Resort Golf Warmup

Many of you will be lucky to escape this winter to your favorite warm winter resort to play a few rounds of golf. Since it may be a few months since your last round of golf, you may be a little rusty.  Take time to warm up your muscles and prepare your body for all the movements you will be doing during your round of golf.  Even if you only have 5 to 10 minutes, don’t skip the pre-game warm up.  Here is a quick and easy warm up routine to get your body ready play.

1. Walk to the driving range or first tee, to get the blood pumping and flowing to your muscles.  “Even if I only have 5 minutes, I walk around the driving range or hop on the treadmill (there is one in the locker room at my club), this simple act warms up my legs, back and upper body.  I even try to work up a sweat,” says Art Sellinger, two-time Long Drive Champion.

walk to warm up

2. Hit just five balls without rushing. Instead of indiscriminately firing off one shot after another, trying to finish off an entire bucket before you play, hit only a few balls with a mid-iron and take more time. Do a golf-specific stretch in between each shot. Put the club behind your back and make a backswing swing and hold the position for a few moments. Try to increase your shoulder turn with each shot. This will help relax you and you won’t feel rushed as you get to the first tee.

Try to increase your shoulder turn with each swing.

3. Hit four putts to different distances.  Take four balls to the putting green before you tee off (there is usually a practice green next to the first tee) and putt balls to different targets to get feel.  Finish with a few two-foot putts to hear the ball go in the cup for confidence.

Three Pre-Round Habits to Improve Your Performance

Cardiogolf Can Help Your Golf Game

How to Train for Golf

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Off-Season Golf Fitness

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Golf Fitness Confidential by KPJ Golf

Strength, flexibility, coordination and balance will help golfers of all levels play their best golf. Choosing what exercises to do to change your swing faults and to strengthen your weaknesses are the key to dramatically improving your game. However, with a number exercises and routines to choose from plus other compounding factors such lack of time and money, there are a few things to consider:

1. Effective routines will be those types that you can easily perform and stick with for a longer period of time. Avoid complicated, time consuming routines.  Golf fitness is about finding the right balance of exercise, practice and play.  You can dramatically improve your game with just a few exercises a day. No need to spend hours in the gym.

2. Choose routines that can be performed in your home or at your gym where you are already a member. There is no need to join expensive specialized gyms or buy bulky expensive equipment. Most of the golf specific routines that I demonstrate can be done with minimal equipment and in the comfort of your own home.

3. Choose routines that are safe and effective for your particular needs.  Avoid unsafe exercises and routines that will make you so sore that you abandon them only after a few days.  Golf fitness is a lifestyle, you will want to choose exercises that can not only help your golf game, but help keep you in shape and healthy for life.

I am the managing editor of Golf Fitness Magazine. Check out the magazine or visit our website at www.golffitness-magazine.com for hundreds of golf-specific exercises and tips to help you build strength, flexibility, coordination and balance to help you play your best golf.

Cardiogolf Can Help Your Golf Game

How to Train for Golf

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Cardiogolf Circuit

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Golf Fitness Confidential by KPJ Golf

Everything you do before you swing determines how well you strike the ball. With a poor setup, even the best golfers in the world will not hit the ball straight. Take the time to correctly set up each time for a consistent swing.

*A quality set up is completely relaxed and tension free.

*The stance is about shoulder width, providing a stable base from which to swing.

*Bending from the hip sockets as opposed to the waist will allow you to make a powerful body coil.

*Flex the knees only slightly.

*Let your arms hang naturally, not too close or too far from the body.

*Your back hand (the right hand for right-handed golfers, the left hand for left-handers) is lower on the club than the front hand. Hence, your back arm, shoulder, and hip will be slightly lower than than the front side.

*Bend from the hip sockets, not your waist.

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On-Course Exercise

Practice your posture with each club. Although clubs are different lengths, the basic golf posture remains the same. One key point to remember is to try to keep your spine in a neutral position, not too straight or not slumped over.  The purpose of the golf posture is to create a position from which you can make an athletic swing.

Off-Course Exercise

Check your set-up and posture in front of a mirror and compare it to a photo of a professional golfer from a golf magazine, make sure your model is similar to your build and stature . Here is short circuit of exercises targeting the muscles used in the setup that I use in my Cardiogolf classes.  To order your own copy of Cardiogolf visit cardiogolf .

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Got Slice?

Slicing the ball is one of the most frustrating shots in golf. Slice spins moves the ball from left to right, like the shape of a banana. Slice spin makes the ball go higher and takes distance off the ball. The lower lofted the clubs, like a driver, exaggerates the fault . Here is a tip to help you get out of slicing the ball that you can do indoors or on the course.

Off-Course Exercise

Hold a club so that the clubhead is about waist height. Make a few practice swings with the club parallel to the ground. This exercise will help round out your swing and make your downswing come more from the inside of the target line. Slicer’s swing the opposite way. They come over-the-top or swing down from outside of the target line and cut across the ball causing the spin slice.



On-Course Exercise-

The next time you find yourself waiting to tee off, go over to the edge of the tee box where the teeing ground is above your feet. Making a few swings standing on the side of the tee box and having the club above your feet will help you feel what it’s like to swing from inside the target line instead of from the outside of the target line.

When it’s time to actually tee off, try to feel and make that same swing shape you just practiced. Give it a try. It’s a quick fix, but it should help your swing.

Fix Your Slice

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Check out Karen’s Tips and Advice 24/7 on Twitter. To follow Karen go to twitter.com/kpjgolf

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Stronger Legs=Stronger Swing

Do something everyday to work out your body and improve your golf game.  One of the most important movements in golf is the squat position.  You set up in a squat position at address position and you want to maintain that squat throughout the swing.  To squat properly, you need leg strength.  Leg strength will also help you transfer body weight onto the lead leg and to extend the hips up through impact.  This move creates a tremendous amount of force to help create power. So if you want power in your swing, you should be squatting everyday.

You need to maintain a squat position all the way through your swing

Basic Squat

1. Stand with your legs wider than your shoulders. You can use a club for balance.

2. Lower your rear-end backwards towards the floor.

3. Maintain a straight back while you lower yourself towards the ground.

4.  Try to lower your thighs parallel to the ground.

5. Slowing stand up and repeat.

6. Do 8 to 10 repetitions working up to 3 sets.

Other links…

KPJgolf is now on Twitter and Facebook

Check out Karen’s Tips and Advice 24/7 on Twitter. To follow Karen go to twitter.com/kpjgolf

Like Cardiogolf on Facebook at Facebook/Cardiogolf

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