The Importance of a Basic Golf-Fitness Screen Part-1

Visit Cardiogolf.com to download the FREE Cardiogolf Pre-Round Warm Up Routine E-Book.

Do the Cardiogolf Pre-Round Warm Up Routine.

Practice something about your game everyday. #CardioGolfChallenge

Many of you may be eager to start a golf-fitness program, but are unsure of how or where to start. The key to developing a golf-fitness program to fit your particular needs is to find out what golf-related restrictions, if any, your body has. Performing a golf-fitness screen can help you give you a starting point and determine what exercises you should be performing.

Build your own golf-performance team.  Build a team that can address your physical needs.  Your team my include: a golf professional, personal trainer, physical therapist, orthopedic specialist, massage therapist, chiropractor and even an ophthalmologist.  Everyones needs are different, so you will have to determine what specialist you need for your individual game.

Basic-Golf Fitness Screen Guidelines:
  • Do not do a warm-up before you try any of the golf-fitness tests.
  • The movements should never go to the point of pain or discomfort. Stop immediately if you are in pain.
  • The trainer should watch you do the movements in different angles and planes of motion for the most effective evaluation.
  • Consult your personal physician before doing a golf-fitness screen or any other exercise.
Basic Golf-Fitness Screen No. 1

Your ability to stay balanced throughout your golf swing is important to create power. If you are unable to stay balanced, it is likely you will be limited in the amount of force you can apply to the golf ball while maintaining good fundamentals.

Testing your balance will help you and your golf teacher or trainer determine what swing mechanics and power exercises to be performing.

How to Perform Test-

• Have the golfer stand facing forward with their arms extended out by their sides.
• Have golfer raise one knee off of the ground so that the foot is 6 to 8 inches off the ground. • Have golfer hold this position for as long as they can.
• Repeat this same exercise with the eyes closed.
• It is not necessary to test balance on both legs.

Scoring Your Results-

1-point-If golfer can stand on one leg with their eyes open for at 30 seconds or less.                                                                                                                         2-points-If the golfer can stand on one leg with the eyes closed for at least 30 seconds.                                                                                                               3-points-If the golfer can stand on one leg with their eyes opened and closed for at least 30 seconds.

If a golfer scored less than 2 points, they will want to improve their balance.

Practice something about your game everyday. #CardioGolfChallenge

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

Karen will design an individualized golf-specific workout program 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.

Five Session Package Includes:

(2) Pilates Reformer Sessions to improve overall strength, flexibility, coordinaCon, balance and to help prevent injury
(2) Cardiogolf Sessions with drills to improve swing technique and lower your scores
(1) Fitness Screen and Golf Swing Assessment

Package Price: $595.00

Get Started Today!

Click here to see my favorite training aide. 

 

Karen Palacios-Jansen is a LPGA Class A Teaching Professional and a Certified Personal Trainer specializing in Golf Fitness. Karen serves as the National Vice President of the LPGA Teaching And Club Professionals Membership and has been voted as one of America’s  “Top 50 Golf-Fitness Professionals” by Golf Digest Magazine and  “Top 50 Instructor” by LPGA.  Karen received the prestigious LPGA National Teacher of the Year award in 2008.

LPGA Teaching and Course ProfessionalsKaren Palacios-Jansen is the creator of Cardiogolf, a golf-fitness program available at Cardiogolf.comKaren’s website at www.kpjgolf.comis a ‘must-see’ resource for golf and fitness instruction. Follow Karen online on Twitter and Facebook.

Follow my blog at Cardiogolf
Follow my Instagram at Cardiogolf
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For more information visit Cardiogolf.com

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Cardiogolf Exercise 100

 

Cardiogolf Daily Dose-Practice Swings Can Help Reinforce Sound Golf Swing Fundamentals

Visit Cardiogolf.com to download the FREE Cardiogolf Pre-Round Warm Up Routine E-Book.

Do the Cardiogolf Pre-Round Warm Up Routine.

Practice something about your game everyday. #CardioGolfChallenge

Practice swings can help reinforce sound golf swing fundamentals and mechanics. Making practice swings can also get you into positions that you may not otherwise be able to get into when you swing at a ball full speed.

