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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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How do you practice?

Talking Movement and Golf Fitness

Roy Khoury speaking to the Southern California section PGA

How do you practice? Did you know that how you practice can affect how you learn? What we do can either help gain/retain skills or hinder your progress altogether. With that being said, there are a couple of different ways we can practice to acquire or improve a skill and they are:

Blocked Practice- Blocked practice is doing the same thing over and over again such as going to the driving range and hitting multiple driver shots. Blocked practice is a great way to learn a new skill since it gives the brain and body a single skill to process, but will quickly lose its effectiveness if over used.

Randomized Practice- Random practice is basically prating how you would play. SO you can either use playing a few holes as random practice or even practice different distance or direction shots with the same club. Random practice is more like actually playing golf, and actually helps you build the ability to problem solve while working on your skill.

When you are new to a sport or movement its good to challenge the left brain in repetition, logical and objective goal setting. When you are proficient with your task, random practice helps challenge the right brain and its creativity, thought and performance. That being said, both types of practice are helpful for acquiring and improving your game, they just access different parts of the brain and challenge you in different ways, so its good to understand both and how both can help you. See how it works for you!

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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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2:1 Drill for Power

My friends over at the Southern California Golf Association (SCGA.com) asked me to help them out with some of their videos for their SCGA Tv and my friends over at Pelican Hill Golf Club allowed me to video on their driving range with Tim Mitchell (@TimMitchellPGA) to demonstrate one the first drills I might use with a golfer to develop lower body power in all three planes of movement.

roykhouryfitness


Roy Khoury of Roy Khoury Fitness taking Tim Mitchell through the 2:1 Drill

The drill we went over is called a 2:1 drill. The 2 refers to 2 quick continuous hops, followed by the 1 which refers to 1 controlled descent into a deeper squat. Why I like this drill is you are learning to load and unload the hips 2 times quickly followed by a controlled hold much like seen in the golf swing. While an argument can be made that other drills will ultimately produce more power- this drill is a great starting point to get into plyometrics that is relatively safe, and a great multi-planar warm up movement for a lower body day.

Now, that being said, I always suggest getting a movement evaluation from your local golf fitness instructor to help you refine your strengths and weaknesses because ultimately the goal is to get you where you need to go and for some this drill might be too easy, and others the drill might be too much. For an evaluation you can always contact me or find a local provider through the MyTPI website.

What I do like about the 2:1 drill is that we get to learn how coordinate ankles, knees, and hips in all three planes of motion which is what we do in our golf swing, and we get the hips to quickly load and unload which is something we need as golfers. To view the full video CLICK HERE and for more info check out my newly revamped website at www.roykhouryfitness.com.

@royfkhoury

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GOLF WRX ARTICLE

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My buddy Tim Mitchell is a golf instructor over at Pelican Hill Golf Resort in Newport Beach, CA and has on occasion contacts me to go see his students movement mechanics. Well a couple of months ago Tim emailed me some video a student that clearly understood what he wanted, but physically couldn’t execute – so Tim asked me to come out and evaluate. She continually would go into a reverse spine angle and that is not going to make for a good swing long term or healthy hip/spine mechaincs.

After seeing the video and knowing she is a pre-teen girl new to golf, I automatically thought of 2 things:

1) Does she have any previous injury history

2) Can her body handle the stability her swing is requiring of her

We went through a brief health history and previous injury intake with nothing to be concerned with and some formal testing in which we found poor stability in the side-to-side (lateral) and rotary movement planes, so I did some quick thinking and used a thera-band to trick her brain in to recognizing the need to brace (which you will see in the video below). After getting the feel of the band we had her hit a ball with the band on and her father commented that that was the first time he had ever seen her hit the ball straight!

Luckily, Tim was able to use that as a good teaching tool and I was able to see her for a few sessions to teach her some better movement mechanics and she is well on her way to a good swing and her goal of making the school team.
The link below will take you to Tim’s full article on Golf WRX and the video included below is a brief video description in which I tried to mimic her swing fault and the correction provided.

 

If you are a golfer and can’t figure out how to improve your swing- you need to look to your movement mechanics, take the time to find a TPI certified Trainer and get yourself checked out! Check back often for new articles!

 

Roy

 

The Value of a Team in Golf Instruction

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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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FOOT ACTION IN BACKSWING

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Last night I was working with a golf fitness client and we were talking about hip strategies (click here for a video example of a hip hinge with rotation) and how it relates to setup and backswing mechanics. After coaching his movement, we noticed his feet were not very stable and he was relying on his toes too much causing him to lose balance the same way he would in his downswing. That reminded of an article from Golf Digest titled “Jack Nicklaus: My Lifetime Principles For Great Golf”.

In the article Jack discussed his 6 principles that helped him through his golf career, and his 4th principle was on footwork.

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Jack quoted Jim Flick as saying holding the instep of your backfoot down keeps your right hip in check and I completely agree with that. Engaging the instep of the foot helps the hip stabilize in internal rotation (or in non-jibberish terms, working from your instep helps you pivot through the hip with sliding). In the same article Jack says ¦impact is a result of rolling your ankles back and forth which I also agree with. One drill I like using to teach this in is called Single Leg Hip Hinge with Rotation (seen below). What you will find in this drill is that as you hinge forward (first part of the drill) you need good balance throughout your foot, and as you rotation the hips open and closed (second part of the drill) you need to subtly roll your ankle very much in the same way you do in the golf swing to maintain control. If you have trouble with foot work, or sway/slide in your swing, I would suggest trying 5 repetitions on each side to build awareness of how the foot and hip relate to each other in rotation. Enjoy!

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(Click here for the video link)

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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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SHOULDER TURN 101

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One of the biggest questions I get from golfers of all levels is how do I get more shoulder turn? So here is my answer in a nutshell

Shoulder turn is a question of mobility in your upper body and rib cage as well as a stabilization issues of the lower body, so in my opinion 2 things need to happen:

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1) Have a good base. Making sure the lower body is stable and controlled is just as important in the having overall mobility in the trunk. If you aren’t stable, you may slide, lose your spine angle, or stand rather than turn, so number 1 is have a good base.

2) Mobilize your rib cage. The rib cage is pretty mis-understood and often overlooked when thinking about shoulder turn. Your shoulders sit on your rib cage, therefore in order to turn your shoulders your rib cage and spine must have the mobility to create that turn.

Here is one of my favorite drills to help increase mobility through the trunk and rib cage.

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As I mentioned earlier, a good shoulder turn requires 2 things, a good base and good rib cage mobility. Make sure you keep your hips and pelvis stacked through the movement, and BREATHE. Exhale through your movement and if you get stuck or feel labored in your breathing, stop, hold that position and BREATHE into to relax and increase your mobility.

Enjoy your new found mobility!

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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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