5-Minute Cardiogolf Break-Uphill Lie Drill

This is your 5-minute Cardiogolf break where we work on your golf swing and get some exercise as some time.

In my opinion, daily practice is the key to success towards any goal.  Making 10 practice swings a day or exercising  for 5 minutes everyday will get you playing better and in better shape than  exercising or practicing for two or three hours once a week. First of all, it is always hard to find big chunks of time to do massive workouts or beat balls on the driving range.  Secondly, the long workouts or practice sessions usually lead to fatigued swings, injuries and ingrained bad habits.

There is something to be said about the momentum of taking small daily steps towards a goal that is cumulatively better than taking big steps with less frequency.

Practice something about your game everyday.

When you play golf, you almost never have a completely flat lie on the golf course like you do at the practice range.  It may be difficult to recreate those sidehill, downhill and uphill lies on the practice range, but you can do it at  the gym or at home.

Simply taking practice swings with your stance at different levels can help prepare you for how it will feel on the golf course.  Use a step or bench to simulate the uneven slope.  Start with an uphill lie. Place your front foot on the bench so that you simulate an uphill lie.

The idea is to make a full turn and weight shift despite the restriction you may feel because of the uneven stance.

Uphill Lie
  1. Simulate an uphill lie by placing your front foot on a step or bench.
  2. Lean your weight slightly towards your back foot and hold a club or hand weight as if you were going to hit a shot.
  3. Swing to the top and stop to make sure that your weight is loaded into your back leg. Feel the weight on the inside of the back foot and keep the back knee slightly flexed.
  4. Rehearse your backswing for 8 to 10 repetitions.

Click here to see my favorite training aide. 

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The Importance of Endurance Training for Golfers

Golf, although not thought of a strenuous activity, requires a higher level of fitness than most people would think. In a single round, a golfer will swing an estimated average of 300 swings (including practice swings) and walk seven to eight thousand yards, the equivalent of four to five miles. Swinging a club over and over again twists the neck, back, shoulders and arms unnaturally, the physical stress loads become substantial. Overall fitness and endurance play a critical role in the game. Stronger, fitter, more flexible athletes hit a ball further and straighter, have better touch around the greens and respond better under pressure, in the closing holes, than do their weaker counterparts. Click here to read more-Trainerize.com

 

Click here to see my favorite training aide. 

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Simple Warm Up Exercise that Could Change Your Game

If I only have time to do one golf-specific warm-up exercise, this is the one I choose.

The cross-crawl exercise is an excellent exercise to activate both sides of the brain because you are doing movement in two different directions challenging your balance and coordination. This exercise links the right and left hemispheres of the brain, allowing for electrical impulses and information to pass freely between the two.

Why is this important for golf?  Because the golf swing requires both sides of the brain to be working in conjunction to create a fluid motion.  If the right and left sides of the brain don’t communicate effectively, the swing with be out of rhythm and synchronization.

According to Back to Health, humans are contralateral beings in reference to their neurological organization. The automatic sequencing of upright muscle movement (walking and running) is meant to be always coordinated the same way. That is the right arm goes forward, the left leg will do the same and when the left arm goes forward, the right leg will do the same. This is what is meant by a contralateral (cross pattern) neurological organization.

Contralateral or ‘cross pattern’ is learned.  We learn this as we crawl on the floor as babies.  We further develop these patterns, to ingrain them into our nervous system, by walking, running and doing more complex exercises.

But just because we learn these patterns as children, doesn’t necessarily mean that the movement stays in our nervous system for the rest of our lives.  In fact, if you don’t do these complex movement patterns or stimulate your nervous system, on a regular basis, you lose the motion.  That is why athletes practice their sport so much. They are rehearsing the movement so that the body doesn’t forget. That is why professional golfers spend so much time practicing their swing to ensure that their nerves are functioning properly when it is time to perform.

One way to active your nervous system so that you are able to perform at your peak is to do cross-crawl exercises. This exercise will not only warm up your muscles but active both sides of your brain to perform at your best.

Cross-Crawl
  1. Stand in a shoulder width stance holding a golf club parallel to the ground.
  2. Bring one knee up to your opposite elbow rotating at the waist.
  3. Return to the start position and then bring the other  knee up to the opposite elbow.
  4. Return to the start position.
  5. Keep your chest up as you bring your knees up to the elbow.  Don’t bend over to touch your knees.
  6. The larger the range of motion and the faster you move, the more stimulus your brain receives and the quicker the brain and body can synchronize.
  7. Alternate bringing one knee up to the opposite elbow for 8 to 10 repetitions.

Click here to see my favorite training aide. 

Follow my blog at http://www.kpjgolf.com
Follow my Instagram at https://www.instagram.com/Cardiogolf/
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For more information visit http://cardiogolf.com

This is Cardiogolf

A Note From Karen: This is my 1000th blog post!  Thanks to all my clients, readers, followers and Nike Golf for your support. My passion is golf and fitness.  I hope that I can continue to deliver content to help improve people’s lives through golf and fitness. 

