Tag Archives: PGA

100 Cardiogolf Drills and Exercises with the Shortee Club-Shake Hands Position

“The best psychologist in the world is a square clubface at impact,” – Ben Hogan

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
  20. Wrist Hinge Drill Variation
  21. Posture Drill

Today we focus on a square clubface.

To be a consistent ball striker, you should strive to swing with a square clubface at all times, unless, of course, you are trying to intentionally curve the ball. Golf is a hard enough game hitting the ball straight, let alone fighting an open or closed clubface at impact.

Watch a good player swing and you almost always see a smooth, rhythmic start to their backswing.  So what starts the club back? If you look at the swing as a series of circles, the clubhead makes the biggest circle, followed by the circle the hands make, followed by the circle the body makes as it turns back and forth. So since the clubhead has to travel the farthest, you want to start the clubhead back first.

Shake Hands Position

Shake Hands Position-

  1. With a correct grip, swing the club back until it is parallel to the ground, the toe of the club will point up. This is a square clubface.
  2. The palm of your right hand and the back of your left hand (if you are right-handed) should end up in what we instructors call the “shake hands” position. 
  3. Stop at this point and hold position for a moment.
  4. As you follow through, again the hands and wrists rotate so that when the club is parallel to the ground once again the toe of the club will point up again. Hold this position for a moment.
  5. If your hands roll to start your swing, then the clubface will be open.  If you try to keep the clubface going straight back without any forearm and wrist arm rotation, then clubface is closed.
  6. Return to the start position. Repeat position for 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

 

100 Cardiogolf Drills and Exercises with the Shortee Club-Posture 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
  20. Wrist Hinge Drill Variation
Today we focus on posture-

When you set up to hit a shot, you want to hinge from your hip sockets and not from your waist.  This simple exercise will help assure you are keeping your spine straight.

Do this Pilates inspired golf-fitness workout-

Posture Test for Cardiogolf
Posture Test for Cardiogolf
Posture Drill-
  1. Hold a golf club along your spine and get into your golf posture.
  2. Bending from your hip sockets and keeping your spine straight.
  3. Hold position for 10 to 15 counts.

 

 

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

Should I Exercise When I am Sick?

The good news is that we are officially past the peak flu season. The bad news is there is a ‘second wave’ flu going around according to the CDC.  Ugh, and lucky me, I think I got that second wave flu last week.  But, I am on the mend, and ready to get back on course and in the gym.

Deciding whether or not to workout, if you don’t feel, well can be a difficult decision. You want to stay in shape, but you don’t want to make yourself more sick either.

Here are a few guidelines from the Aerobic and Fitness Association of America to help you make the decision of whether or not to work out.

  • First, check with your physician to see if it is safe for you to exercise while you are sick.
  • Consider others: if you are contagious, you should probably skip going to the gym where you could contaminate other people.
  • Consider the risks of exercising while you are sick. One major risk of exercising while you are sick is heatstroke and heat exhaustion. When you are sick or feverish, the body doesn’t deal with overheating as well as usual and therefore you run an increased risk of heatstroke, which can be fatal.
  • Another major risk factor of exercising when sick is the potential of developing a viral infection. According to David Schechter, M.D, sports medicine specialist, viral infections can lead to heart failure and even death. Although, this condition is rare, it is best to avoid overexerting yourself.

Exercising when you are sick may make your condition worse. If you have bronchitis, for example, according to Dr. Schechter, the stress of exercise, and the temporary dip in the immune system that has been documented to occur with strenuous exercise, could lead to a worsening of the bronchitis or the development of pneumonia (a serious lung infection).

Use common sense when you are sick and are considering working out. Avoid exercise when you have a fever, muscles aches, shakes, chills or vomiting. These symptoms are often present with a viral or bacterial infection is at its peak.

Although a quick workout while you are sick may be a temporary “pick me up”, but avoiding exercising while you are sick may be your best bet to a speedy recovery.

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

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 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 keep your blood pressure down to help you keep your cool after a bad shot.

Stay On-Course with Your Health and Wellness:
Cardiogolf recently teamed up with Zija International, the leaders in the Natural Health Revolution, to offer golfers of all abilities cutting-edge health and wellness products.

