Fitness for Your Game

January 2008 - Posts

• Fit for 18 Holes - Recap

  Welcome to the recap of Fit for 18 Holes! With my golf fitness classes you can improve your golf game and increase your fitness level! For this series we are using a weighted club for the dynamic warm up, a regular iron, driver or golf cart for the on course exercises. When you incorporate these exercises while playing, you improve flexibility and decrease the risk of injury associated with your golf swing. The weighted club can be purchased in the Pro Shop. Take these simple steps before beginning: Step 1: Do a dynamic warm up with the weighted club before the practice range. Step 2: Continue the flexibility exercises starting at the tee box of the 2nd hole while you await your turn to tee off. You will have 2 exercises for every other tee box or you can choose to do one exercise for every tee box. Step 3: Each week you will have a new exercise. This is a progressive workout which means that every week you will have a new exercise to perform along with the exercise from weeks prior. Execute each stretch to a comfortable position and hold for 20-30 seconds. Step 4: Perform the exercise upon approaching the next tee box to stay flexible and injury free 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 Let's Get Started! Week 1 CLUB - Backswing & Follow through Rotation CART - Hamstring Stretch Week 2 CLUB - Shoulder Rotation CART - Quadricep Stretch Week 3 CLUB - Calf Stretch CART - Upper Back/Rear Deltoid Week 4 CLUB - Oblique Stretch CART - Chest & Shoulder Week 5 CLUB - Oblique Stretch CART - Forearm Stretch Week 6 CLUB - Cross Hip Stretch CART - Hip Flexor Stretch Week 7 CLUB - Takeaway Shoulder Stretch CART - Takeaway Shoulder Stretch Week 8 CLUB - Torso Rotation Stretch CART - Calf Stretch Week 9 CLUB - Hamstring Stretch CART - Hamstring Stretch Week 10 CLUB - Shoulder/Upper Back Stretch CART - Shoulder Stretch Week 11 CLUB Adductor Stretch CART Torso Stretch Posted Jan 31 2008, 09:29 AM by Kelly Blackburn with 2 comment(s) Filed under: Kelly Blackburn, Fit for 18 Holes, Recap

• Fit for 18 Holes - Week 11

  Welcome to week 11 of our new series Fit for 18 Holes! With my golf fitness classes you can improve your golf game and increase your fitness level! For this series we are using a weighted club for the dynamic warm up, a regular iron, driver or golf cart for the on course exercises. When you incorporate these exercises while playing, you improve flexibility and decrease the risk of injury associated with your golf swing. The weighted club can be purchased in the Pro Shop. If you are just joining us, see weeks 1, 2, 3, 4, 5, 6, 7, 8, 9 and 10 to catch up! Take these simple steps before beginning: Step 1: Do a dynamic warm up with the weighted club before the practice range. Step 2: Continue the flexibility exercises starting at the tee box of the 2nd hole while you await your turn to tee off. You will have 2 exercises for every other tee box or you can choose to do one exercise for every tee box. Step 3: Each week you will have a new exercise. This is a progressive workout which means that every week you will have a new exercise to perform along with the exercise from weeks prior. Execute each stretch to a comfortable position and hold for 20-30 seconds. Step 4: Perform the exercise upon approaching the next tee box to stay flexible and injury free 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! Post Round CLUB Adductor Stretch Stand with your club in front club face towards you and hands atop the club with your feet more than shoulder width apart. Having the club face towards you prevents the club from slipping away from you as you do this exercise. Lift the toe of one foot, bend the knee of the opposite leg and lean outward keeping the opposite heel planted. Remember to keep the torso upright. Lean away from the extended leg until you feel a good stretch in the inner thigh of the extended leg. Hold for 20-30 seconds. Slowly return to the start position and repeat to the opposite side. CART Torso Stretch Sitting in the cart with your back straight and your feet on the floorboard, turn your torso to one side and reach for the bar across the back of the seat. Make this turn with as little hip movement as possible and feel the stretch throughout your torso. Hold the stretch for 20 to 30 seconds and repeat on the other side. Posted Jan 23 2008, 04:59 PM by Kelly Blackburn with 1 comment(s) Filed under: Kelly Blackburn, Stretching, Abductor, Torso, Fit for 18 Holes

