Fitness for Your Game

August 2007 - Posts

• Power for Your Game - Week 2

  Welcome to week 2 of our new series Power for Your Game! With my golf fitness classes you can improve your golf game and increase your fitness level! For this series we are using a weighted power ball and a balance Bosu ball. The weighted ball is 4 pounds and compact to hold in the palm of your hand. Its gel like shell allows you to grip the ball using an isometric method which helps to increase strength in the hands and forearms. This helps with your club control! When you incorporate the Bosu balance ball into your workouts, you improve balance, flexibility and coordination for your golf swing by calling on the "core" muscles of the body. Both can be purchased in the Pro Shop. If you are just joining please take a look at week 1 to catch up! Take these simple steps before beginning: Step 1: To determine your current fitness level, take the Fitness Analyzer at KellyBlackburn.com Step 2: Print a copy of the training log. Step 3: Each week you will have a new exercise. This is a progressive workout which means that every week you will perform the new exercise along with the exercise from weeks prior. Step 4: Perform the workout 2-3 times a week for maximum results! Here are the benefits you can receive from this series: Improve balance Increase flexibility Improve coordination Strengthen core muscles: abdominal, mid and lower back muscles Increase core strength, balance and power behind the ball. BOSU® Balance Trainer helps to strengthen and coordinate your body including the muscles that you don't see. BOSU® Balance Trainer targets the core muscles of your body-those muscles around your abdominal and back area- Let's Get Started! Golf & Fitness Connection: This exercise strengthens the hip girdle and tricep muscles. Strong triceps will help the lead arm keep the swing on plane as you take the club back. Tricep Bridge Extension Lie face up on the Bosu trainer with your upper back, neck and heading resting on the Bosu. Hold the power ball in both hands and place the ball at the crown of your head with the elbows pointed upward. Flex the abdomen and glutes. Slowly lift the buttocks upward pressing through the heels while simultaneously extending the power ball upward working the triceps. Hold for a 4 second count and slowly return to the start position. Repeat for the recommended number of reps.   Recommended Reps: Par Level: 10 reps Birdie Level: 15 reps Eagle Level: 20 reps Golf & Fitness Connection: This exercise strengthens the oblique muscles which assist with a better address position. OBLIQUE Position one side of your torso on the dome with your bottom leg bent and the top leg straight. Place one hand behind your head and the other on your opposite shoulder. Squeeze the muscles in the side of your torso to bring your shoulder towards your right hip Hold for a 4 second count and slowly return to the start position. Repeat for the recommended number of reps. Repeat to the opposite side.   Recommended Reps: Par Level: 10 reps Birdie Level: 15 reps Eagle Level: 20 reps Posted Aug 31 2007, 09:31 AM by Kelly Blackburn with no comments Filed under: Kelly Blackburn, Oblique, Power for Your Game, Tricep

