Fitness Exercises

I receive many questions about the junior golfer and golf fitness programs. The questions are on a number of different topics, but they generally fall into three or four different categories. Typically the questions are; at what should a junior golfer begin utilizing golf fitness exercises, how often should a junior golfer implement golf fitness exercises, and finally what are the best golf fitness exercises for the junior golfer? Typically this last question is the most commonly asked question. This article is intended to provide some answers to the question; what are the best golf fitness exercises for the junior golfer?

First and foremost golf fitness exercises can be of great benefit to the junior golfer provided a few principles are adhered to in the development of such a golf fitness program. We are obviously aware certain exercises are beneficial to the golfer and others are not. Keep in mind regardless if you are a junior, professional, or senior the exercises within your golf fitness program should center upon developing the body around the golf swing.

This single principle indicates certain exercises are of greater benefit to the golfer than others. Generally speaking, the exercises should focus on developing your body to the positions, movements, and physical requirements of the golf swing. This equates to exercises developing the required flexibility, balance, endurance, strength, and power required of the golf swing. For example, we are fully aware the golf swing requires you to make a full shoulder turn. A portion of the ability to make a full shoulder turn is contingent upon the golfer's flexibility (regardless of if you are a junior golfer or not). If you are lacking flexibility the ability to make a full shoulder turn, the golf swing will be compromised, and compensations may set into your golf swing. That being said, a portion of your golf fitness exercises, specifically your golf flexibility exercises will focus on developing a full and effortless shoulder turn.

The junior golfer is really no different than golfers of a different age when it comes to the basic principles of a golf fitness program. The goal of the golf fitness program is the same, and the physical components of the body to be developed are the same. The goal of the golf fitness program is to develop your body around the golf swing in order to create a more powerful, consistent, and accurate golf swing.

The difference for the junior golfer comes down to what are the best exercises within each of these categories. Typically the junior golfer is not as physically developed as an adult thus changing the exercise prescriptions that are best for them. Meaning, the categories to develop within the body for the golf swing are the same as the adult golfer, but modifications in certain exercises are required to counteract the physical development of the junior golfer.

Typically flexibility exercises for the junior golfer can be the exact same as for any other age golfer. Generally speaking, flexibility training is often much easier for the junior golfer to perform because muscles and connective tissues tend to be more flexible when we are young.

Progressing to balance exercises. Often the junior golfer is not as kinesthetically developed as an adult. Their bodies, control of the limbs, and knowing where the body is in space tends to be less developed at younger ages. For this reason we must modify some of the balance exercises to a lower level of difficulty. For example, a junior golfer may have difficulty performing an advanced airplane rotation found in my golf fitness book. As a result a modification may be required in the exercise. The adjustment could consist of keeping the junior golfer using the basic airplane rotation and adding more repetitions to increase the difficulty.

Another adjustment is usually required for the endurance, strength, and power exercises for the junior golfer. Golf fitness exercises found within these categories of training are geared towards increasing muscular strength, endurance, and power. In order to improve these components of the muscles in anyone (junior golfer included) we must overload the body with a higher workload than it is accustomed too. For example, if you were a bodybuilder and wanted get bigger biceps. You may choose to perform bicep dumbbells curls with a 50 lb. dumbbell. In the beginning this exercise may be very difficult to perform. The reason is the 50 lb. dumbbell is overloading your bicep. Over time the bicep gets stronger and the 50 lb. dumbbell gets easier to lift. This is an example of how to overload the muscles of your body to get stronger.

Many of these exercises to develop increased strength, endurance, and power can require the use of external resistance: In the form of dumbbells, elastic tubing, medicine balls, etc. The mistake with junior golfers is externally loading these exercises too much. For example, using to heavy of dumbbells for a certain exercises. The result is a compromise in form and loss of benefit from the exercise. For this reason, I have found it best for the junior golfer to use their body weight as resistance first. Then slowly progress to adding external resistance in the form of tubing, medicine balls, etc...

This format allows the junior golfer to progress in the development of their bodies for the golf swing properly. It allows them to focus on exercise technique and execution rather than the amount of weight lifted.

To recap, modifications for the junior golfer in terms of their program is required. It is a simple process if they are not overloaded with resistance or difficulty of exercise. The goal for the junior golfer is the same as any other golfer; develop the body around the golf swing. The physical components to be developed by a golf fitness program are again the same; flexibility, balance, strength, endurance, and power. The difference for the junior golfer lies within the implementation of the exercises within these categories in the golf fitness program.

Sean Cochran

Golf fitness exercises for the junior golfer can be beneficial to the development of the golf swing in many ways. Learn what the best golf exercises are for the junior golfer. Learn how as a junior golfer can increase the accuracy, consistently, and power in their golf swing.

