The_Core_Essentials_Golf_Program by hedongchenchen

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									The Core Essential’s
  GOLF Program

Core Essentials
specializes in personal training
for ALL populations including:
•Post-Rehabilitation patients.
•Post surgical patients.
•Overweight or obese individuals.
•Beginner exercise enthusiasts.
•Individuals who want to get in shape
for golf or any other sport.
   The Core Essential’s
     GOLF Program
        DISCLAIMER
 Prior to starting this fitness program we highly
  encourage you to seek physician‟s approval especially
  if you possess any orthopedic conditions.
 Keep in mind that this program is only a suggestion.
  We encourage individuals to get an assessment from a
  qualified fitness professional (preferably from us if you
  are in our area) so the program is based on your
  individual needs.
 Core Essentials assumes no responsibility for any
  injuries that may occur as a result of performing these
  exercises.
                        Core Essentials
     The Core Essential’s
       GOLF Program
 The exercises on the following slides were designed
  specifically for golf players.
 Regular participation in this program should improve
  your game.
 The exercises are designed to challenge a diverse
  audience, from the de-conditioned individual to the
  seasoned athlete.
 Most of the exercises found in this program display
  options ranging from simple to difficult (relatively
  speaking). Choose the one that best suits your fitness
  level. Once the exercise becomes easy, advance to the
  next level.

                         Core Essentials
   The Core Essential’s
     GOLF Program
 Choose the exercise that best suits your
  fitness level.
 KEEP IN MIND THAT THIS PROGRAM
  IS DESIGNED TO BE A SUPPLEMENT
  TO ANY FORMAL INSTRUCTION YOU
  MAY ALREADY BE RECEIVING FROM
  A GOLF PRO.

                  Core Essentials
      The Core Essential’s
        GOLF Program
 Program Goals:
     Increase flexibility.
     Increase core stabilization.
     Increase functional strength.
     Increase power.

  Any improvement in the above mentioned areas will
    enable an individual to increase club head speed,
    develop a more anatomically correct swing, and in most
    cases result in a lower golf score, not to mention
    decreasing the likelihood of injury!

  Lets look at these components in more detail…

                             Core Essentials
The Core Essential’s
  GOLF Program
       IMPROVE FLEXIBILITY
       Why does the golfer want to improve
       FLEXIBILITY?

          Tight muscles can compromise the proper
           biomechanics of the golf swing as well as
           increase the potential for injury, for instance:

             Tight hip flexors (front of the hip) can
              effect your ability to fully rotate and
              thus effecting the range of your
              backswing.

             Limited rotation of your thoracic
              region (mid-spine) can result in
              overuse or compensation to other
              areas, specifically the shoulder and
              elbow which may lead to injury.

           Core Essentials
         The Core Essential’s
           GOLF Program
IMPROVE CORE STABILIZATION
Why does the golfer want to improve
CORE STABILIZATION?

What is CORE STABILIZATION?

 Prior to movement of our upper and lower extremities, certain muscles in our body
  contract to optimize alignment during any given movement. These muscles are
  called stabilizers or tonic muscles and are located deep in the central portion of
  our bodies or what is referred to as the “core”.
 According to Gray Cook, PT., “You think about moving your arms and legs, but
  your core functions on reflex (automatic) reactions based on your movement, your
  balance, and your task.”
WHY DOES THE GOLFER NEED TO TRAIN THE CORE?
 Choosing exercises that isolate these tonic muscles during various postures
  develop the stability necessary during static (or “still”) postures as well as
  dynamic (or sustained) movement such as what occurs in the game of golf.
 These tonic muscles are also important to emphasize if we want to stabilize our
  spine to prevent injury.
                                     Core Essentials
The Core Essential’s
  GOLF Program
          IMPROVE FUNCTIONAL STRENGTH
            What exactly is „Functional Strength‟?

            Functional strength is the strength needed
             to perform the activities of daily living (or
             sports) which often require movements in 3
             planes (dimensions) as well as the ability to
             not only produce force (accelerate) but
             also, more importantly, reduce force
             (deceleration).

            Functional training does not promote the
             isolation of individual muscles (as in the
             case of bodybuilding) but rather movement
             patterns that require greater involvement of
             the nervous & vestibular (balance) systems
             which can develop motor skills needed for
             enhanced sports performance.


            Core Essentials
The Core Essential’s
  GOLF Program
                IMPROVE POWER
             What exactly is „POWER‟, in the
             context of Golf and why is it needed?

                “To apply the principle of power to
                 golf, consider how fast the club head
                 is moving at impact. Obviously, the
                 faster the club head is moving, the
                 more powerful the golfer, and the
                 greater the likelihood the ball will
                 travel farther.”
                                   --PAUL CHEK
                                     Author of “The Golf
                                   Biomechanic‟s Manual”

                   Paul Chek‟s book is available online at
                   www.chekinstitute.com


        Core Essentials
   The Core Essential’s
     GOLF Program
 More on Power Training
   We discourage performing any of the power exercises until you have mastered
    the stability and strength exercises, which is why we didn‟t include the power
    exercises until week 3*.

   The power exercises involve the use of a Medicine Ball. Master the exercise
    technique in a slow manner before you increase the speed of movement.

   Start off doing the power exercises (that require bouncing the ball against the
    wall) with a pause between throws—to promote proper posture. Eventually,
    pass the ball against the wall in a continuous manner without pausing.


  * You may want to delay the power exercises even longer if you have difficulty performing the
     stability and strength exercises.



                                         Core Essentials
The Core Essential’s
  GOLF Program


THE FLEXIBILITY EXERCISES
     FLEXIBILITY EXERCISES
          Exercise # 1
      (Choose the exercise that best suits your fitness level)




A) Lower Trunk Rotation—Feet on Ground   B) Lower Trunk Rotation—Feet off Ground
                                                      (Knees Bent)




                   C) Lower Trunk Rotation—Feet off Ground
                                (Legs Straight)

                                  Core Essentials
Rationale of Exercise #1A
-Lower Trunk Rotation—Feet on Ground
< Flexibility Exercises <
    The ability to rotate your shoulders away from your hips is what golf
     experts refer to as your “X-FACTOR”.
    It is referred to as “X-Factor” because your shoulders and hips
     should form an “X”, so to speak, during the backswing.
    Doing this exercise should improve your range of motion which, in
     turn, should increase club head speed.

 Instructions:
  Lie on your back with your arms out to your side and your knees
    bent (feet on ground).
  Slowly rotate your knees to your right and left.

 Tip: Try to keep your shoulders on the ground.

 Refer to the Golf Flashcards for reps and sets.


                                  Core Essentials
Instructions for Exercise #1B
-Lower Trunk Rotation—Feet off Ground (knees bent)
 < Flexibility Exercises
   Instructions:

    Lie on your back with your arms out to your side
     (see video).
    Rotate your legs to your right and left with your
     feet off the ground (legs bent at a 90 degree angle.

   Tip: Try to keep your shoulders on the ground.

   Refer to the Golf Flashcards for reps and sets.



                               Core Essentials
Instructions for Exercise #1C
-Lower Trunk Rotation—Feet off Ground (Legs straight)
 < Flexibility Exercises
   Instructions:

    Lie on your back with your arms out to your side with your
     knees off the ground and slightly bent (see video).
    Rotate your legs from side to side while maintaining (as best
     you can) your shoulders in contact with the ground.
    This improves range of motion as well as core strength.


   Refer to the Golf Flashcards for reps and sets.




