Week 6/ Day 2 Cardiogolf Game Improvement Program

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KPJ’s Cardiogolf Game Improvement Program

Monday-Grip Essentials

Today-Tuesday-Pre-Swing Review

Wednesday-Posture Essentials Review

Thursday-Ball Position Review

Friday-Cardiogolf Warm Up Review

Warm Up 101-

Essentials to Better Play and Minimizing Risk of Injury

Studies show that 53% of amateur golfers and 30% of professional golfers have sustained an injury while playing golf and most of those injuries actually occurred while hitting balls on the golf course and practicing on the driving range.

Professional golfers have more overuse injuries due to hours of practice while weekend golfers are more likely to get injured from lack of conditioning and poor swing mechanics.  While you may not think that the golf course is a hazardous to your health, there is potential risk of suffering serious injuries to the wrists, elbows, lower back, hips and knees.

Warming up is the easiest and most effective way to prevent injuries that can happen during practice and play.

If you have ever participated in a sport or some form of exercise most likely you performed some type of regular warm up and cool down before and after competition.  So why wouldn’t you warm up before a round of golf or a practice session? Swinging a golf club up to 300 times a round including practice swings at speeds upwards of 90 miles per hour stress our muscles, tendons and joints to full capacity. Injury rates for recreational golfers are at an astounding rate of more than 50% – and even higher for golfers over age of 50. Recreational golfers have typically skipped warming up before play and practice because of the misconception that golf is not a strenuous activity or because of time constraints.  We are all so busy, so when we have time to play golf, we are all anxious to get out on the golf course and we end up skipping the warm up. But skipping the warm up may mean that it takes us four or five holes before we loosen up and gain our form and by that time, our score may already be ruined.  If you had only spent a few minutes warming up before the first tee, you could not only avoid those big numbers on your scorecard the first few holes, but also prevent injury.

Professional golfers now know that a proper warm up is essential for peak performance.  Most recreational golfers quite haven’t caught on with the trend, they typically go straight from their car to the first tee and wonder why they don’t hit a solid shot until the 5th or 6th hole. No matter what level of player you are, a proper warm up can help you play your best golf and prevent injuries.

Spend a few minutes before your round to warm up and prevent injury
Spend a few minutes before your round to warm up and prevent injury

On-Course Exercise

Commit to warming up before play or practice. Throughout this program, I will give you several warm up routines to help you prepare for your round and help you prevent injury. Watch this short video to see how you can incorporate Pilates into your game. Click here to watch a short video

Off-Course Exercise

Complete the Pre-Swing Muscle and Joint Warm Up chapter from the Cardiogolf DVD.  To order your own copy of Cardiogolf visit cardiogolf .

Coming up this week…

Wednesday-Posture Essentials Review

Thursday-Ball Position Review

Friday-Cardiogolf Warm Up Review

Send me your questions and comments-Karen@golffitness-magazine.com



Week 6/ Day 1 Cardiogolf Game Improvement Program

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KPJ’s Cardiogolf Game Improvement Program

Week 6-Cardiogolf Game Improvement Review

Today-Monday-Grip Review

Tuesday-Pre-Swing Review

Wednesday-Posture Essentials Review

Thursday-Ball Position Review

Friday-Cardiogolf Warm Up Review

We are at the halfway point of the Cardiogolf 12-week Game Improvement Program.  Time is flying and before you know it, winter will be over and we all will finally get out on the golf course.  Take advantage of these last few weeks of winter to improve your game fundamentals and your golf fitness.  Do something everyday to improve your game.

Note: To get more distance , try hitting the ball straighter instead of harder.  Concentrate on hitting the ball in the sweetspot of the clubface. If you have ever hit the sweetspot, you know that these shots fly farther than the shots you hit off-center in the heel or the toe.  For every quarter inch you hit the ball outside the sweetspot, you lose up to 10 yards of distance. So for maximum power, improve your swing technique to consistently hit the ball in the center of the clubface.

Watch this video to help you understand how to the ball more solid, in the center of the clubface.

Click below to view video

KPJ Golf Tips on YouTube

Colorado downswing

Grip Essentials

Grip Essentials

Nobody’s hands are the same, so you grip might not be the same as your fellow player’s, but that doesn’t mean it is wrong. How you join your hands together is up to you. There are three basic grip choices to find one that best suits you. Use whatever grip feels comfortable to you. Most importantly, use the grip that helps you square the clubface at impact with the least effort. Experiment with your grip by hitting balls with the different grips to see what works best.

Strive to form a neutral grip.

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The Vardon Grip: The most widely used grip by golf professionals is called the Vardon grip, named after the grip’s inventor, Harry Vardon. This is where you piggyback the pinkie finger of your right hand on top of the forefinger of your left hand.
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The Interlocking Grip: The interlocking grip is where you interlock the pinkie finger of the right hand with the forefinger of the left hand.
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Baseball or 10-Finger Grip: This is where all 10 fingers are securely on the shaft, as if you were holding a baseball bat.

