you would like a 30min. balance training program built just for you, your golf game, and your life.

Mindi Boysen is a TPI Level 3 Certified Golf Fitness Instructor & Junior Coach endorsed by multiple private clubs in the Northeast Valley of  Phoenix, AZ.   She has released "Fit For Golf!  Fit For Life!", a golf fitness program on DVD's as well as her  book, Synergistic Golf, outlines each day of the year with golf performance enhancing tips. You can catch Mindi demonstrating golf specific exercises on Golf America TV nationwide. She is also the official fitness partner of the Arizona Women's Golf Association and is available for private or group sports conditioning training as well as seminars and nutritional consultations. For more information about Mindi...http://www.fitforgolfusa.com

Each January brings similar thoughts to many of our heads:

—- ”This year I’m going to lose weight.”

—- ”This year I’m going to eat healthier.”

—- ”This year I’m going to save more money.”

—- “This year I’m going to play better golf.”

—- ”This year I’m going to be PERFECT!”

 ...and unfortunately by mid-February most of our “resolutions” have become unfulfilled promises to ourselves leaving us feeling disappointed at our lack of willpower.  But why?

Here’s a thought...the will to succeed is important, but what is more important is the will to prepare!  So, let’s try something different this year.  Pick only ONE goal that means the most to you and focus entirely on IT.   It has been known that a habit takes 21 days (3 weeks) to make or break.  So give yourself a chance! 

Once you have succeeded in achieving that goal for one month, move on to another goal.  Also, be realistic in your goals.  Baby steps are the way to go.  Set small attainable target points to achieve.  A year is a long time, so break it up into 12 months and reward yourself at the end of each month!

Need some help?

Remember...the definition of insanity is repeating the same thing over and over again while expecting different results.  It can be an uphill battle for each one of us when we don’t have the right tools in our toolbox to successfully complete our project at hand. 

Find a trainer/coach who specializes in different areas to help you get from Point A to Point B with a clear path. It is important to have someone who will help keep you accountable to your own personal vision.

Remember:  If you fail to plan, you plan to fail...check out these words of wisdom, I am sure they will help!

I recently read the New York Times Best Seller, Younger Next Year by Chris Crowley and Henry S. Lodge, M.D. It is a book written for the soon-to-be or recently retired population and presents all the tools that men and women need to achieve longer, healthier, more passionate lives from 50+. There are some very educational and interesting tips on how to be functionally younger every year for years to come.

There are approximately 77 million baby boomers (people born between 1946 and 1964) in the U.S. today. The oldest of the boomers are turning 65 and many are entering retirement this year. In the book, Crowley mentions that “instead of getting old and fat and ridiculous when you reach retirement, you can remain essentially the same person you are today.” In fact, you should and COULD be better in your later years than ever before.

It makes sense. You see, for the first 40+ years of our lives we fill our days with school, work, stress, eating on the run, social responsibilities, errands, and taking care of spouses and/or children. This leads to lack of adequate recovery and sleep... constantly run down... running close to empty. When you hit retirement, now you have all those hours in the day FREE to do whatever you would like. But that can also be a problem when you don’t have a schedule.

Bodies Are Programmed To Grow or Decay:

There is a critical distinction between aging and decay. Aging is inevitable. But what we fear the most about aging and what we dread about getting older is actually DECAY. We are stuck with real aging but decay is optional. Being sedentary is the most important signal for decay. So, it is now your JOB to fill those hours with a schedule taking care of your greatest asset: YOU.

According to a recent golf industry report, of those 77 million baby boomers, approximately 10 million are golfing... and golfing A LOT! Crowley and Lodge came up with a list of seven rules to maximize your health and well-being from 50 and beyond. I just decided to put a twist on the rules... for golfers:

1. Exercise Six Days A Week…for the rest of your life.

There are 7 days in a week. There are 168 hours in a week. We are beings who are meant to move. I don’t care if you golf 9 holes, 18 holes, chip, putt, or walk your dog. From the moment your feet hit the ground in the morning to the time they lift back up at night…MOVE YOUR BODY SOMEHOW SOMEWAY!