                                Core Essentials
          FLEXIBILITY EXERCISES
               Exercise # 2




                                     Upper Trunk Rotation
Rationale of Exercise #2:
   Stretching your Pectoralis major/minor (chest) allows you greater range of motion
    during your backswing ultimately contributing to greater club head speed.
   Keep in mind, if you possess tight chest muscles, you will compensate by „borrowing‟
    the range in another joint thus distorting your swing.
   Tight chest muscles can also predispose you to shoulder injuries.
   Tip: Keep your top knee on the floor throughout exercise.

Refer to the Golf Flashcards for reps and sets.

                                           Core Essentials
              FLEXIBILITY EXERCISES
                    Exercise # 3
                 Hip Flexor Stretch
               (Choose the exercise that best suits your fitness level)
Rationale of Exercise #3:
    Tight hip flexors can effect your ability to fully rotate and
    thus effecting the range of your backswing. Tight hip
    flexors often accompany „stretch weakness‟ of primarily
    the abdominals which can predispose individuals to
    lower back pathology.

Beginner (see top video)
 This exercise stretches the hip flexors (front of the hip)
   in all three planes (lean forward/side bend/rotate) which
   is needed during golf.
   Rotate your pelvis in a posterior direction (pelvic tilt) and squeeze
    your butt throughout exercise (hold on to a stable object if
    needed).

Advanced (See bottom video)
   The Exercise on the bottom has 4 parts:
    Part 1) Stretches hip flexors & chest. Part 2) Stretches
    the groin. Part 3) Stretches the hamstrings. Part 4)
    Stretches the calf.This is the best stretch to do if you are
    in a hurry, since you get a lot of “cluck for your buck”.

Refer to the Golf Flashcards for reps and sets.
                                                     Core Essentials
        FLEXIBILITY EXERCISES
             Exercise # 4
           Seated assisted thoracic rotation



Rationale of Exercise #4:
   This exercise strengthens and lengthens your spinal rotators which is very important for
    proper execution of the swing.
   Ideally, your shoulders should form an “X” (or close to it) (in relation to your hips) when
    your at the end ranges.*
   This should be done in a slow and controlled manner while your abdomen remains tight
    and torso vertical. Doing this exercise too fast and with poor form, may subject the spine
    to injury.
   The chair stabilizes your hips while the weighted cable passively pulls you into rotation,
    whereby promoting an increase in mobility in your spine. Pulling the cable actively
    strengthens your spinal rotators.
Refer to the Golf Flashcards for reps and sets.

*Possessing good spinal rotation is very important for golf but if one wants to reduce lumbar (lower
back) strain (as in the case of the low back patient or amateur golfer), we recommend minimizing
the difference between shoulder and hip rotation during the backswing.
                                                 Core Essentials
            FLEXIBILITY EXERCISES
                 Exercise # 5
             (Choose the exercise that best suits your fitness level)
Rationale of Stretching the Hamstrings:
 Tight hamstrings can limit the ability of your hips to rotate
    forward (anterior tilt of the pelvis) which can distort the
    address position (see figure 1). This distortion is usually
    manifested by rounding your spine which ultimately effects
    your ability to rotate your torso during swing.
Supine Cross Body Kick (See top exercise):
 This exercise is reserved for the individual that has no
    lower back problems. Lie on your back with your legs
    straight and on the ground and your arms outstretched
    (your body should look like a cross. Kick your leg to your
    opposite arm (as shown on the animation). Repeat with          Supine Cross Body Kick
    other leg to opposite arm.
Static Hamstring Stretch (good for beginners or those with
    back problems/see bottom exercise):
 Lie on your back with a blood pressure cuff under your low
    back (or use the STABILIZER PRESSURE BIOFEEDBACK
    UNIT available at www.backtrainer.com as shown below).
    Lift your leg up as high as you can without seeing an
    increase in pressure on the gauge.
Refer to the Golf Flashcards for reps and sets.
                                                  Figure 1
                                                                  Static Hamstring Stretch

                                            Core Essentials
           FLEXIBILITY EXERCISES
                Exercise # 6
                   Adductor (Groin) Stretch
            (Choose the exercise that best suits your fitness level)
Rationale of Exercise
   Tight groin muscles ultimately distort rotation
    of the pelvis during swing.

 Seated on Ball
      Shift your weight to your left (as
       shown) and hold, making sure your
       right foot remains in contact with the
       floor at all times, repeat to other side.
 Standing
      Stand up as shown and shift your
       weight to your left, and twist. Repeat to
       other side.

     Refer to the Golf Flashcards for reps and
       sets.

                                        Core Essentials
       FLEXIBILITY EXERCISES
            Exercise # 7

 Forearm Stretches
   Flexible muscles are extremely
    important in the prevention of most
    strain or sprain injuries. When muscles
    and tendons are flexible and supple,
    they are able to move and perform
    without being over stretched. If
    however, your muscles and tendons are
    tight and stiff, it is quite easy for those
    muscles and tendons to be pushed
    beyond their natural range of
    movement.
   The forearm muscles are no different,
    they need to be stretched to reduce the
    likelihood of injury.
   The „flexors‟ and „extensors‟ both need
    to be stretched (which are depicted on
    the right).

   Refer to the Golf Flashcards for
    reps and sets.

                                         Core Essentials
FLEXIBILITY EXERCISES
     Exercise # 8
        Neck Rotation Stretches
           If you have limited range of motion in the rotators of
           your neck, you will ultimately have to take your eyes off
           the ball during the backswing, thus compromising
           proper club head alignment.

           The stretch on the top simply involves rotating your
           head (and NOT your shoulders or hips) until you feel a
           comfortable stretch.

           The exercise on the bottom uses a special technique
           called “Contract/Relax”. It involves rotating your head as
           far as you can comfortably then placing your hand on
           your cheek (as shown) and rotating your head against
           your hand but not allowing any movement, this is
           referred to as an ISOMETRIC contraction. This technique
           can drastically improve range of motion but should be
           used with caution. Consult with a health care practioner
           prior to trying this.

       Refer to the Golf Flashcards for reps and sets.


              Core Essentials
 FLEXIBILITY EXERCISES
      Exercise # 9
 Latissimus Dorsi Stretch
  Instructions:
  •Kneel down and sit on heels (or as far as your
  flexibility allows).
  •Stretch your arms in front of you as far as
  you can then face your palms toward ceiling.
  •Hold for 30 seconds.
  •Progress to moving your torso and arms to
  the right and holding for 30 seconds, then
  move to the left for 30 seconds.

  Refer to the Golf Flashcards for reps
  and sets.


                                    Core Essentials
FLEXIBILITY EXERCISES

  Final Comments on Flexibility:
    The stretches on this program are only suggestions.
    We encourage individuals to make an appointment with a
     certified strength and conditioning specialist to determine what
     muscles specifically need to be stretched (we will gladly work
     with you if you are near the Boston, Massachusetts area).
    Refer to the “Quick Reference Guide” as to the number of
     times you perform each stretch and the hold times.




                            Core Essentials
The Core Essential’s
  GOLF Program

The Stabilization Exercises




          Core Essentials
 STABILITY EXERCISES
     Exercise # 1
(Choose the exercise that best suits your fitness level)




  A) Supine Bridge (2 leg)                       B) Fallouts




      C) Ball Bridge                           D) One Leg Bridge

                             Core Essentials
Rationale of Exercise #1A
-Bridging-
< Stability Exercises <
   This Exercise strengthens the buttocks & abdominals muscles
     and is considered a ‘core’ exercise.
  This exercise targets muscles that are often weak & overlooked in most
    ‘trendy’ gyms—the static stabilizers (see slide 7 for details).
  Doing this exercise should improve your ability to stabilize your spine—a
    necessary component for injury prevention.
 TIPS:
  Make sure your hips are level throughout exercise (i.e., right
    hip should be at same height off the ground as left hip) especially
    when doing ONE LEG BRIDGE.

