We also wanted to share in the same resource an often neglected aspect that is post round cooling down and stretches.

Size: px

Start display at page:

Download "We also wanted to share in the same resource an often neglected aspect that is post round cooling down and stretches."

Baldric King
5 years ago
Views:

1 1

Hi, First of all I want to say thank you for downloading this crucially important resource that will ensure you swing your best every time you play and practice from the very first shot.

2 Hi, First of all I want to say thank you for downloading this crucially important resource that will ensure you swing your best every time you play and practice from the very first shot. Preparing your body in a sequential manner will prime your muscles, joints and nervous system for the demanding challenge that golf can be. Not only is this resource about swinging better, hitting it longer and more consistently by preparing correctly through warming up, it will help reduce the risk of injuries that plague too many golfers. We also wanted to share in the same resource an often neglected aspect that is post round cooling down and stretches. It does not take much to really make a difference to your body. Too many of you run into the bar or kick your shoes off, jump into the car and sit for the rest of the day. This is a recipe for tight muscles, lack of performance over time and a huge aspect of aches and pains no matter your level of play or age. I am certain the easy to perform movement within the video and this handbook whether you are male or female, young or experienced, a top level player, a newcomer to the game, or a weekend warrior will undoubtably improve your scores. In addition your distance of the tee, you distance control and reduce any risk of injury if performed prior to any golf round or indeed practice session. Within the images section that accompanies the 7 minute to power and performance video you will see alternatives to a couple of the exercises, one reason being for variety the other being in case a couple of the moves are a bit to challenging for you to perform, therefore next to that relevant exercise from the video, you shall see here a toned down movement that will still greatly benefit you before your round or practice session. 2

Within these pages you will find; - Why you MUST always perform a correct warm up specifically for golf. (Page 5) - Why you should not stretch before swinging.

3 Within these pages you will find; - Why you MUST always perform a correct warm up specifically for golf. (Page 5) - Why you should not stretch before swinging. (Page 6) - Pre round hand eye co-ordination, vision and balance enhancer. (Page 7) - The movements and exercises within the 7 minutes to power and performance video links and illustrated with brief explanations (Pages 8-11) - A 7 step guide to prepare on the day for the best round of your life. - A post practice or round cool down stretch routine video and outline. First let me explain a little about myself and why you need to prepare for your round of golf even if you are an occasional golfer. With a passion for physical and lifestyle development I have encountered different levels of success around the world for many years. I have played on professional golf tours, I am known for my ball striking abilities and effortless swing. I have worked with and studied some of the very best performance coaches in golf, helped develop athletes for golf performance and cosmetic goals, played competitive youth tennis and ran sport specific camps for dedicated young athletes, to name a few examples. I have also trained and coached people of all ages and abilities for physical and athletic golf development around Europe, Australia and Canada and being the founder of Athletic Golf Training with it's mission of bringing the very best in golf performance tips, resources and community worldwide. Quite simply I know what it takes for you to play the best golf you can. I live and breath it. This is my mission. 3

4 So what is the importance of a good pre golf warm up? Quite simply... Vital. It prepares the body for what we want it to do, it alerts the physique and muscular system to what is about to happen. When a golfer hits their driver, they will utilize 90% of their muscle activity potential for a split second. If you do this cold you are going to do damage, the potential of tears to muscles, even micro ones and damage to tendons and joints can occur. Also you cannot expect to rip the first drive off the tee at your fullest potential using that 90% of nueromusular activity if you only got out your car 4 minutes ago and hope to time the muscles required for the swing (nearly all of them) smoothly to generate the precision to hit it straight. If you are even 1 degree open with a swing speed of 100 mph, your ball will go somewhere between yards right. And that is if it is done on a correct swing path!! The faster you swing, the further off line you can go! A dynamic warm up develops more efficient movement sequences and awakes the kinetic chain of muscles required for the swing, flexibility and mobility by increasing body heat and blood flow. Warm muscles and dilated blood vessels pull oxygen from the bloodstream more efficiently and use stored muscle fuel more effectively. What this translates to is a better performing swing right from the first tee that will produce long straight well struck golf shots all round and limit any risk of a pulled muscle or aggravating joints 4

5 Why not just stretch before you play? In a study conducted at the University of Nevada, Las Vegas in 2008, athletes produced less force from their muscles after static stretching than they did after not stretching at all. Similar studies have found that this type of stretching decreases muscle strength by as much as 30 %. There is a neuromuscular inhibitory response to static stretching, says Malachy McHugh, the director of research at the Nicholas Institute of Sports Medicine and Athletic Trauma at Lenox Hill Hospital in New York City. The straining muscle becomes less responsive and stays weakened for up to 30 minutes after stretching, which is not how an athlete wants to begin a workout. Source: Published: October 31, 2008 New York Times Play Magazine Even using valuable common sense it should be apparent despite Phys Ed teachers promoting otherwise that to stretch a muscle and attempt to loosen up joints before our muscular system had a chance of being warm could easily cause micro tears and lead to temporary or permanent damage. The movement of the golf swing itself involves stretching as it were for the muscles, therefore once a dynamic warm up has occurred to heat up the body we can then allow the golf swing to stretch and perform at its best. Within a correct dynamic warm up, the effect of stretching occurs without the risk as long as you perform the moves slowly to start. 5

6 Hopefully now you you can see the importance of rehearsing and warming up the right way. It is not simply warming the body up or making a few swings, it is about preparation and rehearsal for the intense task that is the golf swing. So enough of the why lets get to it! Pre round hand eye co-ordination, vision and balance enhancer. Here is a couple of easy to perform, yet very effective moves in assisting timing, maximize rotation and being able to keep your eye on the ball. Watch Video Here 6

From a natural stance, raise your right arm so that it is reaching out in front of you.