• Power for Your Game - Week 1

  Welcome to week 1 of our new series Power for Your Game! With my golf fitness classes you can improve your golf game and increase your fitness level! For this series we are using a weighted power ball and a balance Bosu ball. The weighted ball is 4 pounds and compact to hold in the palm of your hand. Its gel like shell allows you to grip the ball using an isometric method which helps to increase strength in the hands and forearms. This helps with your club control! When you incorporate the Bosu balance ball into your workouts, you improve balance, flexibility and coordination for your golf swing by calling on the "core" muscles of the body. Both can be purchased in the Pro Shop. Take these simple steps before beginning: Step 1: To determine your current fitness level, take the Fitness Analyzer at KellyBlackburn.com Step 2: Print a copy of the training log. Step 3: Each week you will have a new exercise. This is a progressive workout which means that every week you will perform the new exercise along with the exercise from weeks prior. Step 4: Perform the workout 2-3 times a week for maximum results! Here are the benefits you can receive from this series: Improve balance Increase flexibility Improve coordination Strengthen core muscles: abdominal, mid and lower back muscles Increase core strength, balance and power behind the ball. BOSU® Balance Trainer helps to strengthen and coordinate your body including the muscles that you don't see. BOSU® Balance Trainer targets the core muscles of your body-those muscles around your abdominal and back area- Let's Get Started! Golf & Fitness Connection: This exercise strengthens the low back, shoulders and improves core strength which equates to more power off the tee and less trouble with the low back region! Balanced Strength Superman Lie face down on the Bosu trainer with your pelvis and lower abdomen centered on the dome. Rest your forearms with your palms down on the floor gripping the power ball with one hand. Straighten your legs behind you with your feet shoulder width apart. Flex the abdomen and glutes and slowly lift the power ball upward to shoulder height while lifting the opposite leg. Hold for a 4 second count and slowly return to the start position. Repeat for the recommended number of reps. Repeat to the opposite side.   Recommended Reps: Par Level: 10 reps Birdie Level: 15 reps Eagle Level: 20 reps Golf & Fitness Connection: This exercise strengthens the quadriceps, gluteus, adductors, abductors, hamstring and trunk muscles. Muscles of the hip girdle need to be strong to generate power off the tee. The trunk muscles need to be strong to promote a greater turn! Lunge with Trunk Rotation Place one foot center of the Bosu Ball and place the opposite foot back. Raise the power ball to shoulder height. Bending the knees, slowly descend downward being careful not to move forward over the front knee. Once you reach a stable position rotate the trunk opposite the front leg. Hold for a 4 second count and slowly return to the start position. Repeat for the recommended number of reps. Repeat to the opposite side.   Recommended Reps: Par Level: 10 reps Birdie Level: 15 reps Eagle Level: 20 reps Posted Aug 23 2007, 09:59 AM by Kelly Blackburn with no comments Filed under: Kelly Blackburn, Powerful Golf Swing, Power for Your Game

• Balance for Your Game - Recap

  Welcome to the recap of Balance for Your Game! For the past 7 weeks we have been learning to utilize a stability ball to increase your overall fitness level, but more importantly improve your game! When you incorporate the stability ball into your workouts, you improve balance, flexibility and coordination for your golf swing by calling on the "core" muscles of the body. Stability balls are readily available at most sporting goods stores or you can order one from the Pro Shop. Now you have a complete program of 14 new exercises that should take you less than 30 minutes to complete! Your goal is to do the complete workout 2 to 3 times per week. When using a stability ball it is important to follow these guidelines. They will ensure that you are performing the exercises safely and you are getting the most benefit from every repetition. Move in a slow, controlled manner. Maintain proper form with a neutral/pain-free trunk and neck position. Exhale upon exertion, inhale on return to start position of each repetition- this encourages trunk abdominal control and trunk stabilization. Move through full available range of motion each repetition. Avoid painful ranges of motion, postures, and positions. When performing the stretching exercises outlined in the training programs, follow these simple rules. Hold each stretch for 30 seconds and repeat 2-3 times on each side. Alternate stretches to each side to allow proper rest period. NEVER bounce while stretching. Stretch to the point of slight discomfort, but NEVER to pain. Maintain proper form to attain an effective stretch. Remember to maintain proper breathing This week we recap all of the exercises learned over the past 7 weeks! Week 1 – Seated Hamstring & Standing Hamstring Stretch Week 2 – Back Extension & Cross Hip Stretch Week 3 – Chest Stretch & Kneeling Shoulder Stretch Week 4 – Side Kneeling Stretch & Hip Stretch Week 5 – Quadricep Stretch & Abdominal Stretch Week 6 – Trunk Rotation & Prone Back Extension Week 7 – Ab Rollout & Ab Plank Posted Aug 17 2007, 10:06 AM by Kelly Blackburn with no comments Filed under: Flexibility, Kelly Blackburn, Fitness, Balance for Your Game, Recap