2. Do Serious Aerobic Exercise 4 Days A Week…for the rest of your life.

The heart is the most important organ in the body. It is our engine. It is a muscle that needs to be stressed aerobically in order to grow. It is responsible for transporting life-enhancing oxygen to our bodies. If your ankles, knees, and hips are not injured then you should be walking as much as possible on the golf course. Sure…share a cart, but take turns with your partner walking to your ball. In fact, every once in awhile, RUN to it! Hiking, biking and swimming are all fantastic endurance exercises that will help you reach 18 holes without tiring.

3. Do Serious Strength Training With Weights 2 Days A Week…for the rest of your life.

Yes, lifting weights is painful when you do it once a year, once a month, or once a week. But when you do it twice a week, your joints will thank you. When your joints go you hurt all the time. You walk funny. You fall down. You get old. Lifting weights stops most of that. It helps to stop bone loss, stop the weakening of tendons, restores cartilage, and improves your posture, overall strength and golf game! How do you start? Hire a trainer. A trainer is not there to hurt you and drive you away. A trainer is there to teach proper mechanics so you don’t waste your own time.

4. Spend Less Than You Make.

This pretty much says look at your dough, make a plan, and get real. Golf is expensive, but in your golfer world and mentality, it is a necessity. So, when you can…walk instead of paying cart fees, only bet what you can afford to lose, and don’t BUY a game with supposedly newest and best technology out there. Reward yourself with new balls, shoes, golf wear when you’ve taken control of the other rules listed here.

5. Quit Eating Crap!

...And that includes chewing on pesticide-filled, insecticide-laden, fertilizer-ridden golf tees! Decay of the body starts through your skin and your mouth. Golf is a sport. It is 4+ hours long. Plan ahead. Prepare your skin with sun protectant and fill your golf bag with water, fruit, veggies, nuts and other non-processed foods. Graze throughout the round and the rest of your day, fueling your body on a schedule. Save your money (rule #4) and don’t purchase anything from the beverage cart unless it is healthy. Trust me….I’ve found very few things. The 19th hole can be pretty enticing. Be careful.

6. Care.

Care about taking charge of your body, your life and your golf game. You have 30-50 years more to get the most out of it. Use the phrase “the best is yet to come” in the best sense you can. Change your attitude. Enjoy your days. Smile when no one is watching. Put a little pep in your step. Keep a daily journal. Track your weight, your putts, your scores, your health, your emotional highs and lows. It doesn’t matter what you track…just keep track of YOU….and care MORE.

7. Connect And Commit.

Make your golf game and social life your job. We are pack animals. Studies have shown that isolation hurts us and connection heals us through the same physical mechanisms as diet and exercise. So, making an effort to meet people on the driving range for practice, a quick 9 holes, or even joining a league is literally a life-saver. Make sure you say “yes” more than “no” when invited for outings of any sort. In fact, be the organizer yourself.

Whether or not you are an avid golfer, all the rules above apply to life. The authors, Harry (47yrs old) and Chris (71yrs old) stress the importance of remaining optimistic about aging. It is your daily choice on what rules you follow. They are pretty straightforward. “Exercise hard and you will grow younger. Care about other people and your will grow happier. Build a life that you think means something and you will grow richer.” ---may your golf game follow suit.

I highly suggest adding the book, Younger Next Year to your collection. You can find out more about the authors and research by visiting www.youngernextyear.com.

Mindi Boysen, owner of Fit For Golf! Fit For Life! is a TPI (Titleist Performance Institute) Level III Certified Golf Fitness Coach endorsed by Tatum Ranch Golf Club in Cave Creek, AZ. Her 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 visit www.fitforgolfusa.com

Three stretches every golfer should do before the first round.

ONE LEGGED SIT TO STAND:  (see “Sit To Stand” video on fitforgolfusa.com)  Activates all the muscles used in the lower body

1. Level I:  Find a chair or stool of medium height that is stable.  Sit tall in the chair with both feet placed firmly on the floor hip distance apart and hands on your hips.  Stand up then sit back down deliberately and slowly 10 times.  If this is easy, try it with your eyes closed.
    
2. Level II:  Place your feet together (more narrow base=more difficult) and try standing then sitting back down 10 times.  Again, keep your hands on your hips and try it with your eyes closed.
    
3. Level III:  Place only one foot on the floor with the other foot hovering just a few inches off.  You may want to reach your arms out in front of you to help with slight momentum and center of gravity assistance.  Try standing then sitting down 10 times while balancing on one leg.  You may also find that the hovering foot may have to be placed back down lightly for balance while standing up.  But try to keep it lifted when resisting gravity and sitting back down.
    

