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Assessments Matter

Single Leg Toe Touch

Why do I need to go through an assessment? 

Single Leg Toe Touch Assessment

This is a assessment used in the Titleist Performance Institute level 1 testing protocol.

Every so often i’ll get a new client that comes in itching to get in a workout and wants to know why they can’t just start doing exercises they have seen me post up online.  The fact of the matter is, when you come into see a professional trainer, especially one that has a speciality and focus on a skill based sport like Golf, an assessment is going to the place to start. If someone’s goal is to start consistently driving the ball further off the tee, and lose body fat, you better have a baseline of request coordination, balance, and strength so you can have a focused program.

I generally will start a new client meeting by trying to get to know you and answer any specific questions you might have.  We are essentially building a relationship and the first step in a coaching relationship is TRUST. I need to know what your goals are, where you are at and ultimately I need to develop a way to get you there. Using a movement screen like the Functional Movement Screen (FMS) or the Titleist Performance Institute level 1 or level 2 screen helps me understand where your strong and weak points are so I can find the best route to your fitness.

Plain and simple this is how I view the movement continuum:

  1. Coordination
  2. Strength
  3. Power

Coordination = joint range of motion + your muscles ability to move that joint through a pattern with control.

*If your coordination sucks we have to work on either referring you out to medical, improving joint mobility to muscle tissue length

Strength= coordination + capacity for external load

  • If strength is your issue we have 2 places to look; coordination (see above for definition) and capacity for external load.

Power= Strength x Speed

*If power is an issue we need decide if its a “strength power” issue or a “speed power” issue

At the end of the day, I assess you in order to define your control, your strength, your power so we can best fit that to your sport and fitness goals.

If you are interested in coming in for a movement assessment to help program for your goals feel free to reach out!

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Why Should You Warm Up?

Stretch used to teach separation of upper and lower body

Why should we warm up?

You know the guy that gets out of his car, does a quick shoulder stretch, pops his neck and touches his toes before getting in a workout? If you know him, slap him, if you are him, smack yourself then read this article on how to get a proper warm up in:

There are a few different ways to warm up before a workout, but if your focus is on improving your fitness for golf, or to warm up before a practice session/round of golf and its important to understand that by doing a good warm up we can optimize our performance.  The types of warm ups we will talk about today are 1) General Warm up, 2) Specific Warm Up

The General Warm-up:

Hip Hinge Drill

Hip Hinge Drill with a dowel to promote better posture

The General Warm-Up will firstly help increase your body temperature. Why does that matter? Well a good general warm up will improve circulation by pumping blood out to your periphery via opening up smaller blood vessels which is a good thing. This increase in blood flow will help make our muscles a bit more pliable and ready for movement under load. Lastly, a good general warm up will help to lubricate our joints.

Specific Warm-up:

Specific Warm-Ups will help us focus on particular areas like feet and ankles, or we may decide to warm-up a certain pattern or position like a half kneeling position.  Our body knows where it is in space because of little sensors embedded in around our joints and through our muscle tissue.  If you have a particular area you want to work on or focus on, a specific warm up for that area will help with all the stuff we just listed under general warm-up and give the added benefit a specific area or pattern.

Based on your assessment, a good warm up can serve as an injury prevention tool as we are cuing up your bodies main sensory organisms (brain, joints, muscle, connective tissue), and a way to get our minds right for the task at hand.

How do we warm-up?

Check out this little video I posted up on YouTube for a proper ground based warm up. It hits everything we talked about in this article.

If have any questions feel free to reach out!

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Trunk Rotation

All 4’s Trunk Rotations

One of the places people struggle moving from the most is the in the thoracic spine (aka t-spine or the rib cage). This is the area of your spine between your neck and lower back that attaches to your ribs. This area encases your vital organs like the lungs and heart, and stomach and if it doesn’t move well it can affect breathing, and digestion, but I digress.

Can you arch your spine backward, round it forward and rotate it in each direction? If you can’t then certain movements, like the golf swing can become less accurate. There is a big relationship between poor trunk motion and poor swing paths.  Check out this drill called All 4’s Trunk Rotation too help improve your thoracic spine and rib cage mobility!  Try 2 sets of 5 in each direction and let me know what you think!

 

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Remodel Time!!!

After 2.5 years we are remodeling the studio! Stay tuned for more information on new classes, workshops and training!

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TPI Level 1 Movement Screen

Golf Fitness Training

I really enjoy everything I have learned and will continue to learn from Titleist Performance Institute (www.mytpi.com). All the information they have been able to compile on the body-swing relationship has really helped me to communicate to my clients and their golf instructors about potential issues and more importantly about how the body can be improved to help with swing efficiency.  As a Level 3 Golf Fitness Instructor, I have been educated and taken the time to work with my fellow Southern California section PGA golf instructors  to create a team atmosphere for my clients and their body related needs, couple that with over 15 years of experience in the industry and in my area, I am confident that I can help you identify and improve your movement ability. Schedule yourself an appointment for your evaluation!

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Functional Movement Screen (FMS)

In Line Lunge Test (FMS)

Check out this quick little video on the Functional Movement Screen, also known as the FMS. I like to use the FMS as a first place, or a starting point for anyone that is about to start a new workout routine as it quickly provides me with a lot of information in a fairly safe environment.  It’s appropriate for pretty much anyone whether you are just getting back into fitness, or coming back from a previous injury. Here’s a little bit about what I like about the test:

  1. It’s relatively safe as a starting point for a first session
  2. It provides a lot of valuable information for me to begin creating a program for a new client
  3. It’s valid and repeatable so we can retest and compare
  4. It gives me snapshot idea of how well you as a client can coordinate
  5. It gives me a snapshot idea of how well you as a client can comprehend instruction
  6. It’s a self limiting test meaning if you can’t do it, you generally will limit yourself and stop

Check out the video below to see what the test looks like, and let me know if you have any questions!

