Pump Drill for More Power

In order to create power on your downswing, you need to ‘get behind the ball’ at the top of your swing. This involves rotating your shoulders and hips away from the target, so the majority of your weight shifts to the back foot at the top of the swing. Once you have wound your body up behind the ball, then you can rotate your lower body towards the target and fling your arms to hit the ball.

Where a lot of people go wrong, especially on the downswing, is they never quite get their core rotating towards the target.  They either come over the top with upper body or hang back and use only hands and arms to hit the ball.  To get more power, you’ll want to use your core muscles.

Pump Drill

Check out this simple exercise that appears on Golf Channel Academy to engage your core on the downswing.

One way to get a more automatic swing is to do drills and exercises without hitting shots. When you repeat drills, you ingrain the feelings and you improve faster.  When you do drills, making several repetitions, your muscles start to get feel and you don’t have to think so much.

Click here to watch how to do the PUMP DRILL-

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

 

Mid-Summer Shape Up

There is still plenty of summer and time left to play your best golf ever.  If  your game hasn’t improved as much as you wanted to this summer, try adding some golf-specific exercises into your daily routine to help you move better and swing more freely.

Power Exercises

Contrary to popular belief,  golf is an explosive sport. Like other explosive sports (football, track and field, tennis),  you start in a static position, then swing as fast as you can, in a matter of seconds,  to speeds of up to 100 mph.

The body needs to train to move explosively as well as change speeds rapidly and generate quick busts of motion in different directions. Here are a few examples of exercises that will help you do this.   These types of exercises may not look like what you do in a golf swing, but they use the same muscles and movement patterns used in the golf swing.

These exercises have you start in a static position, then move explosively while changing directions quickly, just like in the golf swing. Here are 6 exercises to help you build strength and speed.  Thanks to our model Cathy Vasto for demonstrating these exercises to help you develop explosive strength for golf.

  1. Skating Cross Backs
  2. Jump Squats
  3. Slide and Glide
  4. Modified Kettle Bell Swings
  5. Modified Dips
  6. Modified Push-Ups

To learn how to do these and other golf-specific exercises sign up for my Golf-Fitness Package-Click here for more information.

Cathy Slide and jump squats 

Double Click on Image for Larger View Cathy slide and kettle bell swing Double Click on Image for Larger View Cathy dips and pushups Double Click on Image for Larger View

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

Summer Pilates Shape Up

When the weather is hot and humid, the last thing that you feel like doing is exercising, but keeping up your fitness is one of the best things you can do for yourself to stay healthy and injury free this summer.  Stay cool, take your exercise indoors and try Pilates.

Karen’s Summer Class Schedule

Pilates uses controlled movements, focusing on your core muscles to build body strength, flexibility and endurance. It’s a total body conditioning routine to help you strengthen, lengthen and tone muscles without high impact movements.

Cardiogolf Creator, LPGA Teaching Professional, Golf-Fitness Specialist and Certified Pilates Instructor Karen Palacios-Jansen teams up with 15 to Fit Pilates, Barre and Fitness to help you take your fitness level or golf game to the next level.

Karen leads various Pilates classes to help you strengthen, lengthen and tone your muscles. Classes combine Pilates Reformers, Pilates Springboards and Cross Core Trainers for a total body workout.

Karen will also design an individualized fitness and or golf-specific workouts for you combining Pilates reformer exercises with her unique Cardiogolf fitness program to help you improve your core strength, posture, balance, flexibility and swing technique to build more a powerful and repeatable golf swing.

Visit 15toFit.com to see schedule and sign up.  

 

 

 

 

 

Improve Endurance on and off the golf course

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.

The term “the wheels are falling off” usually comes mid-round when you start to lose focus and your muscles start to fatigue. One way to alleviate this syndrome, is to work on increasing your endurance or stamina. The definition of endurance is the capacity of something to last or to withstand wear and tear.

Aerobic exercise also known as endurance exercise or ‘cardio’- is when oxygenated blood is pumped by the heart to muscles in the body.

Cardiogolf Endurance Workout Routine

The term aerobic actually means “with oxygen,” which means that breathing controls the amount of oxygen that can make it to the muscles to help them burn fuel and move. The more you increase your aerobic capacity, the more endurance and stamina you will have on the golf course.

Being physically active is important to prevent heart disease and stroke, the nation’s No. 1 and No. 5 killers.  The American Heart Association recommends  Americans do at least 150 minutes per week of moderate exercise ( approximately 20 minutes per day) or 75 minutes per week of vigorous exercise (or a combination of moderate and vigorous activity) to prevent heart diseases.

You know you need to exercise for better health, so if you are a golfer, why not get some exercise and work on your golf swing at the same time?  Cardiogolf.com. 