Professional golfers know the importance of athletic development for golf. As a recreational, you may not have the time to train like an elite athlete, but by simply adding a few swing drills into your daily routine, you can dramatically improve your game. And you don’t have to go to the golf course or driving range, you can do these exercises at home.

Introducing the Shortee Practice Training Club and Cardiogolf Instructional Videos. I’ve teamed up with my friends at GolfGym to help design the Shortee Practice Training Club, it’s great for indoor swing training and off-season conditioning.   When you purchase the Shortee Practice Training Club  you’ll receive Cardiogolf Instructional Videos to download that you simply  follow the videos on your computer, tablet or smart phone.

Visit cardiogolf.com to get your own Shortee Practice Training Club and Videos today!

Cardiogolf video series includes drills and exercises to help golfers of all levels improve their swing technique and get some exercise at the same time.

Making practice swings instead of hitting balls is a better way to improve your swing technique. If you are trying to learn the swing or make a swing change, rehearsing the move without hitting a ball will assure that you are actually doing the correct move. Repeating the motion that you want to achieve will help ingrain the move into your real swing.

Master LPGA Teaching Professional Karen Palacios-Jansen demonstrates swing drills and exercises in this video series that can be done at home with minimal equipment. Using the Shortee Practice Training Club, Karen takes you through a batter of exercises to improve your game and get some exercise at the same time.

Video Series includes:

  1. Half-Way Back
  2. Top of the Backswing
  3. Transition
  4. Impact
  5. Release
  6. Finish
  7. Weight Shift Drill
  8. Back Arm Only Drill
  9. Front Arm Only Drill
  10. Wrist Hinge Drill
  11. On-Plane Drill
  12. Wide Takeaway Drill
  13. Uphill Lie Drill
  14. Downhill Lie Drill
  15. Pump Drill
  16. Step and Swing Drill
  17. Step Weight Shift Drill
  18. Swing Positions Drill
  19. Speed Progression Drill
  20. Speed Drill

Watch the videos and simply follow along as Karen takes you through a battery of drills to help you improve your game and get some exercise at the same time. Visit Cardiogolf.com to get your Shortee Practice Training Club and Video Series.

Click here to see my favorite training aide. 

Follow my blog at http://www.kpjgolf.com
Follow my Instagram at https://www.instagram.com/Cardiogolf/
Like my Facebook page at https://www.facebook.com/Cardiogolf/
For more information visit http://cardiogolf.com

Cardiogolf’s Shortee Tutorial

Professional golfers know the importance of athletic development for golf. As a recreational, you may not have the time to train like an elite athlete, but by simply adding a few swing drills into your daily routine, you can dramatically improve your game.  And you don’t have to go to the golf course or driving range, you can do these exercises at home.

How to Set-Up to Shortee Club

Introducing the New GolfGym 23″ Shortee Training Club. Great for indoor swing training and off-season conditioning.

My friends at GolfGym were inspired by my Cardiogolf program and designed the New GolfGym 23″ Shortee Training Club for my students to practice indoors just like I do in Cardiogolf.

In Cardiogolf class, I use short practice clubs to do exercises and swing drills.  The club is short for a couple of reasons:

  • the short club is easy to swing indoors without hitting the walls or ceilings
  • the clubhead is closer to your hands, so it is easy to monitor the clubface and learn how to square the face at impact
  • since you are not hitting balls with the short club, there is no judgement of where the ball goes, so you can work on your technique without getting frustrated
  • the club is lighter than a regular club, so you can learn to swing the club faster to develop clubhead speed

Making practice swings will not only tone your muscle and burn some calories, but the act of swinging over and over again can help you improve your swing technique and improve muscular endurance.

Our practice swings are usually smoother, longer and more on-plane with better tempo than our real swings.  As you make practice swings, you can focus on making certain motions to improve technique such as making a fuller shoulder turn, keeping your spine angle throughout the swing and shifting your weight correctly.

As you make practice swings, you can swing faster than you usually do to help you get used to swinging faster to improve clubhead speed. As you make practice swings, you can work on certain moves in your swing without worrying where the ball is going.

A few things to think about while you are making your practice swings…

  • Look down at where a ball would be and try to simulate hitting a ball as much as possible
  • Work on your swing fundamentals.  Monitor your posture, alignment, ball position and grip to make sure they are correct
  • Keep your head level throughout your swing
  • Complete each practice swing by holding your finish for a moment, as if you were watching your ball fly down the fairway
  • Imagine the perfect golf shot as you swing
  • Finish in balance
  • Start each swing from the beginning; don’t swing back and forth continuously
  • Make each swing as if you were hitting a real shot

Click here to order your own New GolfGym 23″ Shortee Training Club.

A new way to practice: Cardiogolf video series includes drills and exercises to help golfers of all levels improve their swing technique and get some exercise at the same time. Click here to see a New Way to Practice.

Click here to see my favorite training aide. 

Follow my blog at http://www.kpjgolf.com
Follow my Instagram at https://www.instagram.com/Cardiogolf/
Like my Facebook page at https://www.facebook.com/Cardiogolf/
For more information visit http://cardiogolf.com

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I teach Golf and Pilates. I am a LPGA Master Professional and Certified Personal and Pilates Trainer