100 Cardiogolf Drills and Exercises with the Shortee Club-Alignment Drill

Alignment is the easiest fundamental to work on, and probably

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.

Use the Cardiogolf ‘Shortee’ Club to 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’ Club to 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
  5. Forward Lunge with Arm Extension
  6. Front Arm Only Drill
  7. Back Arm Only Drill on an Uphill Slope
  8. Hand Placement 
  9. Squats with Arm Extension
  10. Back Arm Only Drill on a Downhill Slope
  11. Overhead Arm Reach
  12. Front Arm Only Drill on a Downhill Slope

Today we focus on alignment-

Alignment is the easiest fundamental to work on, and probably one of the most neglected principles of golf. A good shot is useless unless it is going toward your intended target.

First, you align the clubface square to your target line, and then you align your body. One of the biggest mistakes I see, as a teacher, is when people line up their body to the target first, then set the clubface down to the ball. This sequence usually makes people misalign their bodies, causing them to twist and turn inappropriately to get the ball to the target. Do not make the mistake that 90 percent of higher-handicappers do by not taking the time to align the body correctly.

The easiest and most effective way to practice your alignment correctly is to set-up in an alignment station.

Alignment Drill

  1. Place a club  or alignment rod down on the ground, pointing it parallel to your target. With a secure grip and stepping forward with your back foot, set the clubface down behind the ball with the leading edge perpendicular to your target line.
  2. Then set your front foot into position and adjust your back foot into place so that both are parallel to your target line.
  3. Your feet, hips, knees, shoulders and even eye line should be parallel to your target line. Avoid aiming your body at the target. This closes you off and promotes an inside-out swing or makes you hook the ball excessively.  You may even come over the top on the downswing to pull the ball back towards your target.
  4. Practice hitting to targets in an alignment station  so you can teach yourself to aim correctly.

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

 

Now Available-Cardiogolf Certification

On-Line Cardiogolf Certification Program for Golf and Fitness Professionals 

Developed by Karen Palacios-Jansen                                                                                                              

  • LPGA Master Teaching Professional
  • Nike Golf Performance Coach and Certified Personal Trainer
  • Golf Digest Magazine “Top 50 Best Golf-Fitness Professional”

About Certification:

The certification program is designed for golf and fitness professionals (fitness professionals must be proficient in golf) to teach their clients the Cardiogolf program. Cardiogolf is designed to help golfers of all abilities improve swing mechanics and functional movement patterns as well as develop strength, flexibility and endurance specific for golf. The program can be done for individuals or in a group setting.

As part of the certification process you will receive weekly emails that will guide you through the 6-week Cardiogolf On-Line Certification Program. You will learn the exercises and drills, as well as get workout routines that you can learn and teach immediately to your clients.

Cost: $395.00 

Price includes:

  • Six-week online training program and support
  • 1 Shortee Practice Training Club (discounts available to purchase other Shortee Practice Training Clubs for your clients)
  • Cardiogolf Certification Manual (Downloadable PDF)
  • 18 Cardiogolf Workout Routines (You’ll have access to videos. Watch the videos and simply follow along as Karen takes you through a battery of exercises and drills for you to learn to teach your clients.)
  • Over 100 Golf-Specifics Exercises including pre-round warm up routines, strength, flexibility exercises and swing drills.
  • Basic Golf-Fitness Screen
  • Golf-Fitness Tips and Advice to pass onto your clients.
  • Support from Karen to learn how to design a Cardiogolf group fitness class.
  • You can receive CUs from your respective memberships.

During the 6-week program you learn how to design routines to help your clients develop all the key aspects of their golf games. I will include exercises that can be done in a private or group setting. The program starts with the basic golf-specific fitness screen to determine baseline fitness levels. Then you’ll learn the Cardiogolf Pre-Round Warm Up Routines, Golf-Conditioning Exercises, Swing Drills and Post-Round Flexibility Exercises.

Each week of the program focuses on a different aspect of fitness. I will give you an overview of the exercises and routine and then ask you to commit to learning the exercise routine and drills during the week.  You can use the routines immediately to teach your own clients.

About Cardiogolf:

Cardiogolf is a golf-fitness program designed to teach the mechanics of the golf swing without hitting a ball. The program optimizes physical competence in each of ten recognized fitness domains:

  • Cardiovascular
  • Stamina
  • Strength
  • Flexibility
  • Power
  • Speed
  • Coordination
  • Agility
  • Balance
  • Accuracy 

About Cardiogolf Group Fitness Classes and Routines:

Cardiogolf is a series of golf-specific workout routines that combine swing drills and exercises. Cardiogolf accommodates golfers of all skills and fitness levels. All you need to teach Cardiogolf is a 4 x 4 sq.ft. space for each golfer to do the exercises and swing a golf club.  Cardiogolf ‘Shortee Practice Training Clubs’ are recommended to use in the class.  The clubs are shorter so that they can be swung indoors and in a group setting. Some of the exerciseswill require a golf club, small hand weights, stretch bands or medicine balls, but all the exercises can be modified if no equipment is available.