I receive many questions about the junior golfer and golf fitness programs. The questions are on a number of different topics, but they generally fall into three or four different categories. Typically the questions are; at what should a junior golfer begin utilizing golf fitness exercises, how often should a junior golfer implement golf fitness exercises, and finally what are the best golf fitness exercises for the junior golfer? Typically this last question is the most commonly asked question. This article is intended to provide some answers to the question; what are the best golf fitness exercises for the junior golfer?

First and foremost golf fitness exercises can be of great benefit to the junior golfer provided a few principles are adhered to in the development of such a golf fitness program. We are obviously aware certain exercises are beneficial to the golfer and others are not. Keep in mind regardless if you are a junior, professional, or senior the exercises within your golf fitness program should center upon developing the body around the golf swing.

This single principle indicates certain exercises are of greater benefit to the golfer than others. Generally speaking, the exercises should focus on developing your body to the positions, movements, and physical requirements of the golf swing. This equates to exercises developing the required flexibility, balance, endurance, strength, and power required of the golf swing. For example, we are fully aware the golf swing requires you to make a full shoulder turn. A portion of the ability to make a full shoulder turn is contingent upon the golfer's flexibility (regardless of if you are a junior golfer or not). If you are lacking flexibility the ability to make a full shoulder turn, the golf swing will be compromised, and compensations may set into your golf swing. That being said, a portion of your golf fitness exercises, specifically your golf flexibility exercises will focus on developing a full and effortless shoulder turn.

The junior golfer is really no different than golfers of a different age when it comes to the basic principles of a golf fitness program. The goal of the golf fitness program is the same, and the physical components of the body to be developed are the same. The goal of the golf fitness program is to develop your body around the golf swing in order to create a more powerful, consistent, and accurate golf swing.

The difference for the junior golfer comes down to what are the best exercises within each of these categories. Typically the junior golfer is not as physically developed as an adult thus changing the exercise prescriptions that are best for them. Meaning, the categories to develop within the body for the golf swing are the same as the adult golfer, but modifications in certain exercises are required to counteract the physical development of the junior golfer.

Typically flexibility exercises for the junior golfer can be the exact same as for any other age golfer. Generally speaking, flexibility training is often much easier for the junior golfer to perform because muscles and connective tissues tend to be more flexible when we are young.

Progressing to balance exercises. Often the junior golfer is not as kinesthetically developed as an adult. Their bodies, control of the limbs, and knowing where the body is in space tends to be less developed at younger ages. For this reason we must modify some of the balance exercises to a lower level of difficulty. For example, a junior golfer may have difficulty performing an advanced airplane rotation found in my golf fitness book. As a result a modification may be required in the exercise. The adjustment could consist of keeping the junior golfer using the basic airplane rotation and adding more repetitions to increase the difficulty.

Another adjustment is usually required for the endurance, strength, and power exercises for the junior golfer. Golf fitness exercises found within these categories of training are geared towards increasing muscular strength, endurance, and power. In order to improve these components of the muscles in anyone (junior golfer included) we must overload the body with a higher workload than it is accustomed too. For example, if you were a bodybuilder and wanted get bigger biceps. You may choose to perform bicep dumbbells curls with a 50 lb. dumbbell. In the beginning this exercise may be very difficult to perform. The reason is the 50 lb. dumbbell is overloading your bicep. Over time the bicep gets stronger and the 50 lb. dumbbell gets easier to lift. This is an example of how to overload the muscles of your body to get stronger.

Many of these exercises to develop increased strength, endurance, and power can require the use of external resistance: In the form of dumbbells, elastic tubing, medicine balls, etc. The mistake with junior golfers is externally loading these exercises too much. For example, using to heavy of dumbbells for a certain exercises. The result is a compromise in form and loss of benefit from the exercise. For this reason, I have found it best for the junior golfer to use their body weight as resistance first. Then slowly progress to adding external resistance in the form of tubing, medicine balls, etc...

This format allows the junior golfer to progress in the development of their bodies for the golf swing properly. It allows them to focus on exercise technique and execution rather than the amount of weight lifted.

To recap, modifications for the junior golfer in terms of their golf fitness program is required. It is a simple process if they are not overloaded with resistance or difficulty of exercise. The goal for the junior golfer is the same as any other golfer; develop the body around the golf swing. The physical components to be developed by a golf fitness program are again the same; flexibility, balance, strength, endurance, and power. The difference for the junior golfer lies within the implementation of the golf exercises within these categories in the golf fitness program.