    Do not arch your back during the lifting of your hips, lift & lower your hips
     & trunk as one unit! Keep abdominals tight throughout exercise.

    Refer to the Golf Flashcards for reps and sets.

                                     Core Essentials
Rationale of Exercise #1B
-Bridging with Fallouts-
< Stability Exercises <
   This Exercise strengthens the buttocks, hips, & abdominals muscles and
    is considered a ‘core’ exercise.
  This exercise targets muscles that are often weak & overlooked in most
    ‘trendy’ gyms—the static stabilizers (see slide 7 for details).
  Doing this exercise should improve your ability to stabilize your spine.
 TIPS:
  Make sure your hips are level throughout exercise (i.e., right
    hip should be at same height off the ground as left hip). Keep adominals
    tight throughout exercise.
  Wrap tubing slightly above knees and spread legs apart and hold for a
    few seconds. Your hips should stay up during the entire set.
  The bands can be purchased at www.performbetter.com
  The strength of the bands are listed from easiest to hardest:
      Yellow, green, blue, black.
     Refer to the Golf Flashcards for reps and sets.


                                   Core Essentials
Rationale of Exercise #1C
-Bridging on Stability Ball-
 < Stability Exercises <
   Performing the bridge on a stability ball challenges
    your balance and stability much more than if you did
    this exercise on a stable surface, as the case in the
    previous exercises. Do not attempt the bridging on the
    ball until you‟ve mastered the previous exercises.
  Tips:
   Do not arch your back during this exercise. If you are
    doing this exercise correctly, you should feel it in your
    buttocks & abdominals, NOT your lower back.
   Refer to the Golf Flashcards for reps and sets.
                           Core Essentials
Rationale of Exercise #1D
-Bridging with One Leg-
< Stability Exercises <
    This exercise is extremely difficult to do correctly. Your hips should
     remain level throughout the exercise.
    This exercise targets the buttocks of the planted leg.

    This exercise targets muscles that are often weak & overlooked in most „trendy‟
     gyms—the static stabilizers (see slide 7 for details).
    Doing this exercise should improve your ability to stabilize your spine.

 Tips:
    Keep your non-working leg bent and close to your chest. This places your
     pelvis in a neutral position and discourages arching of your back.
    If you are doing this exercise correctly, you should feel it in your buttocks &
     abdominals, NOT your lower back.
    Push with your heel when elevating hips. If you get a cramp in the back of
     your thigh, try placing your foot closer to your buttocks.

 Refer to the Golf Flashcards for reps and sets.

                                      Core Essentials
 STABILITY EXERCISES
     Exercise # 2
(Choose the exercise that best suits your fitness level)


A) Plank—Elbows & Knees                      B) Plank—Elbows & Toes




                      C) Heel Taps

                           Core Essentials
Rationale of Exercise #2A
-Plank-Elbows & Knees
< Stability Exercises <
 Prior to movement of our upper and lower extremities, certain muscles in our
 body contract to optimize alignment during any given movement. The
 transverse abdominus (TrA) is one of these muscles. Training the TrA is very
 important for stabilizing the spine during the swing.

 Plank (Elbows and Knees) Instructions:
 •Lie face down on the floor with feet together & forearms on ground.
 •Tighten abdominals.
 •Squeeze glutes & lift torso & thighs off ground until it forms a straight line from head to
 knees. DO NOT ARCH BACK. If you feel this in your lower back, you are most likely
 arching your back.
 •Hold this position for said seconds and reps. Refer to flashcards for details.
 •You can make this exercise harder by lifting either one arm or one leg (or opposite arm
 and leg) off the floor in an alternating fashion.

 •Refer to the Golf Flashcards for reps and sets.
                                           Core Essentials
Instructions to Exercise #2B
-Plank-Elbows & Toes
< Stability Exercises <
Plank (Elbows and Toes) Instructions:
•Lie face down on the floor with feet together & forearms on ground.
•Tighten Abdominals.
•Squeeze glutes & lift torso & thighs off ground until it forms a straight line
from head to toes. DO NOT ARCH BACK. If you feel this in your lower back,
you are most likely arching your back.
•Hold this position for said seconds and reps. Refer to flashcards for details.
Progression:
•Perform “Roll Outs” with elbows on stability ball. Keep abs tight
 (your knees, hips, & shoulders should form a straight line).
 DO NOT ARCH BACK. See video on right.
•Refer to the Golf Flashcards for reps and sets.

                                      Core Essentials
Rationale of Exercise #2C
-Heel Taps
< Stability Exercises <
 Prior to movement of our upper and lower extremities, certain muscles in our
 body contract to optimize alignment during any given movement. The transverse
 abdominus (TrA) is one of these muscles. Training the TrA is very important for
 stabilizing the spine during the swing.

 Heel Taps Instructions:
 •Lie on back w/legs bent at 90 degrees & knees toward chest.
 •Lower both legs toward floor w/o arching back. Place hands under low back to
 monitor back position. You may want to use the STABILIZER PRESSURE
 BIOFEEDBACK UNIT which gives your visual feedback via the gauge. It is
 available at www.backtrainer.com (as shown).
 •If you CAN‟T lower your feet to the floor without arching your back, lower them
 as far as you can. The object is NOT to arch and not necessarily touch the floor
 with your feet.
 •Keep abs tight.
 •Refer to the Golf Flashcards for reps and sets.
                                     Core Essentials
STABILITY EXERCISES
                  Exercise # 3
(Choose the exercise that best suits your fitness level)




A) Side Bridge (elbow/knees)                    B) Side Bridge (elbows/knee-lift
                                                top leg)




                     C) Side Bridge
                     (elbows/ankles-lift top leg)
                                 Core Essentials
Rationale of Exercise #3A
-Side Bridge—Elbows & Knees
< Stability Exercises <
Prior to movement of our upper and lower extremities, certain
muscles in our body contract to optimize alignment during any given
movement. The internal oblique (muscle located at the side of the
waist) is one of these muscles. Training the internal oblique is very
important for stabilizing the spine during the swing. This exercise also
strengthens the side of the hip (gluteus medius) which promotes
stability of the hips.
Side Bridge (Elbows and Knees) Instructions:
•Lie on your side and support your torso with your forearm and elbow.
•Both legs should be bent at a 90 degree angle.
•Lift your hips off the floor by pressing the knee against the floor along with
your forearm and elbow.
•Pause at the top and lower hips to floor.
•Refer to the Golf Flashcards for reps and sets.
                                     Core Essentials
Rationale of Exercise #3B
-Side Bridge —Elbows & Knees (lift top leg)

 < Stability Exercises <
Prior to movement of our upper and lower extremities, certain
muscles in our body contract to optimize alignment during any given
movement. The internal oblique (muscle located at the side of the
waist) is one of these muscles. Training the internal oblique is very
important for stabilizing the spine during the swing. This exercise also
strengthens the side of the hip (gluteus medius & quadratus
lumborum) which promote stability of the hips.
Side Bridge (Elbows and Knees) Instructions:
•Lie on your side and support your torso with your forearm and elbow.
•Both legs should be bent at a 90 degree angle.
•Lift your hips off the floor by pressing the knee against the floor along with
your forearm and elbow.