 Cardiovascular Benefits:

Aerobic exercise conditions the heart and lungs by increasing the oxygen available to the body and by enabling the heart to use oxygen more efficiently.

Additional Benefits of Aerobic Exercise:

  • Control of body fat: Aerobic exercise in conjunction with strength training and a proper diet will reduce body fat.
  • Increased resistance to fatigue and extra energy
  • Toned muscles and increased lean body mass
  • Decreased tension and aid in sleeping
  • Increased general stamina
  • Psychological benefits: Exercise improves mood, reduces depression and anxiety.
  • Keep excess pounds at bay: Combined with a healthy diet, aerobic exercise helps you lose weight — and keep it off.
  • Increase your stamina: Aerobic exercise may make you tired in the short term. But over the long term, you’ll enjoy increased stamina and reduced fatigue.
  • Ward off viral illnesses:Aerobic exercise activates your immune system. This leaves you less susceptible to minor viral illnesses, such as colds and flu.
  • Reduce health risks:Aerobic exercise reduces the risk of many conditions, including obesity, heart disease, high blood pressure, type 2 diabetes, stroke and certain types of cancer. Weight-bearing aerobic exercises, such as walking, reduce the risk of osteoporosis.
  • Manage chronic conditions: Aerobic exercise helps lower high blood pressure and control blood sugar. If you’ve had a heart attack, aerobic exercise helps prevent subsequent attacks.
  • Strengthen your heart: A stronger heart doesn’t need to beat as fast. A stronger heart also pumps blood more efficiently, which improves blood flow to all parts of your body.
  • Keep your arteries clear: Aerobic exercise boosts your high-density lipoprotein (HDL), or “good,” cholesterol and lowers your low-density lipoprotein (LDL), or “bad,” cholesterol. The potential result? Less buildup of plaques in your arteries.
  • Boost your mood: Aerobic exercise can ease the gloominess of depression, reduce the tension associated with anxiety and promote relaxation.
  • Stay active and independent, as you get older: Aerobic exercise keeps your muscles strong, which can help you maintain mobility as you get older. Aerobic exercise also keeps your mind sharp. At least 30 minutes of aerobic exercise three days a week seems to reduce cognitive decline in older adults.
  • Live longer: People who participate in regular aerobic exercise appear to live longer than those who don’t exercise regularly.

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

References:

  1. Cooper, Kenneth C. The New Aerobics.Eldora, Iowa: Prairie Wind.
  2. Donatelle, Rebecca J. Health: The Basics. 6th ed. San Francisco: Pearson Education, Inc. 2005.
  3. Exercite Glossary. Definition: Aerobic Exercise.Exercite Glossary Definition: Aerobic Exercise
  4. Hinkle, J. Scott. School Children and Fitness: Aerobics for Life.Ann Arbor, MI: ERIC
  5. Palacios-Jansen, Golf Fitness, TAYLOR TRADE PUBLISHING, 2011

Stay in the Game with KT-TAPE

Earlier this year, I filmed a series of golf tips for my Cardiogolf Video Series (available this summer) and, at the time of filming, I suffered a bout of ‘tennis elbow.’  ‘Tennis elbow’ is a term used to describe the pain that develops on the outside portion of a person’s upper arm. While I have played tennis in the past, I actually got ‘tennis elbow’ from playing golf.  Many tennis players develop this condition, but golfer’s also suffer from this affliction, due to the repetitive motion of the golf swing.

‘Tennis elbow’ is the inflammation of the outside portion of the elbow resulting in soreness and tenderness. Causes of tennis elbow may include overuse or gripping objects too tightly.

To help alliviate my pain and get me ‘back in the game’, so I could film my Cardiogolf video tips, I used KT TAPE on my arm. The green tape that you see on the outside of my left arm in the photo.

KT TAPE helps treat this condition by relieving pressure, relaxing associated muscles, and increasing circulation.

What is KT TAPE

KT TAPE is an elastic sports and fitness tape designed for muscle, ligament and tendon pain relief and support. World class athletes have been using  it for years because of its ability to accelerate healing, increase circulation and relieve muscle pain and swelling, which can help improve performance.

How does KT TAPE work-

KT TAPE is applied along muscles, ligaments, and tendons (soft tissue) to provide a lightweight, external support that helps you remain active while recovering from injuries. KT TAPE creates neuromuscular feedback (called proprioception) that inhibits (relaxes) or facilitates stronger firing of muscles and tendons. This feedback creates support elements without the bulk and restriction commonly associated with wraps and heavy bracing.

For me KT TAPE has allowed me to play, practice and teach golf with much less pain. But don’t just take my word you should try it yourself.

Click here to see how to use KT TAPE for ‘tennis elbow’.

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