11a

Learn to waggle

It is important to get the correct grip pressure before each swing, to keep your swing consistent.

Place your hands on the club and hold the club head just below waist high. The club head should feel heavy. If it feels light, you are gripping way too tightly and your won’t be able to release the club face and hit a good shot.  Make sure the grip pressure is the same in each hand, not tighter in one than the other. Keep the grip pressure the same throughout your swing. Don’t tighten or loosen your hands at the top of your swing, especially not at impact.

Learn to waggle. A waggle is a little motion each golfer does before hitting to ensure proper grip pressure and take tension out of her hands and arms. Hold the club above the ground just below waist high. Now make small, controlled clockwise circles with the club head, making sure that your hands stay securely on the shaft. The club head should feel heavy. If it feels light, you are holding it too tightly.  When you are confident that your grip pressure is just right, you are ready to place the club head behind the ball and swing.

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On-Course Exercise

Consult your local PGA or LPGA Teaching Professional about your grip.  If you don’t have access to a teaching professional, video tape or take a picture of your grip and email it to me for a free evaluation.

Off-Course Exercise

Watch the Swing Essentials chapter from the Cardiogolf DVD.  To order your own copy of Cardiogolf visit Cardiogolf .

If you can’t make it to the golf course, work on your grip at home. 1. Make sure that you have a club in your office or living room so that you can grab it when you have time.  The Cardio Club is the perfect practice club to keep indoors.  It is shorten so that you can make full swings inside the house and not hit ceilings, furniture and walls. It is available at www.cardiogolf.com. 2. Practice putting your hands on the club whenever you can, even while watching TV. 3. Strive to form a neutral grip and work on keeping your grip pressure light.

Memorizing a neutral grip will eventually free up your mind to work on other areas of your swing.

Cardiogolf Infomercial

Since we are at the halfway point of our 12-week program, it is important to review your goals.  Make adjustments if you need to.  Change or make some new ones.  Be sure that you are doing something everyday to meet your goals.

Write Down Your Goals for the New Year

Coming up this week…

Tuesday-Pre-Swing Review

Wednesday-Posture Essentials Review

Thursday-Ball Position Review

Friday-Cardiogolf Warm Up Review

Email me your questions and comments-Karen@golffitness-magazine.com

Week 5/Day 5 Cardiogolf Game Improvement Program

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KPJ’s Cardiogolf Game Improvement Program

Monday-Pitching Basics

Tuesday-Pitching Faults and Fixes

Wednesday-Pitching Distance Control

Thursday-Pitching Variation

Today-Friday-Pitching Practice
Pitching Practice
Once you have developed a basic pitching technique and a method to control distance, you need to practice to develop feel and confidence. You should also learn to hit a variety of shots from around the green.  Practice hitting shots off of good lies, bad lies, practice hitting high shots and low shots.  Try to vary your practice.  Here is a good practice program for you to hit different shots.

On-Course Exercise-

Practice Workout # -30-40 minutes( alternate sand wedge, pitching wedge, fairway wedge)

  1. Basic Pitch over a bunker.  Start in the rough and hit a few pitches over a bunker to the green.  Work on rhythm and wrist hinge.  5 to 10 minutes.
  2. 10 pitches 20 yards on a good spongy fairway lie.  Step off 20 yards and experiment with ball position and landing ball. Hit high and low shots.
  3. 10 pitches 40 yards.  Once again on a good lie, hit 10 pitches and focus where your want to land the ball. Hit the same length shot of a bare lie.
  4. 10 pitches 60 yards on a good lie.  Focus on the length of the swing that you need for this shot.
  5. 10 shots alternating 20, 40, 60 yards.
  6. Throw 10 balls down, don’t fix the lies and hit pitches.
  7. 10 pitches 40 yards hitting to front pin then to a back pin.  Practice high shots, low shots.
  8. Practice hitting shots into a bucket or basket.  Practice with a buddy to make practice more fun.
Practice with a buddy
Practice with a buddy

Off-Course Exercise-

Do the Groove Your Swing Chapter of the Cardiogolf DVD.  This section of the DVD will provide you with a low impact workout for you whole body that will help you improve your swing technique, clubhead speed and body and swing motion.  To get your own copy of Cardiogolf visit www.cardiogolf.com.

Cardiogolf DVD
Cardiogolf DVD

Preview Cardiogolf

Find out your golf personality

Is anyone reading this? Email your questions and comments-Karen@golffitness-magazine.com

Cardiogolf

Cardiogolflogo3

What is Cardiogolf?

Cardiogolf is a golf-specific workout designed by LPGA Teacher of the Year Karen Palacios-Jansen. Using the specially designed Cardio Club participants learn exercises to promote better swing mechanics, flexibility, strength and balance throughout the golf swing. The exercises are set to music which makes this program ideal for a group exercise class. It accommodates every golfer regardless of gender, age and skill level or fitness level.

