Welcome to week 7 our new series Dynamic on the Course! Ive taken one of your most frequently asked questions What is a proper warm up routine, and developed this series covering all aspects of your physical needs to improve your golf game while using training aids that you can easily take with you anywhere!
For this series well use a 5-iron for our pre-round routine and a stretching aid for our post-round routine. If you do not have a stretching aid simply visit the golf fitness pro shop to order.
Each week you will have 2 new exercises. This is a progressive routine which means that every week you will perform the new exercises along with the exercises from weeks prior. Perform the routine daily for maximum results! If you are just joining us see weeks 1 to 6 to add to this week’s routine!
Dynamic or active stretching is important in preparing a golfer to perform at their best. Stretching before golf should be part of your warm-up routine, however warming up your core body temperature is essential to avoid injury. This is easily done by walking from your car to the practice range at a fast pace, thus preparing your body for dynamic movement specific to golf.
Static or passive stretching is just as important after the round. Most golfers head for the clubhouse after the round and this gives you time for stretching because you have just put your body through a lot of stress. Spending only 5 minutes after the round doing static stretches will prevent a lot of stiffness and soreness associated with the impact of the game.
Lets get started!
PRE-ROUND
The inner thigh (adductor) is crucial to the golf swing because it is part of the hip girdle which helps generate power in your swing.
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. Place your feet just wider than shoulder width apart.
Bend the knee of one leg and slowly lean to one side lifting the heel of the opposite leg in a flex position to engage the adductor (inner thigh). Slowly return to the start position and repeat. Remember to keep this exercise in an active status (no pause) for 10 ' 15 repetitions for each side.
POST ROUND
Sit upright and place the soles of your feet together. Wrap the center strap under your feet and gently pull your heels towards the groin area. Hold for 30 seconds and repeat.
Remember you will need a stretching aid available in the pro shop to continue this series!
Click here for training aids from the Golf Fitness Pro Shop!
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Editor’s Note: Kelly Blackburn has traveled the PGA Tour and Champions Tour circuits as a fitness consultant and trainer for 12 years. Kelly welcomes your email questions and comments, contact her at BlackburnOnTour@aol.com. Visit KellyBlackburn.com to learn more about health and fitness for golf.
