Tag Archives: Golf Fitness

100 Cardiogolf Drills and Exercises with the Shortee Club-Wrist Hinge Variation Drill

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
  13. Alignment Drill
  14. Lunge and Twist 
  15. Y to L Drill 
  16. Side Flexion
  17. Wide Takeaway Drill
  18. Feet Together Drill
  19. Step and Swing Drill

Today we focus on wrist hinge-

If your struggle with when and how to hinge your wrists, here is a drill to help you learn how to start  your swing.

Wrist hinge should happen naturally in the golf swing. If your grip is in a neutral position,the wrists will be able to fully hinge as you swing the club back to the top. There is no exact spot where you are supposed to hinge your wrists.

Some players set their wrists very early in the swing and others create the hinge later in the swing. Most high- handicappers go wrong when they have no wrist hinge and have to end up hinging their elbows instead to get the club to the top.

Wrist Hinge Drill Variation-
  1. Set-up in your normal golf stance.
  2. Swing the club back and let the weight of the club hinge the wrists naturally.
  3. At about the halfway back point in your swing, your club and forearms should form a right-angle. Hold position for a moment.
  4. Return to start position.
  5. Do 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 #123

100 Cardiogolf Drills and Exercises with the Shortee Club-Side Flexion

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
  13. Alignment Drill
  14. Lunge and Twist 
  15. Y to L Drill 

Today we focus on side flexion-

This exercise will help you improve your flexibility to increase your range of motion to make a better swing. Try this flexibility exercise that targets arms, shoulders, obliques and core muscles.

If you have limited side bend, then you will also be limited in your spinal rotation because one motion cannot happen without the other motion. Any limitations in this area will cause you to slide or sway in your golf swing. Improving your range of motion so you can side bend will help you make a better backswing and follow-through.

 Watch Karen Palacios-Jansen and Christina Ricci, LPGA Teaching Professionals, demonstrate the warm-up exercises.

Side Flexion with the Shortee Club
  • Hold a Shortee Club with both hands as shown. 
  • Inhale one deep breath to prepare and stand tall. Let go of club with one hand and reach the club out to the side into side flexion. Exhale as you reach out hold for breath.
  • Inhale back to center, stand tall, switch hands and reach to other side as you exhale.
  • Return to the start position and repeat for 8 to 10 repetitions. 

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

Practice something about your game everyday. #CardioGolfChallenge

Click here to see my favorite training aide.

Karen Palacios-Jansenis 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 awardin 2008.

LPGA Teaching and Course ProfessionalsKarenPalacios-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 Twitterand Facebook.

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

100 Cardiogolf Drills and Exercises with the Shortee Club-Y to L Drill

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
  13. Alignment Drill
  14. Lunge and Twist 

Today we focus on wrist action-

Ideally as you swing back, the wrists hinge naturally. Every golfer has a different degree of angle in the wrists, but most good ball strikers create the wrist hinge at about the 3/4 of the way back position in the backswing. So that the club and arms form the letter “L” as shown in the photo on the left. If you lack wrist hinge, then you will probably end up hinging or bending your elbows instead, destroying a major power lever in your swing. This drill will help you feel how the wrists hinge on the backswing.

Y to L Drill 

  • Hold a Shortee Club with both hands and set up to hit a shot
  • Notice how your arms and club form the letter “Y”.
  • Make a wide takeaway, hinge your wrists and stop at the point where your front arm and club form the letter “L”. 
  • Hold the position for a moment, swing to the top and finish swing. 
  • Return to the start position and repeat for 8 to 10 repetitions. 

Practice something about your game everyday. #CardioGolfChallenge

Click here to see my favorite training aide.

Karen Palacios-Jansenis 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 awardin 2008.

LPGA Teaching and Course ProfessionalsKarenPalacios-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 Twitterand Facebook.

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

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