Watch Karen Palacios-Jansen and Christina Ricci, LPGA Teaching and Fitness Professionals, demonstrate the Cardiogolf Swing Positions.

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.

Cardiogolf Swing Positions
  • Set up with your Shortee Practice Training Club.
  • Swing halfway back and stop. Check the clubface to make sure it is square.
  • Swing to the top of the backswing and stop. Checking your body motion and arm positions.
  • Slowly start the downswing and stop at the halfway down point.  The clubhead should be behind the hands at this point.
  • Stop at impact. Check the clubface position and make sure your weight is shifting towards the target.
  • Slowly release the club and stop at the halfway through point.  Arms should be extended.
  • Finish the swing in a balanced position.
  • Repeat positions slowly for 8 to 10 repetitions.

Practice something about your game everyday. #CardioGolfChallenge

Click here to see my favorite training aide. 

 

Karen Palacios-Jansen is a LPGA Class A Teaching Professional and a Certified Personal Trainer specializing in Golf Fitness. Karen serves as the National Vice President of the LPGA Teaching And Club Professionals Membership and has been voted as one of America’s  “Top 50 Golf-Fitness Professionals” by Golf Digest Magazine and  “Top 50 Instructor” by LPGA.  Karen received the prestigious LPGA National Teacher of the Year award in 2008.

LPGA Teaching and Course ProfessionalsKaren Palacios-Jansen is the creator of Cardiogolf, a golf-fitness program available at Cardiogolf.comKaren’s website at www.kpjgolf.comis a ‘must-see’ resource for golf and fitness instruction. Follow Karen online on Twitter and Facebook.

Follow my blog at Cardiogolf
Follow my Instagram at Cardiogolf
Like my Facebook page at Cardiogolf
For more information visit Cardiogolf.com

Clothes provided by Nike Golf-#NikeGolfClub

Cardiogolf Exercise 095

Cardiogolf Daily Dose-Add a Jump to Your Plank for More Power

Visit Cardiogolf.com to download the FREE Cardiogolf Pre-Round Warm Up Routine E-Book.

Do the Cardiogolf Pre-Round Warm Up Routine.

Practice something about your game everyday. #CardioGolfChallenge

By adding the jumping movement to the plank exercise will turn this core strength exercise into an endurance exercise as well that elevates your heart rate to increase your stamina on and off the golf course.

Plank with Jump
  1. Start in an athletic position.
  2. Jump up and then drop into a plank position.
  3. Return to the start position and repeat.
  4. Do 8 to 10 repetitions.

To modify, skip the jump and simply walk out into the plank position without the high impact move.

How Planks Can Improve Your Putting

When you are strong in your core and hips it is easier to stay in a bent over position and keep the lower body stable.  When you are strong in your core, your muscles protect your low back from long hours of putting practice.

When you are strong and flexible in your shoulders, arms and neck, it is easier to stay relaxed with the upper body and keep the head steady during the putting strong.

When you are strong in your arms and hands, it is easier to have a lighter more relaxed grip to stroke the putt more smoothly.

When you are stronger and more flexible, it is easier to have longer more fluid putting motion. If you are weak and inflexible, your putting stroke will be short and choppy.   You get the picture: stronger and fitter is better.

Click here to see my favorite training aide. 

Follow my Instagram at Cardiogolf
Like my Facebook page at Cardiogolf 
For more information visit Cardiogolf.com

Clothes provided by Nike Golf-#NikeGolfClub

Karen Palacios-Jansen is a LPGA Class A Teaching Professional and a Certified Personal Trainer specializing in Golf Fitness. Karen serves as the National Vice President of the LPGA Teaching And Club Professionals Membership and has been voted as one of America’s  “Top 50 Golf-Fitness Professionals” by Golf Digest Magazine and  “Top 50 Instructor” by LPGA.  Karen received the prestigious LPGA National Teacher of the Year award in 2008.

LPGA Teaching and Course ProfessionalsKaren Palacios-Jansen is the creator of Cardiogolf, a golf-fitness program available at Cardiogolf.comKaren’s website at www.kpjgolf.com is a ‘must-see’ resource for golf and fitness instruction. Follow Karen online on Twitterand Facebook.

