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



Week 5/Day 3 Cardiogolf Game Improvement Program

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KPJ’s Cardiogolf Game Improvement Program

Monday-Pitching Basics

Tuesday-Pitching Faults and Fixes

Today-Wednesday-Pitching Distance Control

Thursday-Pitching Variations

Friday-Pitching Practice

Pitching Distance Control

One of the common questions golfers ask is how to control the distance of their chips. Most professional golfers use their instincts, but that is because they have practiced for hours and have tremendous feel.  The rest of us need a system to learn distance control until we get feel.
The easiest way to control distance is to do it with the length and speed of your swing. Using different lengths swing will help you control the distance you hit the ball.  For example, I know that when I swing a sandwedge back so that my hands are hip high and follow-through, the ball will carry 20 yards.  If I swing so that my hands are waist high and follow-through, the ball carries 40 yards.  And if I swing the club back to where my hands are shoulder height and follow-through, the ball carries 60 yards.  As the swing gets longer the speed of my swing increases.  I always accelerate through the ball, so my follow-through may not be the same length as my backswing.
Some teachers use a clock method, other teachers gauge distance with speed.  Use what feels best for you.  You will have to practice hitting shots to different distances for you to figure out what length swing you need to use.
Control the distance with length and speed of your golf swing
Control the distance with length and speed of your golf swing
On-Course Exercise- One of the greatest challenges in pitching is being able to control the distance that you hit the ball.  Practice hitting shots to different distances.  Practice hitting shots taking the club back hip high, then waist high, then shoulder high.  Measure how far each shot goes and take some notes.  This will give you an idea of how far you can hit shots with your different swings.
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 .

Special Note: I have had a problem with my email address-Karen@swingbladegolf.com, so we had to shut down that address.  If you need to contact me, use Karen@golffitness-magazine.com instead.  Send me you questions and comments.

Week 5/Day 2 Cardiogolf Game Improvement Program

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KPJ’s Cardiogolf Game Improvement Program

Monday-Pitching Basics

Today-Tuesday-Pitching Faults and Fixes

Wednesday-Pitching Distance Control

Thursday-Pitching Variations

Friday-Pitching Practice

Pitching Faults and Fixes

To hit a high pitch shot, you will need to position the ball in the middle of your stance.  Many people mistakenly place the ball too far back in their stance. You will never hit the high, soft lob shot if you position the ball too far back in your stance with the shaft leaning forward and toward the target. This setup leads to a steep angle of attack, which is exactly what you do not want to do.  Place the ball in the middle or more forward in your stance for the higher shot.

For the high soft pitch shot, place the ball in the middle of your stance
For the high soft pitch shot, place the ball in the middle of your stance

When hitting the basic pitch shot, you need to hinge your wrists on the backswing.  Many golfers are taught not to hinge their wrists, which is a big mistake. Allowing your wrists to hinge on the backswing will allow the club to work up, so that it can come down crisply on the ball.

To hit the high, soft pitch shot, you need to hinge your wrists on the backswing
To hit the high, soft pitch shot, you need to hinge your wrists on the backswing

On-Course Exercise-A common fault among golfers is hitting wedge shots short of the flag. The next time you face a pitch shot, aim to have your ball land at the top of the flagstick instead of landing at the bottom.  Aiming at the top of flagstick will make you swing the club a bit longer and therefore not leave your shot short.

Off-Course Exercise-

Complete the Arm Workout chapter of the Cardiogolf DVD.  To get your own copy of Cardiogolf visitcardiogolf .

Use the Cardio Club to work on your wrist hinge. Check yourself in the mirror to make sure the clubface is square and that you are hinging your wrists. To get a Cardio Club visit cardiogolf .

Coming up this week…

Wednesday-Pitching Distance Control

Thursday-Pitching Variations

Friday-Pitching Practice

Week 5/Day 1 Cardiogolf Game Improvement Program

Cover jegp

KPJ’s Cardiogolf Game Improvement Program

Today-Monday-Pitching Basics

Tuesday-Pitching Faults and Fixes

Wednesday-Pitching Distance Control

Thursday-Pitching Variations

Friday-Pitching Practice

Pitching Basics

Accuracy from 100 yards and in is crucial to lowering your score. Pitching the ball within 10 to 6 feet of the cup increases your chance of saving par. The ideal pitch flies higher and lands softly. Distance is determined by length and speed of your swing. You are looking to produce a higher softer shot, unless, you are trying to hit a speciality shot like a pitch run shot. Learn these basic fundamentals to become a better pitcher. When I talk about Pitching, I am referring to anything from 30 to 100 that requires less than a full swing with a wedge or sand wedge, but just like chipping, you can pitch with any club.

Here are some Key Thoughts:

  1. The length of your shot determines the length of the swing.  This is where feel is very important.
  2. Narrow stance to stabilize lower body.  You don’t want a lot of weight shift on the backswing.  Think of a pitch as a one axis swing.
  3. You can open your stance, but keep your shoulders square, you still want to hit the inside of the ball.
  4. Wrist Action is Key…The club must work up, so you need to hinge your wrists as you start the backswing.
  5. Hands ahead at impact.
  6. Even though this is no weight shift on backswing you need a little weight shift on the downswing and follow-thru.
  7. Always accelerate on the downswing.  One of the worst things you can do is to slow down as you hit the ball.
  8. Experiment with ball position and clubface angle.  Different ball position, different trajectory.
  9. Think Ernie Els rhythm when you pitch. You want to have nice smooth rhythm.
  10. You can’t practice this enough!
Keep weight forward on your front side and hinge your wrists on the backswing
Keep weight forward on your front side and hinge your wrists on the backswing

On-Course Exercise-Practice pitching using a pre-shot routine that you would use on the golf course when you are playing.  Don’t just randomly hit shots around the practice green. Plan each shot you want to hit-decide where you want the ball to land, what length shot your need to hit, how hard or soft etc.  Watch this short video for an example of how to practice your pitching-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 .

Preview Cardiogolf

Find out your golf personality

Email your questions and comments-Karen@swingbladegolf.com

Coming Up this Week…

Tuesday-Pitching Faults and Fixes

Wednesday-Pitching Distance Control

Thursday-Pitching Variations

Friday-Pitching Practice


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