•Pause at the top and lower hips to floor.
•Refer to the Golf Flashcards for reps and sets.
                                     Core Essentials
Rationale of Exercise #3C
-Side Bridge-Elbows & Ankle (lift top leg)

 < Stability Exercises <
Prior to movement of our upper and lower extremities, certain
muscles in our body contract to optimize alignment during any given
movement. The internal oblique (muscle located at the side of the
waist) is one of these muscles. Training the internal oblique is very
important for stabilizing the spine during the swing. This exercise also
strengthens the side of the hip (gluteus medius) which promotes
stability of the hips.
Side Bridge (Elbows and Ankle-lift top leg) Instructions:
•Lie on your side & support torso with your forearm.
•Both legs should be straight. Lift hips off the floor by pressing the feet & forearm against
the floor.
•Lift top leg toward ceiling, Pause at top & lower toward floor.
•Your hips remain elevated throughout exercise.
•Refer to the Golf Flashcards for reps and sets.

                                           Core Essentials
STABILITY EXERCISES
    Exercise # 4




   Standing Cable Wood Chop Prep with Stable Hips




                    Core Essentials
Rationale of Exercise #4
-   Standing Cable Wood Chop Prep with Stable Hips

    < Stability Exercises <
This exercise prepares you for the „wood chop‟ exercise that is a
„gross‟ exercise that is designed to mimic the motion of the swing.
Given the fact that this section is devoted to increasing stabilization, it
makes sense that you strengthen the muscles that stabilize your
spine first prior to attempting the „gross‟ movement such as the
WOOD CHOP.
Standing Cable Wood Chop Prep Instructions:
•Grab the cable with both hands at shoulder level and rotate arms across your
body.
•Your hips should NOT move during entire exercise. Remember, this exercise
is designed to promote stability. Do not attempt the actual WOOD CHOP
exercise until you mastered this exercise.
•Keep abdominals tight throughout exercise.
Refer to the Golf Flashcards for reps and sets.
                                    Core Essentials
STABILITY EXERCISES
               Exercise # 5
(Choose the exercise that best suits your fitness level)




   A) One Leg Standing                     B) One Leg Cobra




                         Core Essentials
Rationale of Exercise #5A
-One Leg Standing
 < Stability Exercises <
     This exercise is designed to challenge your balance. Standing on
      one leg forces communication between your brain, nervous system
      and your muscles. Your core muscles are also activated when you
      exercise in this context. Remember, we need to establish good
      communication between the brain, nervous system and the muscles
      before we attempt the more complex movements.

  One Leg Standing Instructions:
   Stand on one leg (if you feel unsafe, stand next to a counter top).
   Keep your leg off the floor for said seconds, see Golf Flashcards.
   Keep your abdominals tight throughout exercise.
   If this is too easy, try exercise #5B* or skip and go to exercise #6.
  Refer to the Golf Flashcards for reps and sets.

  *You may want to stand on a ½ foam roll (flat side down>flat side up) to
     increase the balance demand of this exercise.

                                   Core Essentials
Rationale of Exercise #5B
-One Leg Standing Cobra
 < Stability Exercises <
     This exercise is designed to challenge your balance. This exercise is a lot
      more complex than the previous one in that you are moving while balancing.
      If you can‟t do it, perform #5A in various situations (put on a shirt while
      standing on one leg, try to tie your non planted leg‟s sneaker, etc.).

  One Leg Standing Cobra Instructions:
   Stand on one leg and bend over until your body is approximately parallel
     with the floor (do not round your upper or lower back).
   With your arms dangling, raise your arms toward your hips while rotating
     your wrists from a thumbs down position to a thumbs up position (at the
     top).
   Keep arms straight.
   Repeat with other leg.
   You may want to stand on a ½ foam roll (flat side down>flat side up) to increase
     the balance demand of this exercise.

  Refer to the Golf Flashcards for reps and sets.


                                      Core Essentials
         STABILITY EXERCISES
                              Exercise # 6
           (Choose the exercise that best suits your fitness level)




A) Seated on Ball—opposite arm & leg lift               B) Ball bridge position (lateral roll)




                                 C) Kneeling on ball—Arm Raises

                                            Core Essentials
Rationale of Exercise #6A
-Seated on Ball (Opposite Arm & Leg Lift)
 < Stability Exercises <
      This exercise is designed to challenge your balance. Sitting on an unstable surface
       (stability ball) forces communication between your brain, nervous system and your
       muscles. Your core muscles are also activated when you exercise in this context.
       Remember, establishing good communication between the above mentioned systems
       enables you to turn on the muscles that are needed to stabilize your spine prior to
       movement of your extremities.

   Seated on Ball (Opposite Arm & Leg Lift) Instructions:
      Sit on ball with your arms at your side and both legs on the floor.
      Lift your right leg while simultaneously raising your left arm over your head, return to
       starting position. Now lift your left leg while simultaneously raising your right arm.
      Keep abs tight. Do not arch your back!!
      If this is too difficult, alternate lifting each leg off the ground and don‟t raise arms!
      Refer to the Golf Flashcards for reps and sets.
      Progression: Try to minimize the time your feet are on the ground.


   NOTE: You may want to perform this exercise next to a stable object in the event
     you lose your balance and you have to hold on.


                                           Core Essentials
Rationale of Exercise #6B
-Ball Bridge Position (Lateral Roll)
 < Stability Exercises <
      This exercise is designed to challenge your balance. This exercise is
       much more complex than the previous one. Being on the stability
       ball in this manner forces communication between your brain,
       nervous system and your muscles. Your core muscles are also
       activated when you exercise in this context. This exercise also
       activates and „firms‟ your gluteus maximus (butt), which many
       individuals want to target.

   Ball Bridge Position (Lateral Roll) Instructions:
    Position yourself on the ball (as shown on the video).
    Move your body to the right while shuffling your feet to the right.
      Move your body to the left. Repeat.
    Keep your abs tight. Do not arch your back. If you feel this exercise
      in your lower back, you are not tensing your abs and butt, most
      likely.
   Refer to the Golf Flashcards for reps and sets.


                                  Core Essentials
Rationale of Exercise #6C
-Kneeling on Ball (Arm Raises)
 < Stability Exercises <
      This exercise is EXTREMELY DIFFICULT. We do not recommend it if
       you are new to the ball. If you can do this exercise you have
       remarkable stability and balance!!

      Kneeling on Ball (Arm Raises) Instructions:
      Position yourself on the ball (as shown on the video). You may want
       to attempt getting on the ball next to a stable object (wall).
      We also suggest doing this exercise with a trainer/partner so he or
       she can „spot‟ you.
      Lift your arms up and down without losing balance.
      You may want to eventually mimic the golf swing in this position.
      Keep your abs tight. Do not arch your back. If you feel this exercise
       in your lower back, you are not tensing your abs and butt, most
       likely.
      Refer to the Golf Flashcards for reps and sets.


                                  Core Essentials
STABILIZATION EXERCISES
       Exercise # 7




      Prone on Ball—Snow Angels („W‟)




                Core Essentials
Rationale of Exercise #6C
-Prone on Ball—Snow Angels (‘W’)
 < Stability Exercises <
     This exercise activates the scapula muscles thus increasing scapula
      stabilization. Proper scapula stabilization is absolutely necessary for
      protecting your shoulder joint. Since this exercise is performed on
      the stability ball it will require more balance & core involvement.

