Fitness for Your Game

Two Exercises to Promote Separating the Upper Body from the Lower Body Through the Golf Swing

Mindi Boysen, TPI CGFI — Thu, 18 Jun 2009 19:12:00 GMT

According to the Titleist Performance Institute, roughly 1 in 3 golfers have trouble separating their upper body from their lower body, which can cause numerous swing faults. Are you one of them?

Video produced and provided by CyberLinksGolf.com.

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Duration: 02:49

Reflexology for Your Golf Swing

Mindi Boysen, TPI CGFI — Thu, 21 May 2009 15:47:00 GMT

As opposed to "just stretching" to loosen up before your next round, here's a reflexology exercise you can do with a golf ball that not only feels good, but will aid in stretch out those tight hamstrings.

Video produced and provided by CyberLinksGolf.com.

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Duration: 02:49

Fixing an Early Extension with the 'Sit to Stand' Exercise

Mindi Boysen, TPI CGFI — Thu, 09 Apr 2009 20:30:00 GMT

If you've ever had your local PGA golf instructor tell you that you have an early extension, you're in luck? This golf exercise video will help you address this common swing problem.

Video produced and provided by CyberLinksGolf.com.

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Duration: 03:03

Balance On One Leg

Mindi Boysen, TPI CGFI — Thu, 26 Mar 2009 18:15:00 GMT

It is very important to have good balance in order to keep a constant posture throughout your golf swing. So I'm going to demonstrate a few exercises you can work on in this week's golf fitness video.

Video produced and provided by CyberLinksGolf.com.

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Duration: 02:32

Get Fit For Golf AND Fit For Life……Through Balance Training!

Mindi Boysen, TPI CGFI — Thu, 12 Mar 2009 15:48:00 GMT

Would you like to be fit for golf AND fit for life? Then it is never too late to work on your balance! What I’ve found that separates the good golfers from the GREAT golfers is their sense of balance. The technical term for this is spatial awareness. Spatial awareness is being cognizant where your body is in space throughout your golf swing and being able to control your equilibrium while moving. Many amateur golfers who do not have adequate balance may experience swing faults such as “over the top” and loss of posture. These are two faults that will lead to inconsistency in your game.

Now to get a true idea of your ability to balance, take off your shoes. It is better to do these exercises with your shoes off because you then force your muscles in your toes, feet, ankles, and shins to do the work instead of relying on shoes which allow your feet to “sleep”. If you find each test easy to do for approximately 20-30 seconds, then progress to the next level…..if not, then stay at that level until you have mastered it consistently.

1. TWO LEGGED BALANCE: Stand with your feet together with good posture and hands at your sides.

2. TWO LEGGED BALANCE w/ EYES CLOSED: (same as #1) maintaining good posture and close your eyes for 20-30 seconds comfortably without swaying.

3. ONE LEGGED BALANCE: Stand with posture centered over one leg and lift opposite leg off floor. Knee should come to hip height forming a 90 degree angle. Do not allow legs/feet to touch each other.

4. ONE LEGGED BALANCE w/ SLOW BLINKS: (same as #3) adding the challenge of blinking eyes slowly to “tease” the body by not being able to focus on an object using sight for balance. First start with 1 second blinks then progress to 2, 3, 4, 5 seconds.

5. ONE LEGGED BALANCE w/ EYES CLOSED: This is the shining star! Can you stand on one foot and close your eyes for more than 20 seconds without bobbing or moving your arms from your sides?

How did you do? Are you frustrated yet? Balance is one of the first simple skills to leave us as we age. Why? ...because we don’t practice! When we stand on two feet all day and are constantly centering our gravity over both feet as we move, tiny muscles known as stabilizers in our inner and outer parts of our legs get to go to “sleep”, just as our feet do when we wear shoes. So, standing on one leg challenges those muscles to do their part and fine tune them for sport specific moves, such as golf, AND helps to prevent injuries from falling.

According to the Titleist Performance Institute (TPI), most professional golfers can stand on one foot for 30 seconds to 1 minute without a problem. So, now you have something to work on! Remember, practice makes progress! Do a little something every day to help you with your balance. It will make you more fit for golf AND fit for life!

Video produced and provided by CyberLinksGolf.com.

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Duration: 02:03

Overcoming Post-Tournament Heartbreak… A Fresh start for Competitive Golf in 2009!

Mindi Boysen, TPI CGFI — Fri, 05 Dec 2008 20:55:00 GMT

Wins and Losses:

Congratulations to those golfers who can look back on the 2008 golf season with a satisfying smile and say, “Wow! It finally all came together”. The thrill lingers as the high points of the season and what it took to get there are continually replayed.

Unfortunately, many professional and amateur players, alike, are looking back at some competitive events with despair and disbelief, perhaps even blaming the external elements for lackluster results. Even a “Q-schooler,” who fell short, reluctantly knows the quest must soon begin again.

To Look Back or Not to Look Back:

Many mental golf coaches suggest that once a shot is made, no matter the outcome, the mindset should be to focus on the next shot. Do not continue to dwell on it - just remember to “Let it go!” This is a very important, calming way of staying in “the present” when in a competitive game.

However, AFTER the game is a different story. That is when the golfer sits back, alone or with a coach, and plans for the next event with a clearer picture of what can go awry and of ways to prevent it.

Dr. Bob Rotella, a pioneer in the field of sports psychology, speaks of the Ten Commandments a golfer should keep in mind and practice in his latest book, “The Golfer’s Mind: Play To Play Great”.