Notice how far your trunk rotates and how far you can reach behind your body with your arm until you are too restricted.

When you arm is away from your body, keep head still and follow your hand with your eyes only. Try to restrict upper body rotation.

7 From a natural stance, raise your right arm so that it is reaching out in front of you. Rotate your upper body, reaching around the body as though you were looking over your right shoulder. Notice how far your trunk rotates and how far you can reach behind your body with your arm until you are too restricted. Do not rotate the hips Repeat on the other side. Reach out in front of you again, move your arm slowly behind you. When you arm is away from your body, keep head still and follow your hand with your eyes only. Try to restrict upper body rotation. Do this 8-12 times on both sides, one side at a time. When you arm is away from your body, keep head still and follow your hand with your eyes only. Just like the previous movement; however this time simultaneously move your head opposite direction to your arm, all the while attempting to keep your peepers fixed on the hand. Repeat 8-12 times on both sides. 7

7 minutes to power and performance movements Some relevant points; Injuries - If you may have any injuries be sure to either ask your doctor or physiotherapist (if you are seeing one) if these

8 7 minutes to power and performance movements Some relevant points; Injuries - If you may have any injuries be sure to either ask your doctor or physiotherapist (if you are seeing one) if these movements will be suitable. Start Slowly - Do not go rushing into the movements and exercises full throttle especially if you are new to any mobility work perhaps simply try the a few of the less demanding ones and one or two of the alternatives provide below that are not in the video. As stated in the video, the progression through the moves and exercises are in order for specific kinetic chain, speed and intensity requirements. Perform the exercises under control with a good cadence and in the correct order. WATCH VIDEO HERE The images and descriptions for the 9 moves are below 8

Neck Mobility Rotations Slowly extend vertically up and down

diagonally, left to right and right to left x10 Thoracic

back, core tight and tilt down, lowering your elbow.

up your foot and grab your ankle and gently pull up higher.

9 Neck Mobility Rotations Slowly extend vertically up and down x10 Rotate horizontally left to right x10 And also diagonally, left to right and right to left x10 Thoracic Twist and Tilts Sit on a firm chair with club behind your back, core tight and tilt down, lowering your elbow. Then rotate 45 deg and tilt down. Rotate full and tlt down. Repeat both sides. Glute / Hip Pull Ins Find you balance on one firm leg, bring up your foot and grab your ankle and gently pull up higher. This should be felt in your groin a little, glutes and thighs. Feel like you are opening up your hips. Repeat both sides x20 total. 9

Leg Swings Balance on the one leg and slowly at first,

core. Swing leg forward keeping leg straight, feel in

Repeat x10 both legs 45 Degree Shoulder Raises With

club with both hands and squeeze using shoulders as you

10 Leg Swings Balance on the one leg and slowly at first, draw the leg back, feel in the glutes and stay firm in core. Swing leg forward keeping leg straight, feel in hips and hamstrings. Repeat x10 both legs 45 Degree Shoulder Raises With Club Get in a solid stance like the image and hold a club with both hands and squeeze using shoulders as you raise it up, keeping arms firm and feel lats in your back stretch out. Repeat x10 Loose arm Helicopter Rotations Stand like first image and have loose arms. Rotate your body like a golf swing creating momentum. Feel like your entire upper body is loosening as you rotate. Good for blood flow and rotation x20 total 10

Overhead Posterior Reaches This is about loosening the back, shoulders

Reach above your head and behind you in a smooth motion staying loose

Alternate both sides and perform total of x20 Cross Legged Swings Take

explosive here and getting you moving Hold a club in both hands in

11 Overhead Posterior Reaches This is about loosening the back, shoulders and hips. Reach above your head and behind you in a smooth motion staying loose with upper body and firm in lower. Alternate both sides and perform total of x20 Cross Legged Swings Take a 6 iron and form a golf stance but cross your right leg over your left and perform 3/4 length swings. Nice and smooth and feel the balance in lower body and rotation needed in hips and lower back. X10 then cross left over right x10 Diagonal Squat Chops A little more explosive here and getting you moving Hold a club in both hands in front of you, assume a squat position and rotate your upper body so arms are down to one side. Load the power in the legs and chop up the club over the opposite shoulder. Feel in the core, legs, chest, open up hips and loosen arms. X10 both sides 11

Last minute First Tee Warm Up Routine Here No excuses' Even when you are running late you can still spend less than two minutes doing a sequence that will help you play your best off the first tee.