• Balance for Your Game - Week 7

  Welcome to week 7 of Balance for Your Game! When you incorporate the stability ball into your workouts, you improve balance, flexibility and coordination for your golf swing by calling on the "core" muscles of the body. Stability balls are readily available at most sporting goods stores or you can order one from the Pro Shop. Each week you will have 2 new exercises. This is a progressive workout which means that every week you will perform the new exercises along with the exercises from weeks prior. If you are just joining us, visit weeks 1, 2, 3, 4, 5 & 6 to catch up! When using a stability ball it is important to follow these guidelines. They will ensure that you are performing the exercises safely and you are getting the most benefit from every repetition. Move in a slow, controlled manner. Maintain proper form with a neutral/pain-free trunk and neck position. Exhale upon exertion, inhale on return to start position of each repetition- this encourages trunk abdominal control and trunk stabilization. Move through full available range of motion each repetition. Avoid painful ranges of motion, postures, and positions. When performing the stretching exercises outlined in the training programs, follow these simple rules. Hold each stretch for 30 seconds and repeat 2-3 times on each side. Alternate stretches to each side to allow proper rest period. NEVER bounce while stretching. Stretch to the point of slight discomfort, but NEVER to pain. Maintain proper form to attain an effective stretch. Remember to maintain proper breathing This week we will concentrate on flexibility exercises for the hamstrings. By keeping the hamstrings flexible you will help to eliminate low back discomfort associated with the golf swing. Let's Get Started! AB ROLLOUT Start: Kneel in front of the ball and place both hands atop the ball for balance. Action: Flex your abdomen and begin to slowly roll forward bending the elbows until the forearms are atop the ball. Finish: Once you have reached a stable position hold for 30 seconds. Slowly return to the start position and repeat. Tip: Keep your head in a neutral position and do not arch the back.   AB PLANK Start: Kneel in front of the ball and place your forearms on the ball for balance. Action: Flex your buttocks and abdomen and slowly straighten your legs. Finish: Once you have reached a stable position hold for 30 seconds. Slowly return to the start position and repeat. Tip: If you find it difficult to maintain balance on the ball, spread your feet apart to just under the width of your shoulders. Your goal will be to execute the stretch with your feet together!   Posted Aug 10 2007, 12:49 PM by Kelly Blackburn with no comments Filed under: Flexibility, Kelly Blackburn, Fitness, Balance for Your Game

• Balance for Your Game - Week 6

  Welcome to week 6 of Balance for Your Game! When you incorporate the stability ball into your workouts, you improve balance, flexibility and coordination for your golf swing by calling on the "core" muscles of the body. Stability balls are readily available at most sporting goods stores or you can order one from the Pro Shop. Each week you will have 2 new exercises. This is a progressive workout which means that every week you will perform the new exercises along with the exercises from weeks prior. If you are just joining us, visit weeks 1, 2, 3, 4 & 5 to catch up! When using a stability ball it is important to follow these guidelines. They will ensure that you are performing the exercises safely and you are getting the most benefit from every repetition. Move in a slow, controlled manner. Maintain proper form with a neutral/pain-free trunk and neck position. Exhale upon exertion, inhale on return to start position of each repetition- this encourages trunk abdominal control and trunk stabilization. Move through full available range of motion each repetition. Avoid painful ranges of motion, postures, and positions. When performing the stretching exercises outlined in the training programs, follow these simple rules. Hold each stretch for 30 seconds and repeat 2-3 times on each side. Alternate stretches to each side to allow proper rest period. NEVER bounce while stretching. Stretch to the point of slight discomfort, but NEVER to pain. Maintain proper form to attain an effective stretch. Remember to maintain proper breathing This week we will concentrate on flexibility exercises for the hamstrings. By keeping the hamstrings flexible you will help to eliminate low back discomfort associated with the golf swing. Let's Get Started! TRUNK ROTATION Start: Lay your torso across the ball and place your hands on the ground for balance. Action: Slowly lift one arm and rotate to one side opening up the chest and torso until you feel a good stretch. Finish: Once you have reached a stable position and good stretch hold for 30 seconds. Slowly return to the start position and repeat. Repeat to the opposite side. Tip: Keep your head in a neutral position and do not arch the back.   PRONE BACK EXTENSION Start: Lay your torso across the ball and clasp your hands behind the head. Action: Flex your buttocks and slowly lift your torso upward until you feel a good stretch. Finish: Once you have reached a stable position and good stretch hold for 30 seconds. Slowly return to the start position and repeat. Tip: If you find it difficult to maintain balance on the ball, spread your feet apart to just under the width of your shoulders. Your goal will be to execute the stretch with your feet together!   Posted Aug 03 2007, 05:00 PM by Kelly Blackburn with no comments Filed under: Flexibility, Kelly Blackburn, Fitness, Balance for Your Game