KPJ Golf-Cardiogolf Game Improvement Program

“Do something every day to improve your game.” KPJ

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This FREE program is designed for anyone who wants to improve their golf game and kick-start their golf fitness. Simply sign up for my blog and receive weekly golf and fitness tips that will guide you through a 10-week game improvement program.

For the complete program, you will want to order my Cardiogolf fitness program available at www.cardiogolf.com.

The program officially begins on July 1, 2010.  Sign up for my blog to start improving your game.

The 10-Week Program

During the following 1p-week plan you will work on and develop all the key aspects of your game. I will include exercises that can be done indoors as well as practice tips for the driving range. Starting with a full review of the basic fundamentals, you will progress to learning the basic swing motion and then target the areas of the game that will enable you to make the most immediate and noticeable improvement to your scoring. I will also include basic golf fitness exercises that will help accelerate your game improvement.

Each week of the program focuses on a different aspect of the game. I will give you an overview of the technique and then ask you to commit to practicing the exercises and drills during the week.

It is important that you try to perform the recommended exercises on a regular basis.  Consistency is the key to game improvement.

For the complete program, you will want to order my Cardiogolf fitness program available at www.cardiogolf.com.

Let’s get started…

Grip Essentials

The first week of the Cardiogolf Game Improvement Program is devoted entirely to the pre-swing set-up.  Everything you do before you swing determines how well your shot will turn out. You need to review the basics no matter what level golfer you are. Only once you have a solid and consistent set up can you develop other areas of your game like consistency and power.

Spend as much time as you possibly can working on perfecting your set up.  Check your grip, posture and ball position.  Once you have corrected any flaws, then you will want to rehearse setting up in the correct position.  This is something you can do inside or away from the golf course.  It only takes a few minutes to work on these basic fundamentals.

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.

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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

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KPJ’s Cardiogolf 10-Week Game Improvement Program

This FREE program is designed for anyone who wants to improve their golf game and kick-start their golf fitness. Simply sign up for my blog and receive weekly golf and fitness tips that will guide you through a 10-week game improvement program. You can subscribe to my blog on this page, simple type in your email address in the box in the right-hand column of this page.

For the complete program, you will want to order my Cardiogolf fitness program available at www.cardiogolf.com.

The program officially begins on July 1, 2010.  Sign up for my blog at www.kpjgolf.com to start improving your game.

The 10-Week Program

During the following 10-week plan you will work on and develop all the key aspects of your game. I will include exercises that can be done indoors as well as practice tips for the driving range. Starting with a full review of the basic fundamentals, you will progress to learning the basic swing motion and then target the areas of the game that will enable you to make the most immediate and noticeable improvement to your scoring. I will also include basic golf fitness exercises that will help accelerate your game improvement.

Each week of the program focuses on a different aspect of the game. I will give you an overview of the technique and then ask you to commit to practicing the exercises and drills during the week.

It is important that you try to perform the recommended exercises on a regular basis.  Consistency is the key to game improvement.

For the complete program, you will want to order my Cardiogolf fitness program available at www.cardiogolf.com.

For specific question please email me at KPJ@swingbladegolf.com.

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WALK THE GREEN & HELP YOUR COURSE GO GREEN!

Do you want to do an activity that is good for your body, the environment, as well as, save your golf course money?  Then walk while you play golf. Walking is not only an excellent exercise, but walking a golf course is good for the environment; preventing damage to the grass and sensitive environmental areas on your golf course.

Unfortunately, riding in golf carts has become the status quo for most American golfers. Very few golf courses allow walking, claiming better speed of play when a golf cart is used.  Also, many courses do not have caddie programs.

However, that doesn’t mean you have to go along with the crowd and ride in a cart while you play. It just means that we, the health conscious golfers, need to convince golf courses to allow us to walk, by showing them benefits of walking.  Read more

Walk whenever you can
Walk whenever you can

KPJ Off-Course Golf Tips

WHAT IS AEROBIC EXERCISE AND WHY GOLFERS SHOULD DO IT. Aerobics-The Facts:
For an activity to qualify as aerobic, two factors must be present. First, the activity must last at least 20 minutes. Second, you have to increase your heart rate to at least 70% of your maximum rate during the 20 minutes.

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:In addition to cardiovascular benefits, other benefits of aerobic exercise include:

*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 whoparticipate in regular aerobic exercise appear to live longer than those who don’t exercise regularly.

Walking is the most basic aerobic exercise you can do
Walking is the most basic aerobic exercise you can do

Send me your questions and comments to KPJ@swingbladegolf.com

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Quick Golf-Specific Warm Up to Improve Your Game

You should warm up muscles and joints before you stretch. You actually need to warm up before you warm up.  You need to Actively Warm Up before you play and practice.

To increase your blood flow, which brings needed oxygen to muscles and joints, you can jog in place, do jumping jacks or take a brisk walk. I have developed a few exercise specific to golf that I have my students before play or practice.  For younger players, the ideal is to break a sweat; for older golfers, it’s to become slightly winded.   Read more

Cardiogolf offers a golf-specific warm up to help you prepare for play or practice. To order your own copy of Cardiogolf visit cardiogolf .

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