ELBOW TO HAND PUSHUP:  An excellent upper body/core strength move to do every day.

1. Get into a straight leg plank position as if going to do a pushup. There should be even amounts of weight throughout body.   Lower down one arm at a time to elbows and rest for a moment.
    
2. Push back up to straight arms again one at a time.  The sequence goes like this:   R elbow, L elbow, R hand, L hand.  Do as many as you can starting with one side first (8-10x).
    
   Hint:  Be sure to place your hands back under your shoulders where your elbows were when pushing back up.
    
   

SIDE PLANK:  Great exercise for shoulder stability and side body strength.

1. Lie on side on the floor propped up on your elbow and feet stacked.
    
2. Using your top hand to help, push off the floor and steady balance yourself on just your bottom forearm and lower foot.  Be sure to have your shoulder blade “locked” in place so that your shoulder joint does not receive the bulk of the weight and you can feel your waist working.
    

AT ADDRESS WALL ROTATION:  This is a great move for rotational flexibility and posture.

1. Stand at address with gluteals (buttocks) against wall.  Try NOT to lean back into heels, but keep weight over middle to balls of feet.
    
2. Keep eyes looking down at imaginary golf ball on floor and place hands in “athletic ready” position in front of you.
    
3. Rotate upper body with hands around as if in backswing to reach and touch wall behind you.  Eyes/head stay still.
    
4. The goal is to be able to place both hands flat on wall with trail arm elbow (right for right handed golfers) aiming down so not to have a flying elbow.
    
5. Right buttock will remain flush with wall while both feet stay on ground.
    
   Hint #1:  When head stays still and weight remains centered, you will get more rotation through each vertebrae starting from the neck down.  Keep abdominals taught and “think” long spine. 
   Hint #2:  Use your breath to help maximize stretch.  Inhale to prepare for the movement.  Exhale as you rotate and hold stretch for 5-10 seconds.  Breathe evenly through stretch.
    
   

MED BALL  SIDE WALL THROW:  Once lower body stability and upper body rotation is achieved, it is time to put it all together for power production!

1. Stand at address position with a 4,6, or 8lb heavy ball in front of you as if you were holding the club.
    
2. Turn with slight backswing, then rotate hips through and slam ball against wall hard enough that it returns right back into your hands to do it again.
    
   Hint:  Stand 2-3ft away from wall to start.  Once you have achieved consistency in power you may back up away from wall more to force a stronger throw or exchange your ball for a heavier one.
    

How can a game have such an impact on a man’s soul?

I had the opportunity to see the premiere of ‘Seven Days in Utopia’, a movie based on the 2009 novel by Dr. David Cook. The movie was presented courtesy by a men’s group in Phoenix, Tales from the Tour, who help sponsor the Phoenix Open, so I invited a few avid golfing clients to join me ---adults and juniors.  What we all discovered and discussed after the movie was that no matter what your religious background, beliefs, or level of spirituality…this story sends an important message.  It is relevant to both the golfer who has lost his way or lost his “cool” on a golf course as well as the golfer just beginning his journey.

Synopsis:
'Seven Days in Utopia' follows the story of Luke Chisolm (Lucas Black), an ambitious and talented young golfer set on making the pro tour. When his first big shot turns out to be a very public disaster (water hazards, tree bounces, clubs broken, temper tantrum) Luke abruptly walks off the course and away from his caddy-his Dad. While trying to escape the pressures of the game, he finds himself unexpectedly stranded in Utopia, Texas, home to eccentric rancher Johnny Crawford (Robert Duvall). But Johnny's more than meets the eye, and his profound ways of looking at life force Luke to question not only his past choices, but his direction for the future.  In the story, Johnny teaches the young pro powerful lessons about unleashing his true potential as a player and as a human being. Using many settings on and off the course at Utopia, he shares the secrets of a lifetime.

The BIG Picture:
Johnny’s final and most important lesson to Luke and the audience as a whole was delivered at a cemetery.

As Johnny and the young pro pondered the headstone inscriptions, Johnny asked the question that everyone must face:  "What will your epitaph say?"  What does your life stand for? What do you have inside that will last, even when your casket is lowered into the earth?

In our culture, a high premium is placed on success, achievement and performance.  What controls your life? Is it controlled by a golf score, by a bank account or by what's written on your business card?