Who developed Cardiogolf?

The Cardiogolf Fitness Program was created by Karen Palacios-Jansen.  Karen, an AFAA certified personal trainer and LPGA teaching professional, is the managing editor for Golf Fitness Magazine and was recently voted LPGA Teacher of the Year. Karen is regular guest instructor at golf expos and on television and radio.  Over the years she has instructed hundreds of professional and amateur golfers using this unique and effective program and has been featured in several top golf publications illustrating this success.

Why Cardiogolf?

Karen used to have a dilemma: spend her free time working out or working on her golf swing.  Golf may be good mental exercise, but as far as a physical exertion it can’t compete with other cardiovascular exercises.  So she got to thinking, maybe she could do both at the same time.

Learning to play golf requires a lot of time, effort and money.  To play consistently, you must spend countless hours at a golf course. To achieve power, you must train your body, spending time in the gym lifting weights and stretching most days of the week. Cardiogolf combines golf swing mechanics with strength and flexibility exercises to kill two birds with one stone.

Through analysis and research Karen developed a program that revolutionizes how people learn and practice the game of golf.  Cardiogolf is a way for golfers to improve their swing mechanics and fitness levels at the same time.

Where is Cardiogolf available?

Cardiogolf is now a 60-minute instructional DVD available on-line at www.cardiogolf.com. The Cardiogolf kit includes one 60-minute DVD, the specially designed Cardio club and a welcome letter.   The Cardiogolf Fitness Program costs less than a private lesson or round of golf.  Cardiogolf is also a class that Karen teaches in Mooresville, NC.  Cardiogolf Certification is also available to LPGA/PGA teaching professionals and fitness experts.

Week 5/Day 4-Cardiogolf Game Improvement Program

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KPJ’s Cardiogolf Game Improvement Program

Monday-Pitching Basics

Tuesday-Pitching Faults and Fixes

Wednesday-Pitching Distance Control

Today-Thursday-Pitching Variations

Friday-Pitching Practice

Pitching Variations

Bare Lie

SET-UP

When the ball rests of bare ground you need the right shape swing to create solid contact. The tighter the lie, the sharper the blow must descend into the ball; think of this as a V-shaped swing. A V-shaped swing contacts the ball before the ground using a short “hit and hold” action. Take a narrow stance with the ball positioned towards your back foot, weight favoring your front side. Lean the shaft toward the target. This set-up promotes a downward descending blow.

BACKSWING

Hinge your wrists immediately to start your backswing. Hinging the wrists creates the steep arc needed for hitting down sharply.

On a bare lie-think "v"
On a bare lie-think "v"

DOWNSWING

Although your weight started on your front leg, you will still want to start your downswing with a slight bump toward the target with your lower body. Simple let the club drop down towards the ball keeping the hands ahead of the clubhead striking down on the ball at impact.  Keep the grip end of the club ahead of the ball through impact. Abbreviate your follow-through. Do not attempt to lift the ball up off the ground, if you do, you increase your chances of bouncing the sole of the club off the ground and into the back of the ball, producing a shot that runs too far.

Fluffy Lie

SET-UP

The thicker the lie, the shallower the clubhead must approach the ball: think of this as a U-shaped swing.  To make a shallower swing, open your stance and body to the target, positioning the ball just forward of center.  The clubface should be slightly open to the target to increase the shot’s height. The clubshaft is vertical, while your head and upper body tilt away from the target.  You weight is evenly distributed.  This setup will produce a high, soft-landing shot.

BACKSWING

Swing the club back with your arms, keeping your wrists firm. A wide backswing will create a shallow angle of attack on the ball making it easier for the club to slide through the grass and under the ball.

DOWNSWING

As the club starts down, hold the upper body back and tilted away from the target to keep clubface open through impact. The clubhead should contact the grass an inch or so behind the ball. Your follow-through should be as long or longer than your backswing.

On a fluffy lie-think "u"
On a fluffy lie-think "u"

On-Course Exercise

Most of the time when practice, we select premier lies. This is fine to practice your technique, but every once in a while you should practice in bad lies so that you don’t freak out when you have a bad lie on the golf coures.

Off-Course Exercise-

Pilates has a very specific focus on strengthen the abdomen or core, which is exceptionally beneficial to anyone looking to improve their golf swing. Pilates works from the idea that once you strengthen your core, everything else follows. Here are a few basic Pilates exercises that can help you improve your golf swing. This routine can be used as a pre-round warm up or as post-round recovery cool down and can be incorporated into your daily routine to help you build strength and stamina. Click here to watch a short video

Preview Cardiogolf

Find out your golf personality

Is anybody reading this? Email your questions and comments-Karen@golffitness-magazine.com

Coming Up this Week…

Friday-Pitching Practice



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