Tag Archives: Power

100 Cardiogolf Drills and Exercises with the Shortee Club-Forward Lunge

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

In my opinion, daily practice is the key to success towards any goal.  Making 10 practice swings a day or exercising  for 5 minutes everyday will get you playing better and in better shape than  exercising or practicing for two or three hours once a week. First of all, it is always hard to find big chunks of time to do massive workouts or beat balls on the driving range.  Secondly, the long workouts or practice sessions usually lead to fatigued swings, injuries and ingrained bad habits.

There is something to be said about the momentum of taking small daily steps towards a goal that is cumulatively better than taking big steps with less frequency.

Simply taking practice swings with one arm at a time can help you develop feel for the correct positions in the golf swing. As you place one hand on the club, try to simulate your real grip and set-up as much as possible. Swing the club with one arm, feeling the weight of the clubhead to develop feel, tempo and strength.

Use the Cardiogolf ‘Shortee’ Clubto practice everyday.  If you don’t have room to swing a regular golf indoors or you can’t make it to the golf course or driving range, use the Cardiogolf ‘Shortee’ Clubto practice anywhere and at anytime.

100 Cardiogolf Drills and Exercises

  1. Set-Up Practice
  2. Grip Practice
  3. Back Arm Only Drill
  4. Impact Drill
Forward Lunge with Arm Extension

Benefits of the lunge exercise include developing strength and firmness in your lower body.  The extension part of the exercise strengthens your arms and core to help create power in your golf swing.

  1. Hold a golf club parallel to the ground and extend your arms out in front of you.
  2. Lunge forward with your right leg, keeping your arms parallel to the ground.
  3. As you lunge forward, keep your arms parallel to the ground, hold position for a moment.
  4. Return to the start position and repeat on the opposite leg.
  5. Do 8 to 10 repetitions on each leg.

Cardiogolf-Trim Your Score, Shape Your Swing #CardioGolfChallenge

Stay On-Course with Your Health and Wellness

Cardiogolf teams up with Zija International, the leaders in the Natural Health Revolution, to offer golfers of all abilities cutting-edge health and wellness products.

Would you change the way you eat if you knew certain foods could help you play better golf?

Managing your food intake, hydration levels and adding certain nutrients to your diet can not only help you concentrate and focus more on the golf course, but it can also help you keep your heartbeat steady as you make an important shot or putt, help your muscles fire faster for more power, help you fight fatigue so you can play and practice longer and even help you keep your cool after a bad shot. More importantly good nutrition is good for your overall health and well-being.

We all know the importance that fitness, swing mechanics and equipment can have on our golf games, but are you eating the right foods to sustain enough energy throughout your round to play your best golf? The best equipment in the world won’t make a difference if you don’t have energy to get you around the course. We do not hear as much about nutrition for golf, but rest assured that the most elite golfers of the world follow some sort of diet to provide them with the energy-output they need to play their best. While is it not yet the norm for golfers to follow a specialized nutrition program, it will soon become so.

By simply adding a few Zija products into your daily routine and making simple diet modifications, you can dramatically improve your golf game and more importantly your health and well-being.

Visit Cardiogolf.myzija.com for more information

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

Follow my Instagram at Cardiogolf

Like my Facebook page at Cardiogolf

For more information visit Cardiogolf.com

Clothes and shoes provided by @NikeGolf-#NikeGolfClub 

Cardiogolf Daily Dose-Improve Your Squat, Improve Your Swing

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

You ability to squat will likely determine if you can maintain your spine angle throughout your swing.  If you are not strong enough to maintain your squat position, you may thrust your hips forward toward the ball at impact, thus pulling yourself out of the shot.

Squats are important for golf and overall strength in legs, glute muscles and core.

Squat Variation
  1. Stand in a shoulder width stance, using a golf club for balance.
  2. Squat down as you keep your arms extended out in front of you.
  3. Keep your spine relatively straight as you maintain your knees over your toes.
  4. Try to squat down so that your thighs are parallel to the ground.
  5. Return to the start position and repeat motion for 8 to 10 repetitions.

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 LPGAClass 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 Daily Dose-Vitalize Your Game by Improving Your Endurance

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

This is your Cardiogolf 5-Minute Golf and Fitness Break where we work our golf games and get into shape at the same time.

Practice something about your game everyday. #CardioGolfChallenge

This exercise combines heart pumping exercise to increase your heart rate to improve endurance and rotation to help improve your golf swing.

Watch Karen Palacios-Jansen demonstrate this ‘cardio’ exercise.

Jump with Rotation
  1. Start in a modified golf stance.
  2. Hop or jump and then rotate and squat to one side.
  3. Touch your fingertips to the floor.
  4. Hop or jump back up and repeat rotation on opposite side.
  5. Do 8 to 10 repetitions on both sides.

To modify, squat without the jump.

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.

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.

The American Heart Association recommends that everyone reach a minimum of 30 minutes of some form of cardiovascular exercise 5 to 7 days per week.

Start by adding short burst of ‘cardio’ exercises into your daily routine to improve your endurance.

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 082

 

 

Cardiogolf Daily Dose-Improve Your Power with the Cardiogolf Weight Shift Drill

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

This is your Cardiogolf 5-Minute Golf and Fitness Break where we work our golf games and get into shape at the same time.

Practice something about your game everyday. #CardioGolfChallenge

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 shift your weight towards the target and fling your arms to hit the ball. Where a lot of people go wrong is they never quite get the lateral motion towards the target on the downswing.  They either come over the top with upper body or hang back and use only hands and arms to hit the ball.

Ideally, you need a little lateral motion towards the target to get the weight set in motion towards the target and then let arms swing through to finish.  This weight shift drill will help you get the feeling of initiating with your swing with the lower body.

Watch Karen demonstrate a variation of a weight shift drill to create more power in your swing.

 Weight Shift Drill with Step
  1. Step up in an uphill lie.
  2. Make a backswing. Hold your hands away from your head as you step over the bench to the downhill lie.
  3. Follow-through and finish in balance.
  4. Do 8 to 10 repetitions.

You can increase the intensity by speeding up the movements.

 

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 Professionals

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

Cardiogolf 1000 Practice Swing Challenge

Follow me on Instagram at Cardiogolf

Like my Facebook page at Cardiogolf

For more information visit Cardiogolf.com

Clothes provided by Nike Golf-#NikeGolfClub 

Cardiogolf Exercise 081

Cardiogolf Daily Dose-Improve Your Weight Shift with the Squat and Extension Exercise

This is a great overall body exercise that targets the glutes, hamstrings, quads and triceps. It is good for your golf because it patterns the same motion in the golf swing of loading and unloading.

  1. Stand with your feet shoulder width apart.
  2. Hold a weight or small ball in both hands.
  3. Squat down as if you are going to touch the ball to the floor.
  4. Then stand up and extend your arms up over your head.
  5. Return to the start position and repeat motion.
  6. Do 8 to 10 repetitions.

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 Professionals

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

Cardiogolf 1000 Practice Swing Challenge

Follow me on Instagram at Cardiogolf

Like my Facebook page at Cardiogolf

For more information visit Cardiogolf.com

Clothes provided by Nike Golf-#NikeGolfClub 

Cardiogolf Exercise 052