The Previous Season:

Statistics from a previous season are self-explanatory to a golfer. They emphatically lay out the black and white: strengths and weaknesses of each shot, each hole, each round. Those golfers who are loyal to the system of tracking fairways hit, greens in regulation, putts, and club selection will have a better grasp on what may be lacking in fundamentals during play.

Forget stats for a moment. What about the big picture? What about YOU? Look at the unsaid, the unwritten. What parts of the season could you have planned better? What about your activities away from the course and driving range? If you cannot be honest with yourself, then ask a friend, colleague, or family member about the following lifestyle choices that you have made. What would they say? Could they give you 100% in each category?

*Nutrition
*Fitness (general & golf specific)
*Sleep
*Stress Management
*Social scene & Extra-curricular activities

Looking Ahead to Your Future in Golf:

After assessing your past year, it is time to decide what can be changed, added, or enhanced to ensure that this new season is different. The definition of insanity is doing the same thing over and over and expecting a different result. Don’t let that happen to you. Plan methodically. Make a list of the areas that can be improved and the distractions that have limited you in the past.

Matt VanCleave, Gateway Tour player, finished first stage of Q-school this year with a 69-68-73-72, missing the qualifying cut for advancement by one stroke…..ONE STROKE!

“It is easy to dwell on the past and it would be even easier for me to beat myself up over the single shot that is keeping me from 2nd stage and the opportunity to move on to the next level. If I want to be successful I have to look at what I can do better in preparation for 2009. I know that my fitness and nutrition can be better and that I can make sure that they are not the things holding me back a single shot or keeping me from getting to the PGA Tour. I have identified my goals and have made a plan with my trainer to stay on track throughout the phases of this upcoming year.”

Are YOU Ready?

There have never been so many resources for golfers as there are right now. Numerous publications and websites are constantly being updated with the latest research in the golf field. The Titleist Performance Institute stresses the importance of building your “team” of professionals to help you in your quest. This team includes: your golf coach, golf fitness instructor, and medical support such as a physical therapist, massage therapist, or chiropractor. Famed sports coach, Bobby Knight, once said, “The will to succeed is important, but what’s more important is the will to prepare.” Are you ready?

Big Ball Wall Squats for a Strong Golf Swing

Mindi Boysen, TPI CGFI — Thu, 30 Oct 2008 14:04:00 GMT

As I've mentioned before, a good strong solid swing starts with a good strong solid base of support. So go get your big ball, find a wall, and then click 'play.'

Video produced and provided by CyberLinksGolf.com.

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Duration: 02:21

Pilates Methods for Golfers - Rollup & Rolldown

Mindi Boysen, TPI CGFI — Thu, 25 Sep 2008 18:41:00 GMT

Pilates exercises are fantastic for golfers since they tend to increase strength closest to the joints while not building muscle mass and adding bulk to the body (which no golfer wants). The two exercises in this week's video focuses on the flexibility the spine. Enjoy!

Video produced and provided by CyberLinksGolf.com.

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Duration: 02:46

Tight Hips Can Hinder Your Golf Swing

Mindi Boysen, TPI CGFI — Thu, 11 Sep 2008 17:02:00 GMT

Here are two exercises intended to extend the external (the butterfly) and internal (the hip dip) rotation range of your hips. Enjoy!

Video produced and provided by CyberLinksGolf.com.

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Duration: 02:31

Pilates Swimming Exercise for Golfers

Mindi Boysen, TPI CGFI — Thu, 04 Sep 2008 13:40:00 GMT

This exercise is great for golfers since it works on coordination, balance, agility and stability through your golf swing.

Video produced and provided by CyberLinksGolf.com.

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Duration: 02:06

Stretching the Powerhouse Muscles of Your Golf Swing

Mindi Boysen, TPI CGFI — Thu, 21 Aug 2008 13:55:00 GMT

You can't have a consistent and effective golf swing without a good solid base. And if that base is too tight, it'll lead to inefficient ball swing or even injury. So watch as I show you two stretches to eliminate this potential problem.

Video produced and provided by CyberLinksGolf.com.

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Duration: 02:15

Is Your Back the Ticking Time Bomb in Your Golf Swing?

Mindi Boysen, TPI CGFI — Thu, 14 Aug 2008 18:38:00 GMT

Are you one of the 60% of golfers who play with back pain daily? If so, here are 3 'must do' exercises to add to your pre-round routine.

Video produced and provided by CyberLinksGolf.com.

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Duration: 02:11

Pilates for Golfers - The Spine Twist

Mindi Boysen, TPI CGFI — Thu, 07 Aug 2008 22:32:00 GMT

Pilates methods can help golfers in many ways and is becoming more and more popular every day. This particular exercise increases the flexibility of your spine, which is an obvious necessity for every golfer.

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Duration: 01:53

Warming Up on the Tee

Mindi Boysen, TPI CGFI — Thu, 31 Jul 2008 18:03:00 GMT

You're at the first tee. It's early morning and you're stiff. Your muscles are just not warmed up. What do you do? Watch this video to learn a simple exercise you can use to warm up before that first tee shot.

Video produced and provided by CyberLinksGolf.com.

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Duration: 01:13

The Merry-Go-Round & The Golf Swing with a Heavy Ball Exercises

Mindi Boysen, TPI CGFI — Wed, 23 Jul 2008 16:01:00 GMT

These two exercises will help aid in the flexibility of the spine for a golfer as well as maintaining ballance while up on one toe.

Video produced and provided by CyberLinksGolf.com.

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Duration: 01:23