    Prone on Ball—Snow Angels („W‟) Instructions:
    Position yourself on the ball (as shown on the video). If you are a
     beginner, you may want to place your stomach on the ball and not
     your chest (as shown on video) or perform this on a „peanut‟ shaped
     ball.
   Move your arms up and down to form a “W”. Strive to have your
     forearms parallel with the floor during entire exercise.
   Keep your abs tight. Do not arch your back. If you feel this exercise
     in your lower back, you are not tensing your abs and butt, most
     likely.
  Refer to the Golf Flashcards for reps and sets.


                                  Core Essentials
STABILIZATION EXERCISES
       Exercise # 8




      External Rotation—1/2 kneeling




                Core Essentials
Rationale of Exercise #6C
External Rotation—1/2 Kneeling
 < Stability Exercises <
     This exercise strengthens the rotator cuff muscles which function as
      stabilizers. Good strength in the rotator cuff is absolutely necessary
      for protecting your shoulder joint. Performing this exercise in
      kneeling creates more balance demand thus firing your core
      muscles.

  External Rotation Instructions:
   Position yourself (as shown on video) or perform this seated on a
     stability ball or standing (what ever suits your fitness level).
   Your arms should be abducted to 90 degrees (as shown) and rotate
     your forearms up and down.
   Keep your abs tight. Do not arch your back. If you feel this exercise
     in your lower back, you are not tensing your abs and butt, most
     likely.
   You can also do this exercise using cables or tubing.
   Refer to the Golf Flashcards for reps and sets.

                                 Core Essentials
The Core Essential’s
  GOLF Program
The Strength Exercises




         Core Essentials
STRENGTH EXERCISES
             Exercise # 1
(Choose the exercise that best suits your fitness level)




    A) Ball Squats                        B) One Leg Toe Touch




                        Core Essentials
Rationale of Exercise #1A
-Ball Squats
 < Strength Exercises <
    This exercise primarily strengthens the muscles in the front
     of the thighs. Possessing good strength in these muscles are
     key to any sport that requires the so called “athletic stance”
     (bending over with knees slightly bent, as in the game of
     golf).

   Ball Squat Instructions:
    Place ball behind you at the level of your belt line.
    Descend down as far as you can without allowing your knees
     to bow in. Your knees should be over your 2nd and 3rd toes.
     Rise up until you have a slight bend in your knees.
    Keep your abs tight.
   Refer to the Golf Flashcards for reps and sets.



                              Core Essentials
    Rationale of Exercise #1A
    -One Leg Toe Touch
    <Strength Exercises <
    Although this exercise is listed in the strength component, it does
     require balance and stability. Possessing strength, balance and
     stability are all components necessary to excel in any sport.
     Standing on one leg requires more core stability as well as gluteus
     maximus (butt) strength especially if you squat pretty low. Those
     individuals who have knee pathology of any kind should proceed
     with caution when doing this exercise (i.e., limit range of motion or
     perform with leg straight).

One Leg Toe Touch Instructions:
 Stand on right leg and reach for your right toe with your left hand.
   Bend at the knee and keep your back as straight as possible. Repeat
   sequence with other leg and hand.
 If you can‟t maintain a straight back, don‟t go down as far (touch
   knee instead of toe).
 Keep your abs tight.
Refer to the Golf Flashcards for reps and sets.

                                 Core Essentials
   STRENGTH EXERCISES
                 Exercise # 2
    (Choose the exercise that best suits your fitness level)




                        A) Mini Lunges




B) Deep Lunges                                C) Side Lunges
                            Core Essentials
Rationale of Exercise #2A
-Mini Lunges
 < Strength Exercises <
  This exercise primarily strengthens the muscles in the front
   of the thighs. Possessing good strength in these muscles are
   key to any sport that requires the so called “athletic stance”
   (bending over with knees slightly bent, as in the game of
   golf). Mini lunges prepares you for the deep lunge without
   holding on (see next slide).

 Mini Lunges Instructions:
  Stand up in a staggered stance position while holding on to a
   stable object (chair).
  Descend down slightly and rise up (as shown).Your knees
   should be over your 2nd and 3rd toes.
  Keep your abs tight.
 Refer to the Golf Flashcards for reps and sets.


                            Core Essentials
Rationale of Exercise 2B
-Deep Lunges
 < Strength Exercises <
   This exercise primarily strengthens the muscles in the front/back of
    the thighs and the buttocks. Possessing good strength in these
    muscles are key to any sport that requires the so called “athletic
    stance” (bending over with knees slightly bent, as in the game of
    golf). Deep lunges is a very difficult exercise to master. Make sure
    your back doesn‟t arch during this exercise.
 Deep Lunges Instructions:
  Stand up in an upright position and lunge forward with one foot.
    Your back leg‟s knee should NOT touch the floor.
  Return to starting position without arching your back. This is very
    important because arching can place undue stress to your lower
    back. Repeat with other leg.
  Keep knees over 2nd and 3rd toes when lunging.
  Keep your abs tight.
 Refer to the Golf Flashcards for reps and sets.



                               Core Essentials
Rationale of Exercise #2C
-Side Lunges
 < Strength Exercises <
    This exercise primarily strengthens the muscles on the sides of your
     hips (gluteus medius) which serves to stabilize your hips during the
     swing. In addition, the side lunge strengthens the front/back of
     thighs as well as the buttocks. Do not arch your back. Keep your
     upper back upright (as shown) do not slouch. Although the video
     promotes weights in hands, perfect this exercise w/o weight first.

 Deep Lunges Instructions:
  Stand up in an upright position and lunge to your side with one foot,
    return to starting position and lunge to the other side. Your feet
    should remain flat on the floor during entire exercise and pointed
    straight ahead.
  Keep knees over 2nd and 3rd toes when lunging.
  Keep your abs tight.
 Refer to the Golf Flashcards for reps and sets.



                                Core Essentials
 STRENGTH EXERCISES
                Exercise # 3
   (Choose the exercise that best suits your fitness level)




A) Tube Walking—Forward/Back           B) Tube Walking—Side to Side



                           Core Essentials
Rationale of Exercise #3A
-Tube Walking—Forward/Back
 < Strength Exercises <
  This exercise primarily strengthens the muscles on the sides
   of your hips (gluteus medius) which serves to stabilize your
   hips during the swing. Keeping your hips stable also forces
   your core to work.

 Tube Walking—forward/back Instructions:
  Place rubber tubing around your ankles & stand on the
   outside of an agility ladder to promote a constant wide stance
   position (both the ladder and the tubing are available at
   www.performbetter.com).
  Keep your abs tight and walk forward like a „monster‟ without
   rotating your hips.
  Walk backwards to starting point.

 Refer to the Golf Flashcards for reps and sets.
                            Core Essentials
Rationale of Exercise #3A
-Tube Walking—Side to Side
 < Strength Exercises <
  This exercise primarily strengthens the muscles on the sides
   of your hips (gluteus medius) which serves to stabilize your
   hips during the swing. Keeping your hips stable also forces
   your core to work.

 Tube Walking—Side to Side Instructions:
  Attach rubber tubing (available at www.performbetter.com)
   around your ankles.
  Advance your right leg out to the side while keeping an erect
   posture and abdomen tight.
  Now bring the left leg toward the right leg while maintaining
   tension on the tube (repeat for designated distance*). Change
   direction and return to starting position.

 *Refer to the Golf Flashcards for reps and sets.
                             Core Essentials
STRENGTH EXERCISES
             Exercise # 4
(Choose the exercise that best suits your fitness level)




               Russian Twist on Stability Ball



                        Core Essentials
Rationale of Exercise #4
-Russian Twist on Stability Ball
 < Strength Exercises <
   This exercise strengthens and improves range of motion of
    your thoracic (middle) spine, which can be a contributing
    factor for increased club head speed.

