It’s time for summer sports preparation
June 18, 2010
Third in a seven-part series
This week we will highlight two more golf drills that you should include with the one featured last week, and perform as an excellent golf-drill circuit to help you continue preparing and improving your golf game. Perform the three-golf drill circuit two to three times in succession with a 15-second break between drills, two to three times per week (i.e. each drill 8-12 repetitions on each side). As always, prior to beginning any exercise program, please consult your physician and properly warm-up the body.
Standing Medicine Ball Throw – All drills require core stabilization and for the hip joint to internally and externally rotate – significant components when performing the golf backswing and power swing. The third drill engages more of the lower body. The lumbar spine remains stable.
Equipment needed: 6-10lb. medicine ball and a wall, such as the backboard on a tennis court or gymnasium, which will not be damaged by the ball but will provide an adequate surface to throw the ball against and to retrieve it, ideally from the wall, not the ground.
• Begin standing with the legs approximately shoulder-distance apart and the shoulders, hips, knees and toes all facing the same direction holding the medicine ball in both hands, right shoulder facing the wall.
• Shoulders should be rotated back/down, rib cage lifted, the navel pulled toward the spine and the knees relaxed, body weight focused into the mid-foot to heels.
• Bring the medicine ball just to the outside of your left waistline keeping your shoulders square so that the left arm is outside the waistline, flexed at the elbow joint approximately 90 degrees and the right arm is slightly flexed and across the body horizontally.
• Throw the ball into the wall as you pivot off of the left foot rotating the entire torso toward the wall as one unit. Avoid any rotation independently from the lumbar spine as it must remain stable for safety and effectiveness.
• The power of the throw comes from the hip joint/core. When the ball rebounds off of the wall, catch it and repeat the throw.
Side lunge with body bar kayak row
• Equipment suggested – 9-12lb. Body Bar
• Begin standing with the legs approximately shoulder-distance apart and the shoulders, hips, knees and toes all facing the same direction holding the body bar in both hands approximately shoulder-distance apart.
• Shoulders should be rotated back/down, rib cage lifted, navel pulled toward the spine and the knees relaxed, body weight focused into the mid-foot to heels.
• Bring the body bar over your head; step out to the right into a side lunge position, keeping the right knee over the right heel as you bring the bar down into a “rowing” action, then back up and over with the arms and return the leg/arms to the beginning position.
• The row resembles the action of rowing a kayak with a paddle. Think of digging down into the water as the bar comes down, and then pulling it back out of the water against the resistance of the water and over the head again.
Next week, get ready for three great tennis-preparation drills!
Jackie Wright is the owner/manager of Never Summer Fitness, LLC located in Grand Lake, Colorado. She can be reached at her website at http://www.neversummerfitness.com, her email at NSFGL@comcast.net and her blog at http://www.skyhidailynews.com
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