Here are Johnny's words:
“Let me let you in on a little secret. Life in the end will be measured by significance, not a golf score. Significance will be defined by your character, relationships, values, virtues and faith, not by a golf score.”

From a golf fitness coach’s point of view:
While watching this film, I thought of all the diverse players of the game I come across:

• Professional players playing for career and livelihood
• Amateur competitors playing for trophies and accolades
• Weekend warriors who play to relieve stress & form a camaraderie
• Families who play together for fun competition and bonding
• Retirees who play almost daily for exercise and social outlet
• Moms/Dads who finally get to play after raising their kids so many years
• Juniors playing to develop athletic ability and find a sport they are good at
  

The game of golf may mean a lot of different things depending on the player:  money, ego, fun, exercise.  But the experience should be positive for both the player himself as well as the players around him.  Attitude towards life should be the same walking off the 18th green as it was walking onto the 1st tee box. 

Whether you go watch the movie or read the book, the story is powerful and beautiful.  I recommend parents and coaches expose their kids to it.  In a time when we are trying to grow the love of the game for our younger generation, this story can be a reminder of how inconsequential a frustrating shot just really may be.

Additional note:  The above thoughts by no means diminish the thrill, monetary gain, scholarship rewards, acknowledgement, and self/team pride that winning can bring.  WINNING is great!  But when a shot, hole, round, or entire tournament doesn’t quite go as planned, learn from it and move forward.  Very similar to life.

Mindi Boysen has her Bachelor’s degree in Early Childhood Education from Indiana University of PA.  She is a TPI Level 3 Certified Golf Fitness Instructor and TPI Level 3 Junior Golf Coach.  Her Junior programs have been introduced in a number of private clubs in Arizona as well as Barcelona, Spain.

"Fit For Golf!  Fit For Life!" has published a golf fitness program on DVD's as well as  a book, Synergistic Golf, that outlines each day of the year with golf performance enhancing tips. You can catch demonstrations of golf specific exercises on Golf America TV nationwide. Mindi is the official fitness partner of the Arizona Women's Golf Association and is available for private or group sports conditioning training as well as seminars and nutritional consultations. For more information...http://www.fitforgolfusa.com

This is the 4th  part in a homework series for parents.  If you missed the previous homework regarding throwing, striking & kicking, click here to catch up.    Week Four’s homework is also for parents, grandparents, aunts, uncles, babysitters, neighbors, and mentors who desperately want to introduce the love of golf to kids.

In the past, I have knocked many golf publications for not highlighting golf fitness or junior athletics enough in their magazines.  Well, Golf Magazine has pulled through!  Check out the August 2011 edition (page 114).  There is a 4 page full color spread on how to teach kids to swing without picking up a club.  Finally!  As previously mentioned, I believe that burn out, lack of “coolness”, and high expense are no longer acceptable excuses for kids to not only give up on golf, but even be denied exposure to it.   Kids enjoy activities that are fun, that they are good at, and those they can enjoy with YOU!  As a golf fitness coach, I would love to see children be able to participate with others and learn life lessons in many team activities.  Sometimes it is just not readily available due to proximity, financial, or other issues. So this is homework for you to do at home with your junior athlete.  This “weekly” drill can be done just 5-10 minutes each day.  Not only will they help kids with technique, distance, and accuracy transfer…they can help adults too!

WEEK 4 HOMEWORK:  JUMPING-AGILITY-LOCOMOTION

Jumping activities help develop balance, space and body awareness, lower body strength, as well as good cardiovascular endurance.  This all transfers to the golf swing as speed and power production.  Agility movements can develop reaction time, change of direction and disassociation of upper & lower body which aid in club head speed in the golf swing.  Locomotion exercises develop coordination and the cross/crawl pattern used for multiple sports.

JUMPING ACTIVITIES:

1. Jump Rope:  Jumping or skipping rope is a fun way to get your child moving and building power and stamina.  Start with your child trying to jump with both feet and count how many times they can jump without missing or tripping on the rope.  This can be a contest.  Then progress to alternating feet, one foot hops, moving forward, backward and side to side.  Advance rope jumping with double jumps and crossovers can be used.

2. Box Jumps or Stair Jumps:  Have your child try to jump up stairs.  This requires them to coil and uncoil to produce enough energy to clear a target.  Start with a low padded or carpeted stair, then progress to something higher.  It is not recommended to jump down.