  Russian Twist on Stability Ball Instructions:
   Lie face up with head and shoulders on ball (you may want to
    hold a weight as shown).
   Twist to your right, then twist to your left while maintaining
    your hips parallel with the floor.
   Keep your abs tight.

  *Refer to the Golf Flashcards for reps and sets.



                              Core Essentials
STRENGTH EXERCISES
                 Exercise # 5
  (Choose the exercise that best suits your fitness level)




A) Push Ups (hands & knees)                     B) Push Ups (hands & toes)




C) Ball Bench Press (one arm)                   D) Ball Push Ups
                              Core Essentials
Rationale of Exercise #5
-Push Ups (Hands & Knees)
 < Strength Exercises <
    Many theories exist in regards to what muscles give the golfer the most
     power during the swing. Many believe that the gluteals (buttocks),
     latissimus dorsi (upper back) and the pectoralis (chest) muscles (which this
     exercise focuses on) enhance power. While others disagree claiming that
     developing the chest may hinder the golf swing.

    We believe that the „core‟ is THE most important set of muscles to train (see
     slide 7) because of their ability to stabilize during ballistic movement such as
     the golf swing.

    Training the chest like many bodybuilders do (which consist of countless
     sets) is definitely counterproductive. Integrating the core muscles (which all
     of these exercises promote), however, is vastly different than training with
     heavy weights. The goal of these exercises are not to lift heavy weights or to
     get a big chest, but rather to promote core stability while strengthening the
     chest, shoulders, and arms.

 Click to the next slide to view the instructions to this exercise…


                                    Core Essentials
Instructions to Exercise #5A
-Push Ups (Hands & Knees)
 < Strength Exercises <
 Push Ups (Hands & Knees) Instructions:
  Assume a push up position in a kneeling position.
   Your shoulders, hips, and knees should form a
   straight line.
  Lower your torso to the ground or as low as you
   can. Return.
  Keep your chin tucked & look down throughout
   exercise. DO NOT ARCH YOUR BACK UPON
   RISING.
  Keep your abs tight.
 Refer to the Golf Flashcards for reps and sets.

                       Core Essentials
Instructions to Exercise #5B
-Push Ups (Hands & Toes)
 < Strength Exercises <
 Push Ups (Hands & Toes) Instructions:
  Assume a push up position in a hands & toes
   position. Your shoulders, hips, knees & ankles
   should form a straight line.
  Lower your torso to the ground or as low as you
   can. Return.
  Keep your chin tucked & look down throughout
   exercise. DO NOT ARCH YOUR BACK UPON
   RISING.
  Keep your abs tight.
 Refer to the Golf Flashcards for reps and sets.
                       Core Essentials
Instructions to Exercise #5C
-Ball Bench Press (1 arm)
 < Strength Exercises <
 Ball Bench Press (1 arm) Instructions:
  Sit on ball while holding dumbbell in 1 hand and
   slowly walk out until you‟re lying on ball (see
   video).
  Slowly press one arm up toward ceiling. Repeat
   with other arm.
  Keep hips level (do not let one side sag).
  Your shoulders, hips, and knees should form a
   straight line.
  Keep your abs tight.
 Refer to the Golf Flashcards for reps and sets.
                       Core Essentials
Instructions to Exercise #5D
-Ball Push Ups
 < Strength Exercises <
 Ball Push Ups Instructions:
  Assume a push up position (hands and toes on the ground) &
   hands on ball.
  Slowly lower your body toward the ball, pause for a moment
   and lift yourself back up to starting position.
  Keep your chin tucked and do not arch back throughout
   exercise.
  Your shoulders, hips, knees, & ankles should form a straight
   line.
  Keep your abs tight.

 Refer to the Golf Flashcards for reps and sets.



                             Core Essentials
STRENGTH EXERCISES
                   Exercise # 6
(Choose the exercise that best suits your fitness level)

A) Ball Crunches                          B) Jack Knife (2 leg)




C) Jack Knife (1 Leg)                     D) Hip Twists




                        Core Essentials
Rationale to Exercise #6A
-Ball Crunches
 < Strength Exercises <
    The traditional crunch develops and strengthens the rectus
     abdominus—the muscle commonly referred to as “the six-pack”. It
     is designed to promote movement and not necessarily stabilize you.
     It is considered an „outer layer‟ muscle and thus frowned upon if
     one‟s goal is to promote stability. Performing crunches on the ball
     and not on the floor, however, forces your stabilizers to be activated.

 Ball Crunches Instructions:
  Assume a sit up position on the ball (as shown). Lift your torso up
    while holding your abdomen in (don‟t let it protrude). Hold at top for
    a moment and lower your torso as low as you can.
  Keep abdomen tight throughout exercise.

 Refer to the Golf Flashcards for reps and sets.




                                 Core Essentials
Rationale to Exercise #6B
-Jack Knife (2 Legs)
 < Strength Exercises <
  This exercise promotes strength in the front
   of the hips, lower abdominals, and scapula
   stabilizers (upper back) which are all
   necessary for the golfer. Bringing the knees
   up toward the chest and then returning
   back (straightening knees) slowly without
   arching your back requires tremendous
   eccentric control (deceleration) of your
   lower abdominal muscles. Developing this
   control is a key element for preventing
   injury.

                    Core Essentials
Instructions to Exercise #6B
-Jack Knife (2 Legs)
 < Strength Exercises <

  Pull knees toward chest while keeping
   hips up throughout exercise.
  Do not arch your back during this
   exercise (especially when straightening
   legs).
 Refer to the Golf Flashcards for reps
   and sets.

                   Core Essentials
Instructions to Exercise #6B
-Jack Knife (1 Leg)
 < Strength Exercises <

  Pull knee toward chest while keeping hips
   up throughout exercise.
  Complete designated reps* with one leg,
   then perform with other leg.
  Do not arch your back during this exercise
   (especially when straightening leg).
 *Refer to the Golf Flashcards for reps and
   sets.

                    Core Essentials
Rationale to Exercise #6D
-Hip Twists
 < Strength Exercises <
    This exercise requires tremendous eccentric control (deceleration)
     of primarily your lower abdominal and oblique muscles (sides of
     your waist).
    This exercise strengthens your body in the „rotational plane‟. This
     simply means that your body is being strengthened during a
     rotational movement such as this one.
    This exercise primarily trains your abdominals & oblique muscles
     while relying on the nervous system to keep you from rotating too
     far thus preventing you from falling off the ball. Thus, this exercise
     integrates the muscles and the nervous system to perform the
     complex task of deceleration—a necessary component for enhanced
     sport performance and injury prevention.
    Most injuries occur in the rotational plane. Having a strong core that
     is able to decelerate during any given rotational force can prevent
     unnecessary torque on structures that are vulnerable during
     rotation.


                                Core Essentials
STRENGTH EXERCISES
    Exercise # 7




     Lift (PNF Pattern) Using Low Cable




             Core Essentials
Rationale to Exercise #7
-Lift (PNF Pattern) Low Cable
 < Strength Exercises <

  The lift (or reverse wood chop) exercise
   is a gross body movement that
   strengthens many of the muscles that are
   involved in the golf swing in a manner
   that mimics the swing itself. This is
   referred to as training specificity—the
   exercise movement closely matches the
   sporting movement.
                  Core Essentials
Instructions to Exercise #7
-Lift (PNF Pattern) Low Cable
 < Strength Exercises <

  Hold a cable (or tubing) in two hands with arms
   fully extended at the level of the knee closest
   to weight stack.
  Keep arms extended (straight) and lift cable in
   a diagonal pattern and shift weight to the leg
   opposite weight stack (see video).
 Refer to the Golf Flashcards for reps and
   sets.