The Cardiogolf workout routines are based on ‘interval circuit training’ where the golfers will be doing a variety of exercises or a “circuit”. Cardiogolf provides simple fitness routines that exercises combining cardiovascular endurance and strength exercises with golf- specific exercises and drills.

Modify each class to fit the needs of the golfers in your class.

 Cardiogolf Program Levels

Par-for beginners or people who have not exercised in the past.

Birdie-for moderate exercisers who have participated in fitness programs in the past and/or exercise 2 to 3 days a week.

Eagle-for advanced exercisers who exercise on a daily basis and are looking to challenge their fitness level.

Core benefits of Cardiogolf for Golf and Fitness Professionals include: 

  1. Drive traffic into golf and fitness facilities (classes could be scheduled several days a week and in the evenings or off hours)
  2. Cultivate a unique relationship with repeat clients that are frequenting facilities to attend classes
  3. Create a stream of income for golf and fitness professionals
  4. Revenue stream from Cardiogolf training equipment

Core benefits of Cardiogolf for participants include: 

The motor learning skills required to be efficient with the golf swing are primarily taught statically and dynamically with a golf ball during a lesson at a driving range or at a golf course. The public’s perception of how to learn to play golf is to go to a golf course or a driving range facility. Cardiogolf’s programs can be conducted inside golf facilities during off-seasons and off hours.  Cardiogolf is a unique program that is conducive  to a group setting so professionals can teach large groups at once.

CORE BENEFITS INCLUDE: 

  1. Improve overall health and fitness
  2. Improve or learn the golf swing technique
  3. All skill levels benefit with Cardiogolf tiered levels and modifications

About Cardiogolf and Creator Karen Palacios-Jansen 

Cardiogolf is a golf-specific fitness program designed to teach the mechanics of the golf swing without hitting a ball. Created by Karen Palacios-Jansen, 2008 LPGA National Teacher of the Year, Certified Personal and Pilates Trainer and voted as one of America’s “Top 50 Best Golf-Fitness Professionals” by Golf Digest Magazine. Karen appears frequently on The Golf Channel and has authored hundreds of golf-fitness instructional articles.

Created in 1999, Karen has taught Cardiogolf group fitness classes at golf resorts, country clubs and fitness centers. She currently teaches Cardiogolf at Trump National Charlotte Golf Club and at 15 to Fit Pilates and Barre Studio both located in Mooresville, North Carolina.

Cardiogolf curriculum incorporates techniques accumulated through more than 20 years of teaching experience and fitness training. Cardiogolf swing mechanics and drills have been developed from years of studying under the likes of David Leadbetter, Nick Faldo, Jim McLean and Dede Owens. The fitness portion of the programming comes from Karen’s experience as a AFAA Certified Personal and Group Fitness Trainer, a CHEK and Nike Golf Performance Specialist and a Certified Pilates Trainer.

Cardiogolf programing integrates mind/body golf and fitness skills that can be taught to golf professionals and fitness trainers who can adapt and implement the workouts to fit the needs and personal goals of their clients.

For more information and to sign up email info@cardiogolf.com

Cardiogolf.com

100 Cardiogolf Drills and Exercises with the Shortee Club-Squats

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

  1. Set-Up Practice
  2. Grip Practice
  3. Back Arm Only Drill
  4. Impact Drill
  5. Forward Lunge with Arm Extension
  6. Front Arm Only Drill
  7. Back Arm Only Drill on an Uphill Slope
  8. Hand Placement 

One of the most important movements in golf is the squat position.  You set up in a squat position at address position and then you want to maintain that squat throughout the swing.  As you approach impact, you use the energy that has been stored up from loading into your squat to transfer to the ball as you push off the ground and shift your weight towards the target. Improving your squat will improve your power.

Watch Karen Palacios-Jansen demonstrate this exercise.

To squat properly, you need leg strength.  Leg strength will also help you transfer body weight onto the lead leg and to extend the hips up through impact.  This move creates a tremendous amount of force to help create power.

Squats are also a versatile exercise. They can be done almost anywhere.  Doing squats can also increase joint flexibility and engage the core.

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

Squats
  1. Standing in shoulder width stance, using a club as balance.
  2. Squat down as you keep your arms extended.
  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.

Visit Cardiogolf.com to get your own ‘Shortee’ Club.

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

100 Cardiogolf Drills and Exercises with the Shortee Club-Hand Placement

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 and 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 can help you develop feel for the correct positions in the golf swing. As you place your hands on the club, try to simulate your real grip and set-up as much as possible. Swing the club, feeling the weight of the clubhead, to develop feel, tempo and strength. Visual a smooth swing and see your ball fly down the fairway.

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
  5. Forward Lunge with Arm Extension
  6. Front Arm Only Drill
  7. Back Arm Only Drill on an Uphill Slope

Grip Practice with Shortee Club:
  1. Place your lead hand on the club. Adjust your hand until you are in a comfortable and neutral position.
  2. Place your back hand on the club. Adjust your hands until you are in a comfortable and neutral position.
  3. Grip and re-grip the club several times until the position feels comfortable.
  4. Spend 3 to 5 minutes placing your hands on the club everyday until it feels natural and comfortable.

Visit Cardiogolf.comto get your own ‘Shortee’ Club.

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

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 

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