Tag Archives: Swing Drills

Do You Have 30 Seconds? Then You Have Time to Work on Your Golf and Fitness

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

Do you have 30 seconds? Then you have time to work on your golf and fitness! A new study shows that short bursts of exercise has been found to be as equally beneficial as concentrated regular activity if it adds up to the total recommended amount for the week, and it can even reduce the risk of death, as published in the Journal of the American Heart Association.

So now you have no excuses. Everyone can find a minute here and there to do exercise! 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 at a time, once a week or month. First of all, it is always hard to find big chunks of time to do massive workouts or beat balls on the driving range for hours.  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.

Strength training exercises, important for increasing muscle strength and bone mass, require the addition of weight or resistance to challenge the muscles. But I feel that free weights and machines can leave a golfer tight in the shoulders and chest, so if you are just starting to exercise, I  recommend you do exercises without weights, but still have some resistance.  This is a perfect example of one of those exercises that can help improve strength without using weights.

Resistance Golf Swing Drill

This is an isometric exercise which will contract your muscles because you are pushing the back of your hands together creating resistance. The main benefit of isometric exercise is that it doesn’t put any stress on joints.

  • Stand in a golf stance.
  • Stretch your front arm long and then put the back of you back hand (right hand for a right-handed golfer) against your front hand.
  • Create resistance by pushing the back of your hands together.
  • Keep the resistance as you make practice swings.
  • Start off slowly, then pick up the pace and increase the speed.
  • Do 8 to 10 repetitions.

Practice something about your game everyday. #CardioGolfChallenge

Cardiogolf-Trim Your Score, Shape Your Swing

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.

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Cardiogolf Exercise 101

Boston Golf Expo Special-Week 10/Day 2 Cardiogolf Game Improvement Program

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KPJ’s Game Improvement Program

I was in Boston all weekend, dishing out tips and advice at the annual Boston Golf Expo. I would like to  thank all the participants by providing them with a recap of my presentations.  All the week, I will post tips and drills that I demonstrated at Golf Expo.

Monday-Shape Your Body Trim Your Score

Today-Tuesday-How to Cure Your Slice

Wednesday-Golf-Specific Exercises

Thursday-How to Groove a Consistent Golf Swing

Friday-The New Golf Swing

How to Cure Your Slice

The Slice is about as frurstrating as the common cold.  There are so many different strands of the slice virus, that you may have to try a lot of things before you find something that works for you.  Today I want to give you a few fixes for you to try to get your swing technique back on track and fix your slice.  Even if you don’t slice, these are good drills and tips for you to practice to perfect your technique.

Drills are a good way to practice because they help you get some feel without a lot of thought.  Simply repeating a drill a few times can help you groove a new move or feel.  I will even do an entire practice session just doing drills to get my swing back on track or when I have played or practiced in a while.  The drills that I am going to show you today are specifically for a slice, but also they are to help you improve your swing technique.  When your swing technique improves your bad shots actually get better and you start to minimize your mistakes. Here are a couple drills specifically for slicing.

The Slot Drill-

There are a lot of ways you can cure your slice, but one of my favorites is to focus on the right elbow—moving it into the “slot” on the downswing. The slot is a position just in front of the right hip, where the right elbow sits under the left, the club swinging on a shallow inside-out arc.

Think of how you would swing a baseball bat at a pitch that comes in chest high. You instinctively know to drop the right elbow under the left. The same holds true for hitting a golf ball. What makes it more difficult is that in baseball your body and the bat swing on the same horizontal plane, but when you bend at the hips to hit a golf shot, the shoulders, arms, hips and club all must move on different planes.

That’s why focusing on your right elbow position is a great thought for slotting the club on the correct plane. This position will soon turn your slice into a draw.

The right elbow drops into the slot
The right elbow drops into the slot

Right Palm Drill-

The goal of any good golf swing is to deliver the clubface square at impact. But few amateurs know how to do that consistently. Learn to do it, and you control the ball.

Here’s a visual concept that will help you: Take your normal grip with your driver and address a ball on a tee. Now open your right hand and rest it along the shaft so the palm is facing the target and your fingers are pointed down. Notice how the palm mirrors the angle of the clubface.

When you take the club back, let the palm go for a ride in that position, resting against the shaft. If you let the clubface rotate naturally, the palm moves underneath the shaft as you swing the club to the top. On the way down, the palm gradually rotates back to impact, occupying the same position it held at address. Keep in mind, the right palm mirrors the clubface: Square up the hand, and you’ll square up the face. Rehearse this a few times, keeping an eye on the palm.

Understanding the relationship between the right palm and the clubface is a great way to fix a slice—it encourages the club to come down inside on a shallower plane, helping to produce a draw.

Think of your right palm as controlling the clubface
Think of your right palm as controlling the clubface

Stop Hanging Back Drill-

If you have too much weight on your back foot at impact — two signs that you do are slicing and hitting behind the ball — practice swinging on a downslope.

Gravity will pull you down the hill as you swing through, so you’ll naturally shift to your front foot.

Swinging downhill should also improve your swing path. Players who hang back tend to cut across the ball because their arms pull inward or flip the club to the left. With your weight moving toward the target, your arms are free to extend down the line (right).

So find a downslope — the front of the practice tee or when you walk off a tee box — and groove that forward shift. You’ll start hitting all your shots more solidly.

Hitting shots on a downhill slope will help you shift your weight
Hitting shots on a downhill slope will help you shift your weight

On-Course Exercise

Commit to warming up before play or practice. Throughout this program, I will give you several warm up routines to help you prepare for your round and help you prevent injury. Watch this short video to see how you can incorporate Pilates into your game. 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

Email me your questions and comments to kpj@swingbladegolf.com