Sean Cochran is one of the most recognized golf fitness instructors in the world today. He travels the PGA Tour regularly with 2005 PGA & 2004 Masters Champion Phil Mickelson. To learn more about Sean and his golf fitness programs go to http://www.seancochran.com

Not often do people have the time of day to get a gym membership and then go on a regular basis.  Disregard the factors about money and how some gym memberships you almost need to take out a bank loan for.  Most of us do however have 5-10 minutes a day to devote to some home fitness exercises.  We have a wide array of options of what to do but there is one that jumps out as being the most effective.


One of the top home exercises one can do at their house or even anywhere they might be is the traditional PUSHUP.  Of course some may think but it is so old and shouldn't we be using some home gym that we see on TV everyone using.  The answer to that is no unless you want to waste your hard earned money.  The pushup is a great start to doing home fitness exercises.


The Push Up

Muscles and body parts the pushup Works:
Back Muscles, Shoulders, Bodyweight, Chest, Triceps, Arms, Compound, Upper Body


You start off a pushup with ones arms extended and in a locked poition with ones feet pointed and legs in a full extension behind them.  So the four points holding you up are your 2 hands and your 2 feet.  You then lower yourself to ground slowly as to almost kiss the ground, and then back up to a locked strait arm position again.  One can modify this by exchanging the 2 feet for their knees.  This is an easier way to do pushups but yet stil effective till you build the strength to do full oness.


Start out this routine by doing 3 sets, and do as many as you can do each set, almost till muscle failure and then stop.  You should then wait ten minutes and do the same again.  As time goes on you should increase both the reps and sets that you do, to increase and burn even more fat.  In total this might add up to 5 minutes a day, certainly someting most of us can afford.



Do the pushups on a yoga mat for comfortability if you want but they work on any service, at home or in the office. 


These pushups that you are doing get your muscles alot stronger as you will see over time.  Your workouts will burn more fat then you ever imagined, it all ads up.  So if you want less fat and a more toned body do as much home fitness exercises - pushups as time will allow.

25 Ways Get 10 Mins Of Fitness Exercise

Around the House
1. When you go outside to pick up your morning newspaper, take a brisk 5-minute walk up the street in one direction and back in the other.

2. If you're housebound caring for a sick child or grandchild, hop on an exercise bike or treadmill while your ailing loved one naps.

3. Try 5 to 10 minutes of jumping jacks. (A 150-pound woman can burn 90 calories in one 10-minute session.)

4. Cooking dinner? Do standing push-ups while you wait for a pot to boil. Stand about an arm's length from the kitchen counter, and push your arms against the counter. Push in and out to work your arms and shoulders.

5. After dinner, go outside and play tag or shoot baskets with your kids and their friends.

6. Just before bed or while you're giving yourself a facial at night, do a few repetitions of some dumbbell exercises, suggests exercise instructor Sheila Cliff, owner and founder of The Oaks at Ojai and The Palms, in Palm Springs, CA, who keeps a set of free weights on a shelf in front of her bathroom sink.

While Waiting

7. Walk around the block several times while you wait for your child to take a music lesson. As your fitness level improves, add 1-minute bursts of jogging to your walks.

8. Walk around medical buildings if you have a long wait for a doctor's appointment. "I always ask the receptionist to give me an idea of how long I have left to wait," Cluff says. "Most are usually very willing to tell you."

9. While your son or daughter plays a soccer game, walk around the field.

10. Turn a trip to a park with your child into a mini-workout for you. Throw a ball back and forth and run for fly balls.

25 Ways Get 10 Mins Of Fitness Exercise

Around the House
1. When you go outside to pick up your morning newspaper, take a brisk 5-minute walk up the street in one direction and back in the other.

2. If you're housebound caring for a sick child or grandchild, hop on an exercise bike or treadmill while your ailing loved one naps.

3. Try 5 to 10 minutes of jumping jacks. (A 150-pound woman can burn 90 calories in one 10-minute session.)

4. Cooking dinner? Do standing push-ups while you wait for a pot to boil. Stand about an arm's length from the kitchen counter, and push your arms against the counter. Push in and out to work your arms and shoulders.

5. After dinner, go outside and play tag or shoot baskets with your kids and their friends.

6. Just before bed or while you're giving yourself a facial at night, do a few repetitions of some dumbbell exercises, suggests exercise instructor Sheila Cliff, owner and founder of The Oaks at Ojai and The Palms, in Palm Springs, CA, who keeps a set of free weights on a shelf in front of her bathroom sink.

While Waiting

7. Walk around the block several times while you wait for your child to take a music lesson. As your fitness level improves, add 1-minute bursts of jogging to your walks.

8. Walk around medical buildings if you have a long wait for a doctor's appointment. "I always ask the receptionist to give me an idea of how long I have left to wait," Cluff says. "Most are usually very willing to tell you."