                     Core Essentials
STRENGTH EXERCISES
        Exercise # 8




  One Arm Row (Seated) Using Tubing or Low Cable




                   Core Essentials
Rationale to Exercise #8
-One Arm Row (Seated)
 < Strength Exercises <

 This exercise strengthens your shoulder girdle
  (upper back) muscles while at the same time
  strengthens your lower back. This movement
  occurs in the sagittal plane when you move
  forward/backward, and in the transverse plane
  when you twist at the end. Strengthening these
  muscles in multiple planes will enable you to
  closely mimic the postural demands during the
  swing which by it‟s very nature is multi-plane.

                      Core Essentials
Instructions to Exercise #8
-One Arm Row (Seated)
 < Strength Exercises <
  Position yourself on a bench (or a stability ball) with
   your knees slightly bent. Grab the tubing (or low cable,
   found in most gyms) with one hand. Lean forward with
   your back slightly arched & then straighten up and pull
   tubing toward waist.
  Return. Repeat with other arm.
  Twisting at the end of the movement can encourage
   rotation strength which is needed for most sports,
   including golf.
 Refer to the Golf Flashcards for reps and sets.


                          Core Essentials
STRENGTH EXERCISES
    Exercise # 9




     Wrist Roll up on Stability Ball




             Core Essentials
Rationale to Exercise #9
-Wrist Roll Ups (Seated)
 < Strength Exercises <

  Strengthening the forearm muscles can
   prevent medial epicondylitis („golfer‟s
   elbow‟) which many golfer‟s experience.
  You may want to try (if you are able) the
   Dynaflex Powerball (ie, gyroscope) as
   this apparatus strengthens the muscles
   in all planes of motion (rotation, side to
   side, forward & back). See next exercise.
                   Core Essentials
Instructions to Exercise #9
-Wrist Roll Ups (Seated)
 < Strength Exercises <

  Sit on a stability ball (or stand) and hold wrist
   roller (available at www.wristripper.com) in
   your hands.
  Place an appropriate weight on the apparatus.
  Start twisting the roller so weight lifts off the
   floor and then unwind SLOWLY. Repeat.
  Refer to the Golf Flashcards for reps and
   sets.

                       Core Essentials
STRENGTH EXERCISES
    Exercise # 9




       PNF Pattern (D1 UE Single Arm)



       Core Essentials
Instructions to Exercise #9
-PNF (D1 UE Single Arm)
 < Strength Exercises <
  Hold gyroscope (Dynaflex Powerball) in right hand
   which is down by your side. Rotate gyroscope
   (clockwise or counter clockwise) using only your wrist
   muscles.
  Move arm diagonally across body (as shown) while
   maintaining a consistent spin of gyroscope.
  Return. Repeat with other arm.
  Gyroscope (Dynaflex Powerball) can be purchased at
   www.SharperImage.com
  Refer to the Golf Flashcards for reps and sets.


                         Core Essentials
The Core Essential’s
  GOLF Program

THE POWER EXERCISES




        Core Essentials
         POWER EXERCISES
                Exercise # 1 & 2
      (Choose the exercise that best suits your fitness level)




1) 2 Leg Parallel Stance MB (Rotation)         2) 1 Leg Parallel Stance MB (Rotation)




                                  Core Essentials
Rationale to Exercise #1
-2 Leg Parallel Stance MB Rotation
< Power Exercises <

   Performing the 2 leg parallel stance MB
    rotation exercise prepares the body to move in
    a ballistic or rapid manner.
   It is a warm-up for the muscles as well as the
    nervous system preparing both for accelerating
    and decelerating forces—necessary
    components for golf.
   Starting with 2 legs then advancing to 1 leg
    would be prudent.
                      Core Essentials
Instructions to Exercise #1
- 2 Leg Parallel Stance MB Rotation
< Power Exercises <
   Stand up while holding a medicine ball (MB) at
    your left hip.
   Move your arms diagonally across your body
    and over your right shoulder. Pivot off your
    right foot during the movement. Return. Keep
    your abs tight.
   Repeat pattern starting with (MB) at your right
    hip and moving it over to your left shoulder.
   Refer to the Golf Flashcards for reps and
    sets.
                       Core Essentials
Instructions to Exercise #2
- 1 Leg Parallel Stance MB Rotation
< Power Exercises <
   Stand up on right leg while holding a medicine
    ball (MB) at your left hip. Keep left leg bent and
    in front of you at the start position.
   Move your arms diagonally across your body
    and over your right shoulder. Drive your left leg
    behind you. Return. Keep your abs tight.
   Change legs and repeat pattern starting with
    (MB) at your right hip and moving it over to
    your left shoulder.
  Refer to the Golf Flashcards for reps and
    sets.
                        Core Essentials
POWER EXERCISES
   Exercise # 3




   2 Leg Parallel Stance MB (PNF Toss)




              Core Essentials
Rationale to Exercise #3
-2 Leg Parallel Stance MB Pass
< Power Exercises <

   The 2 Leg Parallel Stance MB Pass
    should be mastered before you attempt
    this exercise with one leg (see exercise
    #4).
   Rotating your torso, as this exercise
    promotes, encourages a similar
    movement pattern as the golf swing, and
    promotes the explosive power you need
    to improve club head speed.
                     Core Essentials
Instructions to Exercise #3
- 2 Leg Parallel Stance MB Pass
< Power Exercises <
   Stand up facing a cement wall with knees slightly bent
    while holding a medicine ball (MB) at your right hip.
   Explosively move your arms diagonally across your
    body and HIT the wall and catch it as it comes back at
    you. Pause, get your balance and repeat.
   Repeat. Eventually try to do it in a continuous manner
    with no pause between throws (as shown).
   Repeat exercise with MB at your left hip.

  Refer to the Golf Flashcards for reps and sets.


                          Core Essentials
POWER EXERCISES
   Exercise # 4




  1 Leg Parallel Stance MB (PNF Toss)




              Core Essentials
Instructions to Exercise #4
- 1 Leg Parallel Stance MB Pass
< Power Exercises <
   Stand up left leg facing a cement wall with knee slightly
    bent while holding a medicine ball (MB) at your right
    hip.
   Explosively move your arms diagonally across your
    body and HIT the wall and catch it as it comes back at
    you. Pause, get your balance and repeat.
   Repeat. Eventually try to do it in a continuous manner
    with no pause between throws (as shown).
   Repeat exercise with MB at your left hip while standing
    on right leg.
  Refer to the Golf Flashcards for reps and sets.

                           Core Essentials
POWER EXERCISES
           Exercise # 5




2 Leg Parallel Stance (Perpendicular to Wall) MB PNF Toss




                       Core Essentials
Instructions to Exercise #5
- 2 Leg Parallel Stance (Perpendicular to Wall) MB Pass
< Power Exercises <
    Stand up facing perpendicular to a cement wall with
     knees slightly bent while holding a medicine ball (MB)
     at your right hip.
    Explosively move your arms diagonally across your
     body and HIT the wall and catch it as it comes back at
     you. Pause, get your balance and repeat.
    Repeat. Eventually try to do it in a continuous manner
     with no pause between throws (as shown).

   Refer to the Golf Flashcards for reps and sets.


