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Warming Up for Golf

Lumbar locked trunk rotation

Golfers! Looking for a great warm up to do before your workout, or even your round?

Check out this quick, yet simple yet challenging warm up routine for you core!

It’s a great way to warm up your core in all 3 planes of motion:

  1. Flexion
  2. Extension
  3. Rotation

Give these drills a shot and let me know how you like them!

If you are interested in getting a evaluation and finding drills that are specific to your needs, we can set up either an in person or online session.

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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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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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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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2012 TITLEIST/SOUTHERN CALIFORNIA PGA SPRING TEACHING SUMMIT

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Here is a video from this past years SCPGA Spring Teaching Summit presented by Titleist.  I had the honor to present with Todd Anderson, PGA from Sea Island Golf Club.  It was an honor to be able to instruct a the  Summit again this year and a treat for me to present with Todd.

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