Cardiogolf Exercise 093

 

Spring Up Your Golf Game-Week 1-Stretch

Visit Cardiogolf.com to download the FREE Cardiogolf Pre-Round Warm Up Routine E-Book.

Do the Cardiogolf Pre-Round Warm Up Routine.

Practice something about your game everyday. #CardioGolfChallenge

You know from playing other sports that if you go for long periods without practicing the skill, you lose feel and power.  When you stop doing something for an extended period of time that requires some form of athletic ability you tend to forget how to do it. Golf is no different.

If it’s been months since you’ve played golf regularly, it may take some time to get your feel and timing back after the long winter. Fitness expert Paul Chek of the CHEK Institute says that hitting a golf ball is comparable to lifting your four-rep max at the gym. You would never attempt to lift your four-rep max after months of not doing it, so why would you go out and play lots of golf without preparing your body and easing in to it?  Spend the next few weeks getting your game and body back in shape, so you can enjoy the summer season and maximize your performance.

Week 1- Stretch

Studies show that there is a correlation between stretching and relieving stress. Stress can restrict blood flow causing muscles to tighten. Stretching can help increase your circulation to loosen muscles and counter the effects of stress.

Stretch as many days a week as you can.

To play golf at your full potential you must have the ability to rotate almost every joint in your body to its functional capacity. If there are restrictions in the shoulders, torso, pelvis or hips, there will be compensations somewhere else in the musculoskeletal system, which results in faults in the golf swing and possible injury to joints and muscles.

Here are a few warm up and stretch routines to help you shape your swing.

Move on to Phase 2

Click here to see my favorite training aide. 

Follow my Instagram at Cardiogolf
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For more information visit Cardiogolf.com

Clothes provided by Nike Golf-#NikeGolfClub

Karen Palacios-Jansen is a LPGA Class A Teaching Professional and a Certified Personal Trainer specializing in Golf Fitness. Karen serves as the National Vice President of the LPGA Teaching And Club Professionals Membership and has been voted as one of America’s  “Top 50 Golf-Fitness Professionals” by Golf Digest Magazine and  “Top 50 Instructor” by LPGA.  Karen received the prestigious LPGA National Teacher of the Year award in 2008.

LPGA Teaching and Course ProfessionalsKaren Palacios-Jansen is the creator of Cardiogolf, a golf-fitness program available at Cardiogolf.comKaren’s website at www.kpjgolf.com is a ‘must-see’ resource for golf and fitness instruction. Follow Karen online on Twitterand Facebook.

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Cardiogolf Daily Dose-Focus on Core

Visit Cardiogolf.com to download the FREE Cardiogolf Pre-Round Warm Up Routine E-Book.

Do the Cardiogolf Pre-Round Warm Up Routine.

Practice something about your game everyday. #CardioGolfChallenge

Enhancing core stability through exercise can help prevent injury and also provide you with more power in your golf swing. This exercise focuses on core, hips and even upper body.

Core Rotators on Floor-
  1. Get down on all fours.
  2. As you keep your upper body stable, rotate your lower body and swing your leg to the opposite side.
  3. Return to the start position and repeat on opposite side.
  4. Keep abs pulled in and up, keep upper body stable and arms straight.
  5. Do 8 to 10 repetitions on each side.

Click here to see my favorite training aide. 

Follow my Instagram at Cardiogolf
Like my Facebook page at Cardiogolf 
For more information visit Cardiogolf.com

Clothes provided by Nike Golf-#NikeGolfClub

Karen Palacios-Jansen is a LPGA Class A Teaching Professional and a Certified Personal Trainer specializing in Golf Fitness. Karen serves as the National Vice President of the LPGA Teaching And Club Professionals Membership and has been voted as one of America’s  “Top 50 Golf-Fitness Professionals” by Golf Digest Magazine and  “Top 50 Instructor” by LPGA.  Karen received the prestigious LPGA National Teacher of the Year award in 2008.

LPGA Teaching and Course ProfessionalsKaren Palacios-Jansen is the creator of Cardiogolf, a golf-fitness program available at Cardiogolf.comKaren’s website at www.kpjgolf.com is a ‘must-see’ resource for golf and fitness instruction. Follow Karen online on Twitterand Facebook.

Cardiogolf Exercise 088

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