| With the season over, now is the ideal time to begin | | | | you generate a tremendous amount of club head |
| training for next year. To help improve your swing, | | | | speed as your back swing and follow through will be |
| staying in shape all year round is vital. Your focus | | | | extended and more powerful. |
| should be on strength and core training, keeping in mind | | | | 3) Step Up Lunges: This exercise is done on your own |
| the golf-specific moves that are required during a | | | | with a bar (or hockey stick, broom), resting on your |
| round of golf. Here are some tips and exercises to get | | | | shoulders or with no additional weight at all. Here's how |
| you where you need to be come opening day 2011. | | | | to do it: |
| 1) Medicine Ball Throw: This exercise is done with a | | | | 1) With bar resting on your shoulders/top of your back, |
| partner. Here's how to do it: | | | | lunge forward with your right foot onto a step or other |
| 1) Face each other. | | | | elevated platform. Make sure your leg does not go |
| 2) Get into a golf address position (as if you were | | | | below parallel to your knee. Slowly return to standing |
| going to tee off). Toss a medicine ball to your partner. | | | | position. 2) Repeat with the left leg. Do 3 sets of 10-15. |
| During the throw, open up your hips and follow through | | | | This exercise will work your quads and lower back |
| like you would with a golf club in your hands. | | | | improving your explosiveness with your lower body |
| 3) Once you catch the ball, set up into a golf starting | | | | during the golf swing. |
| position and repeat step 2. Doing about 3 sets of 10-12 | | | | 4) Cardiovascular training: It will be very important for |
| reps should do it. You really want your legs and hips to | | | | you to maintain some cardiovascular training |
| do the work here rather than your arms and shoulders. | | | | throughout the winter months to replicate walking 18 |
| For your golf swing, this exercise will help you maintain | | | | holes on the golf course. If you have access to a |
| balance and power throughout the golf swing. | | | | treadmill, utilizing the incline feature will easily keep you |
| 2) Ball Twists: This exercise can be done on your own | | | | in shape for those hilly courses. Outdoor training is still |
| with an exercise/yoga ball. Here's how to do it: | | | | possible in the winter, just be aware of temperatures, |
| 1) Rest your shoulders (but not your back) on an | | | | especially wind chill factors, and dress accordingly. Try |
| exercise ball. | | | | doing some cardiovascular activity 2-3 times a week |
| 2) Outstretch a medicine ball (or dumbbell) above your | | | | for at least 20 minutes at a time. |
| chest without bending your arms. | | | | Following the above routine, or something similar, will |
| 3) Rotate your shoulders to the right and then back to | | | | not only keep you in shape, it will help keep your golf |
| the left. Do 3 sets of 10-15. You should feel your abs | | | | game in shape. Save yourself the grief and get started |
| and lower back really working on this one. This will help | | | | today. |