EXERCISE: HALF-KNEELING CROSS-BODY ARM PULL
as you can.
You are resisting the body rotation, which creates stability. You should feel the abs and the outer hip on the side that faces the wall. Perform 10 on each side. that it is the height of and parallel to your chest.
Reach across your body with both hands, palms down, and grab the band. Hold your pelvis still and tighten your abs. Do NOT move the hips or shoulders while pulling the band straight across your body as far
Kneel in a lunge position and place your back knee on a mat or rolledup towel. Attach an exercise tube or band on the downward knee side so
DRILL: FEET TOGETHER DRILL
This drill is very good for developing hip stability because you must have a stable lower body to be able to hit a ball with your feet together and not lose your balance. Using a 7 or 8 iron, place your feet as close as you can and position the ball in between your feet.
Make a nice comfortable swing with a full follow-through, keeping your legs still and feet together. You can’t hit the ball very far doing this, but you should be able to hold your finish in a balanced position.
UPPER BACK MOBILITY
EXERCISE: A-FRAME STRETCH
Stand with feet slightly wider than hip width. With your back straight, sit back and place your left elbow on your left knee and grab your right knee with your left hand. You will resemble a capital ‘A’.
Keep your belly button pulled in and tighten your abs. Gently turn your right shoulder back and reach backwards with your right hand while continuing to look ahead. Hold for five seconds and relax. Repeat five times, then change sides.
A beginner’s modification is to perform this exercise sitting down on a chair.
DRILL: STOP AND GO
The stop-and-go drill helps stretch your upper back during your swing and also helps your balance.
Address the ball like you are going to hit a normal shot with an iron. Make your normal backswing and stop at the top. Turn your upper back a little more, and feel a stretch along the left side of your body (for right-handed golfers).
Be careful that you don’t just lift your arms. Hold this position for three seconds. Then swing to a full finish and hold that position for three seconds.
SPEED EXERCISE: SIDE JUMP WITH MEDICINE BALL ROTATION
Hold a five- to eight-pound medicine ball in both hands with feet together. Keeping your eyes forward, take a step or a small jump to the right and rotate the ball to the right without turning your hips. Forcefully step or jump to the left and pretend to throw the ball to the left but do not let go.
You want as much speed as possible on the fake throw, but still be in control of your finish. Land on the left foot and try to hold the position with the right toe on the floor. Repeat five times and then do the same thing, jumping to the right.
DRILL: WEIGHT TRANSFER STEP SWING
This drill will help you make a proper downswing weight transfer by teaching you to lead with your lower body.
Take your normal stance with a mid-iron. Step your left foot (righthanded golfer) towards your right foot while making your backswing. Start your downswing by stepping your left foot back to its original address position and then follow that with your upper body and swing to a full finish.
You should hit the ball at least as far as normal during this drill.