                                Core Essentials
POWER EXERCISES
           Exercise # 6




1 Leg Parallel Stance (Perpendicular to Wall) MB PNF Toss




                       Core Essentials
Instructions to Exercise #6
- 1 Leg Parallel Stance (Perpendicular to Wall) MB Pass
< Power Exercises <
    Stand up on left leg facing perpendicular to a cement
     wall with knee slightly bent while holding a medicine
     ball (MB) at your right hip.
    Explosively move your arms diagonally across your
     body and HIT the wall and catch it as it comes back at
     you. Pause, get your balance and repeat.
    Repeat. Eventually try to do it in a continuous manner
     with no pause between throws (as shown).

   Refer to the Golf Flashcards for reps and sets.


                                Core Essentials
POWER EXERCISES
      Exercise # 7




 Lunge Position (Parallel to Wall) MB PNF Toss




                 Core Essentials
Instructions to Exercise #7
- Lunge Position (Parallel to Wall) MB PNF Toss
< Power Exercises <
    Stand up in a lunge position facing a wall with right leg
     in front (as shown) while holding a medicine ball (MB)
     at your right hip.
    Explosively throw the ball and HIT the wall and catch it
     as it comes back at you. Pause, get your balance and
     repeat.
    Repeat. Eventually try to do it in a continuous manner
     with no pause between throws (as shown).

   Refer to the Golf Flashcards for reps and sets.


                                Core Essentials
  POWER EXERCISES
            Exercise # 8




Lunge Position (Perpendicular to Wall) MB PNF Toss




                      Core Essentials
Instructions to Exercise #8
- Lunge Position (Perpendicular to Wall) MB PNF Toss
< Power Exercises <
    Stand up in a lunge position facing
     perpendicular to the wall with left leg in front
     (as shown) while holding a medicine ball (MB)
     at your right hip.
    Explosively throw the ball and HIT the wall and
     catch it as it comes back at you. Pause, get
     your balance and repeat.
    Repeat. Eventually try to do it in a continuous
     manner with no pause between throws.
   Refer to the Golf Flashcards for reps and
     sets.
                               Core Essentials
            THE END

 Congratulations! You‟ve completed the
  course.
 Use the flashcards when working out in
  the gym, and use this presentation when
  you need to see the exercises in action.
 Any questions, please call Core
  Essentials at 508-292-8117.

                  Core Essentials
Where to get the Products
 this Program Promotes



 Biofeedback Stabilizer Cuff         Medicine Ball
 (Refer to slides 19 & 34).          (Refer to slides 89-105).
 Available at                        Available at
 www.backtrainer.com                 www.performbetter.com




                               Core Essentials
 Where to get the Products
  this Program Promotes




Stability Ball (and dumbbells)
                                                    Dynaflex Powerball (“gyroscope”)
(Refer to slides 20,29,45,46,47,49,50,58,59,64,
                                                    (Refer to slide 87).
69,70,72,75,76,85)
                                                    Available at
Available at                                        www.sharperimage.com
www.performbetter.com


                                             Core Essentials
Where to get the Products
 this Program Promotes


Wrist Ripper
(Refer to slide 85).                        Mini-Bands/Agility Ladder
Available at www.wristripper.com            (used for fallouts & tube
                                            walking )
                                            (Refer to slides 28, 61-62).
NOTE: Tubing for all other                  Available at
exercises can also be purchased             www.performbetter.com
at www.performbetter.com
Or if you would rather join a gym,
most cable systems would suffice.
                                Core Essentials
            Bibliography

 Verstegen, Mark. (2004). Core performance:
  Golf. Joxy, LLc.
 Chek, Paul. (2001). Golf biomechanics
  manual—whole in one golf conditioning.
  2nd Edition. Paul Chek Publication.
 Cook, Gray (2003). Athletic Body in Balance.
  Human Kinetics.
                    Core Essentials
    The Core Essential’s
       GOLF Program
Tips on Reducing Back Injury
    “The strain on the lumbar spine may be reduced by adjusting the golf swing in two
     ways. First, a backswing that minimizes the difference between shoulder rotation
     and hip rotation will help reduce the amount of rotation and resulting strain in the
     lumbar spine. Second, a follow-through with the spine perpendicular to the ground
     is much gentler on the lumbar spine (see picture on the left) than the "reverse C"
     finish (see picture on the right), in which extreme hyperextension puts a large load
     on the lumbar facet joints.”


 Source:
 CAPT John P Metz, MD. Managing Golf
 Injuries, The Physician and Sportsmedicine,
 Vol 27, No. 7, July 1999.




                                               Core Essentials
          The Core Essential’s
            GOLF Program
Tips on Reducing Shoulder Injuries
   “One way to reduce the stress on the AC joint (the joint that ”connects” your collar
    bone with your shoulder blade) of the leading shoulder without sacrificing club
    head speed is to shorten the swing by ending the backswing with the club head at
    a 1 or 2 o'clock (see below) instead of a 3 o'clock position. Conditioning the rotator
    cuff and scapular muscles with light weights or other resistance training may also
    help.”
                                                 Source:
                                                 CAPT John P Metz, MD. Managing Golf
                                                 Injuries, The Physician and Sportsmedicine,
                                                 Vol 27, No. 7, July 1999.




                                      Core Essentials
         The Core Essential’s
           GOLF Program
Tips on Reducing Elbow Injuries
   “Golfer's elbow" (or in medical terms—Medial epicondylitis) in the trailing arm and “Tennis
    Elbow” (lateral epicondylitis) in the leading arm are common elbow injuries; amateurs develop
    the condition laterally about five times more frequently than medially. The incidence increases
    with age and the number of rounds played, with more than two to three rounds per week as a
    threshold for increased incidence. These disorders are most frequently associated with overuse
    and excessive grip tension.
   Corrective Action:
    Two common therapies for golfer's elbow are medial counterforce braces and larger club grips.
    Medial counterforce braces may provide some symptom relief by changing the effective length
    of the wrist flexor (palm side up forearm) muscles, which relieves tension on the flexor tendon
    without changing muscle activity patterns. The effectiveness of larger grips is still unclear,
    because they do not change muscle activity or relieve symptoms. Neither therapy changes a
    patient's swing mechanics, which may be the root of his or her elbow problems.


                            Source:
                            CAPT John P Metz, MD. Managing Golf
                            Injuries, The Physician and Sportsmedicine,
                            Vol 27, No. 7, July 1999.


                                         Core Essentials
Additional Comments
 The reps and sets are listed on the flashcards, please refer to them for details.

 The 6-week conditioning program is also detailed on the flashcards.

 Keep in mind that this program is only a recommendation, we encourage
  individuals (who are in the Framingham, Massachusetts area) to get an
  assessment (call 508-292-8117 for details) so we can tailor make you a
  program based on your individual needs.

 We encourage the use of partner assisted stretches (contract/relax) as well as
  other mobility techniques, such as, “Mobilization with Movement” for maximum
  range of motion improvements.
      Who to contact:

           Mark Baldwin, PT, CSCS (508) 626-2600
           Dr. Scott Gillman, DC (508) 650-1091




                                 Core Essentials
    Acknowledgements
 We could have never accomplished this
  project without the help of the following
  individuals:
   Meryl Lemeshow (model and trainer)
   Rob Ashton (model and trainer).
   Eric Gray (Manager of WOW [Workout
    World]) He graciously let us use his beautiful
    aerobic studio).
   Ron & Suzie Gilfix (Owners: Velocity Sports
    Performance/Sudbury,Massachusetts).
                     Core Essentials

								
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