Contact us for your evaluation and lets see how well you move!

 

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UPCOMING SEMINAR

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Attention Personal Trainers, Physical Therapist and Chiropractors

NeuroKinetic Therapy will be teaching a Level 1 course hosted by Joel Crandall at the Fit Fix Studio in Newport Beach, CA!

*We are currently working to provide those from out of town with a hotel solution near John Wayne and minutes from the Fit Fix Studio.  More details to come.

What is NKT:

NeuroKinetic Therapy corrective movement system, is a sophisticated assessment and treatment modality that addresses the causes of dysfunctional movement/coordination problems at their root in the motor control center in the cerebellum. The motor control center stores these patterns and directs their completion through the spinal cord and the muscles. The motor control center learns through failure.

Instructor:

Joel Crandall

When:

Saturday June 28th from 8am-4:30pm

Sunday June 29th from 8am-4:30pm

Where:

Fit Fix Studio, 3700 Campus Dr., Suite 100, Newport Beach, CA 92660

Course Info:

For detailed course info please see: Course Outlines

http://neurokinetictherapy.com/seminars/preparing-for-the-class

Payment Info: 

Early Registration: $600 if paid by 05/28/2014

Regular Registration: $700

http://neurokinetictherapy.com/seminars/upcoming-seminars-2

Click on 06/28-29 2014: Level 1 Two Day Course- Newport beach for payment options

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REFLEXIVE STABILITY

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Gray Cook (creator of the Functional Movement Screen and advisory board member of the Titleist Performance Institute) is a well recognized leader in the area of rehab, post rehab and performance training. I recently came across a great video clip that he put out regarding Stabilization Training. Its a quick video but its packed with a lot of great info. I use reflexive stability to help my golfers out all the time.  At the end of the day, golfers need to be in good alignment and a good position to have your brain reflexively fire to give you integrity. If you are out of position and your primary movers (aka mirror muscles) are firing to stabilize you, they cant do their job of moving leading to poor balance and mobility and ultimately compensation.

Check out the video below for some more info on it!

Enjoy!

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HIP HINGE (AKA SET UP POSTURE)

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I was working with a new client last week and we were discussing how to take a proper set up. Looking back over his movement evaluation, I found that his ability to touch his toes was poor and his ability to deep squat was very instable. His movement stratgey was to get into what we call a C-Posture and round his spine to address the ball rather than to bend forward from this hips.C-Posture really limits the ability to rotate in the golf swing by putting the hips and pelvis and upper spine into poor positions.

All that being said, I taught my client a better hip hinge strategy by teaching proper spine position and how to load and move from the hips and over the course of a session his set-up posture (and ability to rotate) was greatly improved!

Here is a great video by Lance and Greg from TPI discussing hip hinge a little more.  Enjoy and if you have any questions, or if you are interested in a golf fitness evaluation, feel free to contact me rkhoury@rfktraining.com

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GET WIDE FOR A BETTER SETUP POSTURE

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My friends at California Golf and News asked me to write an article for their November 2012 issue, so with the help of my friend Matt Viguerie, Head Golf Professional at Mission Viejo Country Club, we put this together.

Get Wide for a Better Set Up Posture

Have you ever heard of the concept “free arms lead to a full extension?” Ever watch Rory blast a 320-yard drive? His upper body and arms look relaxed while he’s swinging the club 130 miles per hour. But rest assured, his internal muscles are firing as he keeps his driver on plane and square through impact. AWESOME power. WIDE shoulders. PERFECT posture.

We in the fitness world believe that when someone engages their core (contracts their internal abdominal muscles), he or she will better stabilize their spine which is the first step in establishing a better base for their shoulders/arms and hips/legs to move with efficiency. With efficient movement, golfers are far more likely to set up with good posture and reach full extension – and really generate some serious power.

With efficient movement, golfers are far more likely to set up with good posture and reach full extension – and really generate some serious power.

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All golf instructors drive home how bad a rounded back or “C-Posture” at address  because this set-up promotes loss of posture/spine angle, and can lead to scooping and fat shots.

This is considered a “C-Posture” at address. Notice how the spine is rounded, which can cause many swing faults going into backswing and impact.

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Notice the flat spine at address and how the shoulders are positioned as opposed to the above “C-Posture” photo above

In the gym I promote BEING WIDE as a useful concept with any and all upper body strength movements.

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Practice properly setting your shoulder blades back when you do “push” drills like push-ups or “pulling” drills like pull-ups. I also recommend drills like “farmer’s carries” as it is a total body movement that promote good shoulder stability, core engagement, and sound posture while moving primarily from the lower body.

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Farmer Carry is a golf fitness drill used to promote a tall neutral spine and good stable shoulder position. This spine and shoulder position lends itself well to setting up to the golf ball.

Photo 3- Farmer Carry (side view)

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Caption- Remember to get your shoulder into that Wide Position as you carry your weight. This drill is all about core engagement, balance, and shoulder stability. Try to walk tall as if you were not holding a weight in 1 hand. If you tilt or can’t Stay Wide through your shoulders then go lighter. Try 30-50 steps in each arm

Matt Viguerie, PGA Head Pro from Mission Viejo Country Club agrees that setup posture and shoulder blade positioning dictates a lot in terms of accuracy in your golf swing. He says, 
“If you setup with too much curve in your spine (C-Posture) your swing plane will be off and it will create timing issues. Roy’s advice of Getting Wide, and his drills help reinforce ideal spine posture.”

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