3. + Jumps or X Jumps:  Place a + or X on a floor using tape.  Make it two feet by two feet.  Your child can jump forward/backward, side to side, around in a box, or scissor split jumps in a pattern trying not to touch the line.

4. Sack Races:  Grab burlap sacks or garbage bags and have a race with your child across a yard and back to develop momentum of forward movement.

5. Standing Broad Jump:  Your child stands with toes behind a line and jumps forward landing with heels down.  Measure how far they jumped from toe line to where the heels touch down.

AGILITY & LOCOMOTION ACTIVITIES:

1. “Lily Pad” Game:  Find objects to place sporadically and intermittently on the ground.  You could use rocks or bricks that are already placed (big enough that they won’t roll over when stepped on) or pieces of paper, sponges, circles, etc.  Have your child try to step from object to object without losing balance or falling or stepping off and onto the floor.

2. Curb Walking:  Use a curb on the street or a wall that is less than knee high to practice balance.  The thinner the “balance beam” the harder it is.

3. Dodge Ball:  Be sure to use very soft balls, bean bags, or swoosh balls that do not hurt!  Have you child stand in front of a wall while you try to throw the soft objects at them and see if they can react quickly enough to get out of the way.  Avoid the head!

4. Locomotion Drills encourage your child to be rhythmic in movements and become more aware of their body.  Each activity can be done for about 20 repetitons each:

a. Walk forward / Walk backward

b. Jog forward / Jog backward

c. Side ways shuffle high/low both ways

d. Lateral Cariocca both ways

e. Skipping

f. Galloping

g. High Knee Jogs

h. Butt Kick Jogs

Try the above activities and see if your child comes up with games on their own.  Their competitive spirit may come out in order to try to jump higher or balance longer then the last time.  Then, when they are ready, they will discover their own techniques for producing more power or the “secrets” to getting better.

Try these for a week. Why is it important for your child to become proficient at fundamental movement skills such as the ones listed above.  They will thank you for it in the future.  Try some of the activities yourself.  Can YOU still do these things?  Could you EVER do them?  It is never too late to start.  You CAN teach an old dog new tricks. But why not start earlier when it is easier and more fun?

Please let me know how it goes with your junior athlete.  Did they like it?

Mindi Boysen has her Bachelor’s degree in Early Childhood Education from Indiana University of PA.  She is a TPI Level 3 Certified Golf Fitness Instructor and TPI Level 3 Junior Golf Coach.  Her Junior programs have been introduced in a number of private clubs in Arizona as well as Barcelona, Spain.

"Fit For Golf!  Fit For Life!" has published a golf fitness program on DVD's as well as  a book, Synergistic Golf, that outlines each day of the year with golf performance enhancing tips. You can catch demonstrations of golf specific exercises on Golf America TV nationwide. Mindi is the official fitness partner of the Arizona Women's Golf Association and is available for private or group sports conditioning training as well as seminars and nutritional consultations. For more information...http://www.fitforgolfusa.com

This is the 3rd part in a homework series for parents.  If you missed the previous homework regarding throwing & striking, click here to catch up.    Week Three’s homework is also for parents, grandparents, aunts, uncles, babysitters, neighbors, and mentors who desperately want to introduce the love of golf to kids.

As previously mentioned, I believe that burn out, lack of “coolness”, and high expense are no longer acceptable excuses for kids to not only give up on golf, but even be denied exposure to it.   Kids enjoy activities that are fun, that they are good at, and those they can enjoy with YOU!  As a golf fitness coach, I would love to see children be able to participate with others and learn life lessons in many team activities.  Sometimes it is just not readily available due to proximity, financial, or other issues. So this is homework for you to do at home with your junior athlete.  This “weekly” drill can be done just 5-10 minutes each day.  Not only will they help kids with technique, distance, and accuracy transfer…they can help adults too!

WEEK 2 HOMEWORK: KICKING

Kicking activities help develop foot-eye coordination, rotary power and speed through the hips, as well as dynamic balance and stability when posting on lead leg.

*** First gather as many large lightweight balls that you can find in your home to safely kick--- soccer balls, dodge balls, kickballs, beach balls, balloons, basketballs, footballs, swissballs.