My favorite snack on the golf course is the Plant Pro Bar.

The gluten-free Plant Pro Bar packs the power of Moringa and 15 grams of protein in one convenient bar. Featuring Zija’s exclusive Moringa Leaf Protein and 3 other high-quality plant proteins, these bars are perfect for golfers looking for energy on the golf course.

BENEFITS
  • Provides 15 grams of high-quality plant protein
  • Supports lean muscle, energy, and nutritional needs
  • Provides 3 grams of dietary fiber
  • Features the nutritious Moringa Blend (leaf powder, seed cake powder, and fruit powder)
Ingredients: Vegetable Protein Blend (Pea Protein Isolate, Pumpkin Seed Protein, Brown Rice Protein, Moringa Protein Concentrate), Peanuts, Vegetable Glycerin, Organic Tapioca Syrup, Chocolate Coating (Cacao Beans, Cane Sugar, Cocoa Butter, Sunflower Lecithin, Vanilla Beans), Chocolate Liquor, Sunflower Oil, Partially Defatted Peanut Flour, Organic Quinoa, Natural Flavors, Moringa Blend (Moringa Leaf Powder, Moringa Seed Cake Powder, Moringa Fruit Powder), Sea Salt.

Follow me on Instagram at Cardiogolf

Like my Facebook page at Cardiogolf

For more information visit Cardiogolf.com

Clothes provided by Nike Golf-#NikeGolfClub 

Golf-Fitness is Not Easy, But Nothing Easy is Ever Worth Doing

It would be totally awesome, if you could just buy new driver or get a quick tip on the driving range before your round of golf to fix your game and play your best. But you all know, deep down inside, that quick fixes and new equipment can never really cure a lifetime of bad swing habits and physical limitations.

Truly the only way to improve your golf game is to constantly push yourself physically and mentally beyond your comfort zone.

Golf-fitness will always feel hard because it is exercise and exercise is work. Exercise elevates your heart rate, takes your breath away, makes you sweat and causes your muscles to burn and fatigue. It is tiring and sometimes even painful. Exercise does get easier with time, but it will never be easy. If it were easy and it didn’t challenge you, then it wouldn’t be exercise and it wouldn’t improve the way you move, feel and look.

The good news is that, regardless of your age or current physical abilities, it has been proven that exercise can add years to your life, prevent illness and disease and make you feel and look better. And you don’t need to spend hours in the gym.  New studies show that even short bursts of exercise and movement are just as effective as long fitness sessions.

What can golf-fitness do for your golf game? 

An efficient golf swing requires stability, power, balance, and coordination. A golf-fitness program provides the foundation to build all these necessary characteristics. Strength and flexibility are essential to producing distance and increasing swing speed. Many swing faults are the result of poor fitness; therefore, strength and flexibility through a golf-fitness program make it possible to swing efficiently.

PS

I am not making this stuff up. Check out how tour players Lexi Thompson, Dustin Johnson and our own Scott McCarron work on their golf-fitness.

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 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

 

 

IMPROVE YOUR FITNESS AND ADD SOME LOWER BODY POWER TO YOUR SWING

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

Watch Karen Palacios-Jansen, LPGA Teaching Professional, demonstrate how to add power to your swing.

Your ability to create power comes from your lower body. If you are lacking power in your golf swing, it could be from a faulty weight shift. Using only arms in your golf swing, restricts your power and causes a variety of mis-hits. Learning to shift your weight is key to adding power into your swing.

Try this exercise is to help build a powerful weight shift.

Lateral Bounding
  • Stand with your feet together.
  • Hop laterally onto your right foot.
  • Immediately change directions and hop laterally to the left foot. Continue hoping side to side without stopping.
  • The key is to hop and land lightly on your feet. Get some air under your feet.
  • Repeat for 10 to 15 repetitions alternating side to side.
  • To make it more challenging, hop with both feet together.

My friends at GolfGym were inspired by my Cardiogolf program and designed the New GolfGym 23″ Shortee Training Club for my students to practice indoors just like I do in Cardiogolf.

Practice something about your game everyday. #CardioGolfChallenge

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 018