12 Last minute First Tee Warm Up Routine Here No excuses' Even when you are running late you can still spend less than two minutes doing a sequence that will help you play your best off the first tee. Click to Watch the video here Now we move onto the; Post Round or Practice Cool Down Stretching Routine. We need to do this to reduce injuries, improve performance and feel great after a round and especially the next day whether you are playing or not. Say goodbye to aches and pains, soreness and losing your swing What I mean by that is too often golfer literally wake up the next day and their swing is like it's owned by someone else compared to the previous day. Been there? 12

13 Well it's due to our muscle memory and the way our body repairs itself after it has be taxed, and golf, as you should be aware by now is very taxing. So when the body recovers, it recovers in a way that repairs muscles and ligaments that is intended to do it as soon as possible. It does not care about you maintaining your golf swing. But stretching reduces the recovery time as well as the effect of altering muscle fibres during that recovery. That's one reason you MUST do it. Preventing injuries is another. To stay agile and fresh is one of the most important things you can do if you want to keep playing this game well for decades to come without the need for pain killers! So use this simple post golf routine EVERYTME and your swing and body will LOVE you for it. Watch the Video Here and the images and descriptions are below; See the 6 Stretches images and descriptions below; 13

Feel in the hips, lower back, lats, obliques, glutes and hamstrings.

frame or something similar. Reach around and feel like you are opening up your neck, chest, shoulders and arms.

14 Standing Lat 1 Arm lower hip stretch. Leaning on a club or pull from support straighten one leg and open up by rotating slightly. Feel in the hips, lower back, lats, obliques, glutes and hamstrings. Hold for 30 seconds both sides 1 Arm Reaching Chest and Shoulder Stretch Stagger your stance and hold onto a door frame or something similar. Reach around and feel like you are opening up your neck, chest, shoulders and arms. Hold for 30 seconds both sides Kneeling Lower Back Stretch Get onto your knees if you can and sit back into your heels at the same time pull using the arms as traction so you feel in the lats and upper back. Soften your lower back and gently round it out. Hold for 30 seconds 14

Hold for 30 seconds Wrist and forearm extender Very simple- Pull your wrist back by holding onto your fingers. Do not force, go slowly and hold for 30 seconds on each arm.

15 Overhead clasped shoulder stretch Clasp your hands together and whilst standing reach above your head. You should feel this not only stretch your shoulders but your triceps, your back and open up your chest also. Hold for 30 seconds Wrist and forearm extender Very simple- Pull your wrist back by holding onto your fingers. Do not force, go slowly and hold for 30 seconds on each arm. You can perform the stretch in multi directions too Calf Stretches Stand against a wall and raise your one foot up so you will feel a stretch in your calves. This is very important if you are walking a course but still do it if you use a cart. The calves get used a fair amount during a golf swing. Hold for 30 seconds So there you have the 7 Minutes To power and Performance resource and I am so certain you will love how much further you can hit the ball, how much better you play and how the aches and pains simply are not there from just spending a few minutes before and after a practice session or a round. 15

16 This is just the tip of the iceberg for golf performance training. Just by combining the right moves, the right swing techniques and preparing properly any golfer can achieve amazing things and break through handicap or distance plateaus with ease. A lot easier than expecting a new driver to help that's for sure! I hope you enjoy this resource and please utilize it every time you play. There are a few other moves that can be switched up for either the pre round warm up or the post round stretching, feel free to play with them But I urge you to execute the ones suggested in the 7 Minutes to Power and Performance before you begin exploring other exercises and moves. Yours in Golf Performance Alex Fortey Founder of Creator of The advice and information contained in these videos and ebook components may not be appropriate for all individuals. Therefore, the author, employees, company, affiliates, or any other parties involved in the creation or promotion of this program are not responsible for any injuries or health conditions that may result from advice, opinions, and workouts contained in the 7 minutes to power and performance system. The information in these videos and ebook are the opinion of the author and are not a replacement for medical advice. You should consult a physician before starting any activity, stretching or exercise program. If you choose to follow the 7 minutes to power and performance program without consulting your physician, you are doing so at your own risk. We claim no responsibility for any injuries you might sustain. Exercises include tutorials and detailed descriptions to give you the information you need to be able to perform the exercise with proper form. However, it is your responsibility to warm up properly, determine the weight you will use, perform each movement correctly, get professional supervision if you're unsure of an exercise technique and ultimately to decide whether or not you are capable of performing the exercise/workout without sustaining injury. 16

Body Bar FLEX. Stretching Exercises for GOLF. by Gordon L. Brown, Jr. for Body Bar, Inc.

Body Bar FLEX. Stretching Exercises for GOLF. by Gordon L. Brown, Jr. for Body Bar, Inc. Body Bar FLEX Stretching Exercises for GOLF by Gordon L. Brown, Jr. for Body Bar, Inc. 1 Introduction This presentation features stretching exercises using the Body Bar FLEX Personal Training Device. The