1) Introduce success at kicking something using a big light ball first.  Each should be light enough so the arms are free to swing without heaviness and the ball will move with even the slightest impact.  There should be no goal or target at first and the ball should be stationary.  Make it almost impossible to miss or “whiff” when kicked.

Notice the developmental stage your child is in currently.

--- Are the feet just stationary with feet facing direction of ball when ready to kick (not side on)

---Do they naturally rotate their hips through impact at all?  How much? 

---Do they step back and take a few steps for power before kicking?

---Are they weight shifting from trail leg to lead leg through impact of strike?

---Can you tell if they are kicking in a full body pattern for more power (separation of upper and lower body)? 

2) Have your child kick the same sized balls 5 or 6 times in a row and measure the distance the ball travels.  It is best to do this in an open area such as backyard, field, gym, parking lot, or calm street.  This is the beginning of goal setting and a game your child will most likely enjoy.

3) Once they kick a few big balls for distance find a target area (between two cones, trees, soccer net) for your child to aim.  Start close to the target area (5ft away).  Once they consistently kick within the target area, have them back up or move the target area away 5 feet at a time.

4) Then have your child learn how to kick a moving object.  You can “pitch” or “roll” a ball to them to kick back to you.  Observe whether they are waiting for the ball to come to them or stepping or running toward the ball as it approaches them.

5) A more advanced move is the “drop kick” or punt which brings timing into play.  If dropping the ball on their own and kicking it is too difficult, they could drop it onto their knee and play “catch” with themselves.

Try the above activities and see if your child comes up with games on their own.  Their competitive spirit may come out in order to try to “out-distance” their last kick or “kick closer” to a target than ever before.  Then, when they are ready, they may start backing up from their target and discover their own techniques for producing more power.

Object control exercises can also be used to introduce the importance of the small muscles of the leg, ankle, and foot. An obstacle course can be made where a ball has to be maneuvered with the feet through objects (cones) on the floor with as little “touches, taps, or pushes” as possible.  This is a fun game that shows the importance of distance control (see pics attached).

Kicking into mitts, paddles, or heavy bag can also teach power  production through body movements as well as hand/foot coordination.  Be prepared to have proper equipment for this. As balance becomes more proficient, the kicks can get higher and higher to promote dynamic flexibility.

Pointing out the safety rules of not kicking “at” anyone or kicking an object that may be too heavy is important.  You will see how vital having a strong, stable leg is while the other leg is moving around the pivot point for power.  

Try these for a week. Why is it important for your child to become proficient at kicking objects while maintaining balance?  If they can’t kick, there is no power for other sports---NO kickball, NO swimming, NO soccer, NO martial arts, NO gymnastics, NO iceskating, NO football, NO rugby,  NO golf.

Please let me know how it goes with your junior athlete.  Did they like it?

Stay tuned for jumping/agility/coordination next week!

Mindi Boysen has her Bachelor’s degree in Early Childhood Education from Indiana University of PA.  She is a TPI Level 3 Certified Golf Fitness Instructor and TPI Level 3 Junior Golf Coach.  Her Junior programs have been introduced in a number of private clubs in Arizona as well as Barcelona, Spain.

"Fit For Golf!  Fit For Life!" has published a golf fitness program on DVD's as well as  a book, Synergistic Golf, that outlines each day of the year with golf performance enhancing tips. You can catch demonstrations of golf specific exercises on Golf America TV nationwide. Mindi is the official fitness partner of the Arizona Women's Golf Association and is available for private or group sports conditioning training as well as seminars and nutritional consultations. For more information...http://www.fitforgolfusa.com

If you missed Week One’s homework regarding throwing, click here to catch up.    Week Two’s homework is also for parents, grandparents, aunts, uncles, babysitters, neighbors, and mentors who desperately want to introduce the love of golf to kids.

I believe that burn out, lack of “coolness”, and high expense are no longer acceptable excuses for kids to not only give up on golf, but even be denied exposure to it.   Kids enjoy activities that are fun, that they are good at, and those they can enjoy with YOU!  As a golf fitness coach, I would love to see children be able to participate with others and learn life lessons in many team activities.  Sometimes it is just not readily available due to proximity, financial, or other issues. So this is homework for you to do at home with your junior athlete.  Just like last week, this “weekly” drill can be done just 5-10 minutes each day.  Not only will they help kids with technique, distance, and accuracy transfer…they can help adults too!