• Fit for 18 Holes - Week 10

  Welcome to week 10 of our new series Fit for 18 Holes! With my golf fitness classes you can improve your golf game and increase your fitness level! For this series we are using a weighted club for the dynamic warm up, a regular iron, driver or golf cart for the on course exercises. When you incorporate these exercises while playing, you improve flexibility and decrease the risk of injury associated with your golf swing. The weighted club can be purchased in the Pro Shop. If you are just joining us, see weeks 1, 2, 3, 4, 5, 6, 7, 8 and 9 to catch up! Take these simple steps before beginning: Step 1: Do a dynamic warm up with the weighted club before the practice range. Step 2: Continue the flexibility exercises starting at the tee box of the 2nd hole while you await your turn to tee off. You will have 2 exercises for every other tee box or you can choose to do one exercise for every tee box. Step 3: Each week you will have a new exercise. This is a progressive workout which means that every week you will have a new exercise to perform along with the exercise from weeks prior. Execute each stretch to a comfortable position and hold for 20-30 seconds. Step 4: Perform the exercise upon approaching the next tee box to stay flexible and injury free 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! Tee #19 CLUB Shoulder/Upper Back Stretch Stand with your club in front club face towards you and hands atop the club with your feet shoulder width apart. Having the club face towards you prevents the club from slipping away from you as you do this exercise. Bend both knees slightly and slowly bend at the waist downward until your back is flat like a table top. Hold for 20-30 seconds. Slowly return to the start position. CART Shoulder Stretch Standing beside the golf cart with your side facing the cart, reach across your body with your outside arm and grab the cart’s canopy support bar. Slowly turn your torso away from the cart to accelerate the stretch. Hold for 20 to 30 seconds and repeat the stretch from the other side. Posted Jan 16 2008, 01:09 PM by Kelly Blackburn with 1 comment(s) Filed under: Kelly Blackburn, Stretching, Fit for 18 Holes, Upper Back, Shoulder

• Fit for 18 Holes - Week 9

  Welcome to week 9 of our new series Fit for 18 Holes! With my golf fitness classes you can improve your golf game and increase your fitness level! For this series we are using a weighted club for the dynamic warm up, a regular iron, driver or golf cart for the on course exercises. When you incorporate these exercises while playing, you improve flexibility and decrease the risk of injury associated with your golf swing. The weighted club can be purchased in the Pro Shop. If you are just joining us, see week 1, 2, 3, 4, 5, 6, 7 and 8 to catch up! Take these simple steps before beginning: Step 1: Do a dynamic warm up with the weighted club before the practice range. Step 2: Continue the flexibility exercises starting at the tee box of the 2nd hole while you await your turn to tee off. You will have 2 exercises for every other tee box or you can choose to do one exercise for every tee box. Step 3: Each week you will have a new exercise. This is a progressive workout which means that every week you will have a new exercise to perform along with the exercise from weeks prior. Execute each stretch to a comfortable position and hold for 20-30 seconds. Step 4: Perform the exercise upon approaching the next tee box to stay flexible and injury free 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! Tee #18 CLUB Hamstring Stretch Stand with your club in front club face towards you and hand atop the club. Having the club face towards you prevents the club from slipping away from you as you do this exercise. Take one foot back and place both feet firm. Bent the knee of the back leg and slowly sit back as though you were sitting in a chair and raise the toe of the front foot in a flex position to engage the hamstring. Hold for 20-30 seconds. Slowly return to the start position and repeat to the opposite side. CART Hamstring Stretch Stand in front of the cart with your feet slightly apart and you hands on the front of the cart. Bending at the waist, slowly lower your torso until you have a flat back to create a stretch in the hamstrings. Remember to keep your knees slightly bent. Hold for 20-30 seconds. Slowly return to an upright position. Posted Jan 09 2008, 04:38 PM by Kelly Blackburn with 2 comment(s) Filed under: Kelly Blackburn, Stretching, Fit for 18 Holes, Hamstring

• Fit for 18 Holes - Week 8

  Welcome to week 8 of our new series Fit for 18 Holes! With my golf fitness classes you can improve your golf game and increase your fitness level! For this series we are using a weighted club for the dynamic warm up, a regular iron, driver or golf cart for the on course exercises. When you incorporate these exercises while playing, you improve flexibility and decrease the risk of injury associated with your golf swing. The weighted club can be purchased in the Pro Shop. If you are just joining us, see week 1, 2, 3, 4, 5, 6 and 7 to catch up! Take these simple steps before beginning: Step 1: Do a dynamic warm up with the weighted club before the practice range. Step 2: Continue the flexibility exercises starting at the tee box of the 2nd hole while you await your turn to tee off. You will have 2 exercises for every other tee box or you can choose to do one exercise for every tee box. Step 3: Each week you will have a new exercise. This is a progressive workout which means that every week you will have a new exercise to perform along with the exercise from weeks prior. Execute each stretch to a comfortable position and hold for 20-30 seconds. Step 4: Perform the exercise upon approaching the next tee box to stay flexible and injury free 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! Tee #16 CLUB Torso Rotation Stretch Stand with the feet shoulder width apart, hips rotated forward and the arms extended at shoulder height holding the club grip and just above the club head. Slowly rotate the torso to create the stretch. Hold for 20-30 seconds. Return to the start position and repeat to the opposite side. CART Calf Stretch Place the ball of one foot on the running board and hold onto the top of the cart for balance. Now flex the foot while gently pressing the heel down until you feel the stretch in your calf muscle. Hold that stretch for 20 to 30 seconds and repeat to the opposite side. Posted Jan 03 2008, 03:22 PM by Kelly Blackburn with 2 comment(s) Filed under: Kelly Blackburn, Stretching, Torso, Fit for 18 Holes, Calf