Teens Golf Fitness Program
Learn and discover how your physical body has a direct relationship on how well you swing the club.
Get your swing in the best shape ever through an 8-hour golf fitness program for teenage golfers.
Starting August 10-Sept. 2. Each Monday and Wednesday
from 3-4:00pm
At Hickory Creek’s Golf Training Center, Located 3625 Napier Rd., Superior Twp., just West of Canton off Ford Rd.
Instructor: Tami Bealert, PGA Golf Professional and Fitness Trainer.
What you will learn:
· Learn to use the correct muscle groups needed for a perfect swing. Putting and chipping will also be addressed.
· Gain insight and learn to develop physiological fundamentals that will contribute directly to your posture, balance and golf swing performance.
The program includes:
· Fitness and golf swing assessment before and ending the program.
· Specific golf exercises while using stretch bands, dumb bells, and medicine balls for increased strength and power and. Ladder drills will be used for agility and endurance training.
· Other exercises will include stretching and flexibility exercises for balance, golf swing practice drills and more!
· Pre game warm up exercises, stretches and ball striking. Practice balls included.
Cost: $135.00 pp/ 8 classes or $20.00 per class.
For more Information: Contact Tami Bealert at 734-731-0238 or TrainwithTami@yahoo.com
READY YOUR BODY / READY YOUR SWING
Are You Golf Ready?
By Tami Bealert, PGA Golf Professional
The golf season is upon us and by now most golfers have dashed out the door with their bag and clubs to play their first or second round of the season, only to discover a sore lower back the next day.
Unless you are one of those lucky “Michigan Snow Birds”, or a fitness advocate, the average golfer will allow only a week, a few days, or even hours before they think about getting their body ready to swing a club again. This works fine in our youth; however, as we age our bodies are not as agile and able to adapt quite so quickly. For most of us, it takes half the time to get out of shape, as it takes to get back into shape. With just a few tips and a little work, it’s never too late to train your body to be healthy and swing ready.
An effective way to shape your body is to commit yourself to a little exercise 20 minutes a day, 3-5 times a week. Schedule your workouts with a friend, or better yet a fitness trainer or scheduled workout program. The program should provide your body with a full range of motion, similar to what is required in an effective golf swing.
There are three golf assessment exercises that will help to ready your body and strengthen swing.
The most basic and fundamental exercise assessment is the deep squat. This exercise assesses your mobility, flexibility and the stability of your entire body. To do a proper squat, you need to use most every muscle and every joint, as well as your core stability to coordinate and execute the movement against gravity. Sound familiar? In golf, if we use all of the right muscles and joints with the proper motion, and force at the right time, then we will have an efficient and most productive swing.
The goal of the squat is to produce a neutral spine while lowering your butt like you are going to sit on a chair. Stand to about the width of a 5 iron, which is slightly inside your shoulder width. Arms are extended out in front of the body and are parallel to the ground. 60% of your weight should be felt in the heels. Be sure that your knees are over your toes, chest is up, and you are well balanced. The tempo consists of 2 seconds up, 2 seconds down, and a 2 second hold. Your level of fitness, will determine the amount of repetitions and sets. Ideally, you should perform 8-12 reps/repeat 2-3 times. Hold for two counts and repeat 8-12 reps/repeat 2-3 times.
The next important movement for a healthy golf swing is producing the proper bow or posture needed in the golf set up. Many golfers tend to bend too much from the spine and not the hips, causing roundness in the back, which leads to muscle strains and pains. To perform this exercise assessment, stand with feet about shoulder width apart. Place your arms on your hips and bend from your hip sockets while pushing your rear back and keeping your spine straight. To make this more difficult, raise your arms over your head and in line with your ears. Knees should be fairly straight and you should feel a stretch in your hamstrings, lower back, and lats. The angle of your spine should be at 45 degrees or more from a vertical position. Hold for two counts and repeat 8-12 reps/repeat 2-3 times.
The seated rotation is the third and last exercise assessment. It requires the use of upper body torso in the swing. Using your shoulders and torso to begin your backswing will allow for a more consistent and repeatable backswing. Sit up tall seated on the floor or in a chair and cross arms across chest. Looking straight ahead, rotate your shoulders and torso to each direction while remaining in an upright position. Normal range of motion is 45 degrees. Continue this motion while keeping your hips still. 8-12 reps. for each side, 1-2 sets.
Now that you have learned the three key assessments and basic exercise movements for golf; it’s time to get off your buns and get your body and golf swing ready! Not only will you perform better, but you will also continue to play golf injury free, all season long. http://www.travelhost.com/jsp/magazines.jsp
Strengthening Your Core