WEEK 2 HOMEWORK: STRIKING

Striking has a high transfer of learning into the golf swing.  Striking helps with hand-eye coordination, weight transfer, balance, and power production.

*** First gather as many  multi-sized balls that you can find in your home to safely strike or hit--- baseballs, tennis balls, golf balls, racquet balls, soccer balls, bean bags, whiffle balls, ping-pong balls, dodge balls, basketballs.

***Then find additional bat/stick like objects you can hit the balls with.  These may include a baseball bat made from any material (plastic, foam, wood, metal), hockey stick, racquets, cricket bat, batting tee, field hockey stick, foam polo stick. Have your child find things in the house.  I suggest the sledgehammer NOT be used as a teaching tool.

1) Introduce success at striking something using a wide stick with wide ball first. 

Each should be light enough so the arms are free to swing without heaviness and the ball will move with even the slightest impact.  There should be no goal or target at first and the ball should be stationary.  Make it almost impossible to miss or “whiff”.

Notice the developmental stage your child is in currently.

--- Are the feet just stationary with feet facing direction of ball (not side on)- stage 1

--- How much are they naturally rotating their hips through impact?  -stage 2

--- Are they facing the ball (side on) with feet a little wider than the hips for stability? -2

--- Are they weight shifting from trail leg to lead leg through impact of strike? -2/3

--- Can you tell if they are hitting in a full body pattern for more power (separation of upper and lower body)? -3

2) Whether the ball is lifted on a batting tee or on the ground, make sure the ball stays stationary until the size of the ball and bat both come down in size as they find success (5 hits in a row).

3) Then have your child learn how to hit a moving object. 

You can “pitch” or “roll” a ball to them to strike or have a moveable ball such as in tether ball, totem tennis, the Hurricane or Hit-a-way batting system.  A ball could also be hanging on a string similar to piñata style.

Try the above activities and see if your child comes up with games on their own.  Their competitive spirit may come out in order to try to “out-distance” their last hit or “hit closer” to a target than ever before.  Then, when they are ready, they may start backing up from their target and discover their own techniques for producing more power.

Object control exercises can also be used to introduce the importance of the small muscles of the forearm, wrists, and hands. An obstacle course can be made where a ball has to be maneuvered with a stick through objects (cones) on the floor with as little “hits or pushes” as possible.  This is a fun game that shows the importance of distance control (see pic attached).

Boxing into mitts with gloves can also teach power production through body movements as well as eye/hand coordination.  Be prepared to have proper equipment for this.  A smaller child could use fists into your open palms for awhile, but will soon be too strong without protection for both the hitter and the hittee.

Pointing out the safety rules of not striking or hitting “at” any one with certain balls/bats is important.  Also clean up rules can be introduced.  All balls, bats, an sticks go back where they belong.

Advanced:
Physical properties can be discussed and guessed as what will happen with each ball.

1. Order all balls little to big.  Then big to little.
   
2. Order all balls heavy to light. Then light to heavy.
   
3. Guess which balls will go the farthest and not as far.
   
4. Which balls go farther when mixed with different bats?
   
5. Why?
   
6. Prove it!

Try these for a week. Perhaps other ball and bat-like objects may be added.  Why is it important for your child to become proficient at striking objects with other objects?  If they can’t strike or hit---NO baseball, NO softball, NO crocquet,  NO hockey, NO field hockey, NO boxing, No tennis, NO racquetball, NO volleyball, No squash, NO badminton, NO golf.

Please let me know how it goes with your junior athlete.  Did they like it?    

Stay tuned for kicking next week!

Mindi Boysen has her Bachelor’s degree in Early Childhood Education from Indiana University of PA.  She is a TPI Level 3 Certified Golf Fitness Instructor and TPI Level 3 Junior Golf Coach.  Her Junior programs have been introduced in a number of private clubs in Arizona as well as Barcelona, Spain.

"Fit For Golf!  Fit For Life!" has published a golf fitness program on DVD's as well as  a book, Synergistic Golf, that outlines each day of the year with golf performance enhancing tips. You can catch demonstrations of golf specific exercises on Golf America TV nationwide. Mindi is the official fitness partner of the Arizona Women's Golf Association and is available for private or group sports conditioning training as well as seminars and nutritional consultations. For more information... http://www.fitforgolfusa.com

WEEK 1 HOMEWORK

I have written a few research-based articles, one of which you may view at the following link:   article 1      But THIS IS NOT A BORING RESEARCH ARTICLE!  This is HOMEWORK (based on research) for parents, grandparents, aunts, uncles, babysitters, neighbors, and mentors who desperately want to introduce the love of golf to kids. 

I recently sent out a survey to a few local golf clubs asking members if they have children who might be interested in a junior golf development program.  The answers were mostly positive and many of the parents were delighted there were “plans in the making”.  But I can’t seem to get past these THREE answers:

“I have a 7 year old daughter and 9 year old son.  My daughter will still come to the course with me, but my son was told that golf was not cool.  Please help!”

“My children used to practice on the range with me, but now they are choosing other sports.  Golf is not fun for them.”

“I would love for my daughter to learn to golf.  It is just too expensive for us as a family.”

Burn out, lack of coolness, and expense are no longer acceptable excuses.   Kids enjoy activities that are fun, that they are good at, and those they can enjoy with YOU!  As a golf fitness coach, I would love to see children be able to participate with others and learn life lessons in many team activities.  But sometimes it is just not readily available due to proximity, financial, or other issues.  In the weeks to come I will highlight a “weekly” drill that can be done just 5-10 minutes each day.  Not only will they help kids with technique, distance, and accuracy transfer…they can help adults too!

WEEK 1 HOMEWORK: THROWING

Throwing has a high transfer of learning into the golf swing.  This will help build concepts such as weight shift, upper/lower body separation for power, shoulder mobility, rotary and hand speed, coordination and balance.

1. First gather as many  multi-size balls that you can find in your home to safely throw---footballs, baseballs, tennis balls, golf balls, racquet balls, soccer balls, bean bags, whiffle balls, vortex balls, ping-pong balls, dodge balls, basketballs.
   
2. Have your child stand just 4-5 feet away from you and play catch underhand with different balls until you are at least 12 feet away.
   
3. Introduce overhand throwing and notice the developmental stage your child is in currently.  Your child can be as many feet away from you as they can still reach you with a throw.
• Are they standing front-on when throwing?
• Do they take a step with the same or opposite throwing arm when throwing?
• Do they turn sideways and take a step with the lead foot and turn their body to release the ball?
  
4. You can then stand beside your child and both throw balls in the same direction to measure distance of throw. This can get into a competitive contest if they are ready.
   
5. You can then stand beside your child and both throw balls at a target to measure accuracy of throw.

Try the above activities and see if your child comes up with games on their own.  Their competitive spirit may come out in order to try to “out-distance” their last throw or “hit closer” to a target than ever before.  Then, when they are ready, they may start backing up from their target.

Pointing out the safety rules of not throwing “at” any one with certain balls is important.  Also clean up rules can be introduced.  All balls go back where they belong.

Advanced:

Physical properties can be discussed and guessed as what will happen with each ball.

1. Order all balls little to big.  Then big to little.
2. Order all balls heavy to light. Then light to heavy.
3. Guess which balls will go the farthest and not as far. 
4. Why?
5. Prove it!

Try these for a week. Perhaps other ball-like objects may be added.  Why is it important for your child to become proficient at throwing?  If they can’t throw---NO baseball, NO softball, NO bowling, NO football, NO rugby, NO cricket, NO javelin, NO discus, NO shotput, NO dodgeball.

Please let me know how it goes with your junior athlete.  Did they like it?

Stay tuned for Striking next week!

Mindi Boysen has her Bachelor’s degree in Early Childhood Education from Indiana University of PA.  She is a TPI Level 3 Certified Golf Fitness Instructor and TPI Level 3 Junior Golf Coach.  She has worked with juniors in numerous private clubs in Arizona such as Tatum Ranch Golf Club, TPC Academy of Scottsdale, Pinnacle Peak CC, and DC Ranch.

Her company has released "Fit For Golf!  Fit For Life!", a golf fitness program on DVD's as well as her  book, Synergistic Golf, outlines each day of the year with golf performance enhancing tips. You can catch Mindi demonstrating golf specific exercises on Golf America TV nationwide. She is also the official fitness partner of the Arizona Women's Golf Association and is available for private or group sports conditioning training as well as seminars and nutritional consultations. For more information about Mindi...http://www.fitforgolfusa.com