9. While your son or daughter plays a soccer game, walk around the field.

10. Turn a trip to a park with your child into a mini-workout for you. Throw a ball back and forth and run for fly balls.

 

Do you turn to exercises to loss weight and keep fit? Do you know which exercise is good for your weight and health? If you know little as to which exercise is good for you, you should read on. Here are the best five fitness exercises and weight loss exercise. Do these exercises regularly and properly and you will find the wonderful result.

Jogging is the best anti-aging exercise. Scientists believe that regular jogging over reasonable distances can activate anti-oxidants within the body, which are effective in controlling the effects of aging.

Skiing and Swimming are the best weight-lose exercises. Because these two exercises use nearly every part of the body, they are the best choices for overall weight loss. Boxing, weight lifting and mountain climbing have similar effects. Of you are worrying about your weight try these exercises.

Walking is the best anti-high pressure exercise. Research conducted by Japanese scientists has shown that walking can effectively lower blood pressure by making blood vessels contract and relax continuously. Swimming and cycling can have the same results. If you are in pressure, you can relieve it by dong these exercises.

Aerobics and gymnastics are the best bodybuilding exercises. These exercises require coordination and grace and can both build muscle and enhance balance.

Table tennis is the best exercise for the eyes. When playing ping-pong, you have to focus on the small ball and follow its movement, making the eye muscles contract and release regularly and thereby improving or protecting eyesight.

In a word, taking exercise do good to your health. Do not ignore the importance of the exercise.

Golf fitness exercises in can improve the balance and stabilization capacities of your golf swing. Through these types of golf exercises the aspects of your golf swing such as speed and ball striking can improve. Keep in mind an important physical component relative to the translation of increased power development of your muscles for the golf swing is stabilization training. We know the creation of clubhead speed is contingent upon both your swing mechanics and body.

The more efficient in which the execution of golf swing occurs the greater amount of energy will be translated into the club thus increasing your clubhead speed. In addition if the muscles of your body are able to generate increased amounts of power within the structure of the golf swing this will also increase your clubhead speed.

Relative to increasing the power development of your muscles for the golf swing it is important to understand the necessity of this increased power to be contained within the mechanics of the golf swing.

Basically, if your body becomes more powerful and you are unable to utilize this increased energy efficiently within the mechanics of the golf swing, your swing will be compromised. In order to assure this situation does not occur with your golf swing we must increase the stabilization components of the body.

Improving the stabilization components of the body will allow you to efficiently utilize and transfer the increased power outputs of your muscles within the mechanics of the golf swing.

Stabilization can be defined as the ability of your body to efficiently maintain postural positions during functional movement patterns. This allows you to execute the athletic movement of the golf swing effectively.

Stabilization training entails developing increased levels of postural strength as well as efficiency within the nervous system. The improvement within these two physical parameters over time will enhance the stabilization capacities of your body.

As it pertains to the golf swing, it is ideal to utilize stabilization exercise incorporating the muscles used in the golf swing through the movement patterns of the swing. This will create a transfer of training effect from the exercises into the actual golf swing.

So remember the importance of golf fitness training and golf exercises to improve your swing. Keep in mind when the muscles of the body become more powerful it is imperative you develop the stabilization capacities of the body. This will allow you to efficiently utilize the power generated by your muscles within the mechanics of the golf swing.

Sean Cochran is one of the most recognized golf fitness instructors in the world today. He travels the PGA Tour regularly working with professional golfers, most notable PGA and Masters Champion Phil Mickelson. To learn more about Sean Cochran and his golf fitness exercises and training programs go to http://www.seancochran.com

Golf fitness exercises performed after a round of golf can benefit your golf swing. Typically, after finishing the 18th hole we will head to the 19th hole for a little rest and relaxation. On Tour it is not uncommon to see players head back out to the practice area for extra work after a round.

This is absolutely a choice you may decide to make, and a good one in my mind, but regardless if you head back out to the range or into the clubhouse: five minutes of flexibility exercises can do wonders for your game.

Yes, believe it or not a five minute session of golf stretches could significantly improve your golf game. Why is this the case?

Empirical evidence suggests many amateur golfers do not have the flexibility to execute the golf swing correctly. This results in the development of compensations in the swing, which in turn causes miss-hits, bogies, and scores that go higher rather than lower.

In order to stretch those "tight" muscles causing restrictions in your golf swing flexibility exercises are required. The implementation of flexibility exercise post-round can be of even greater benefit because of the timing.

After a round of golf your body is warmed-up, "loose" from the activity, muscles have been active, and the core temperature of the body is elevated.

This situation bodes extremely well for the benefits of flexibility training. Research indicates when a muscle is "warmed-up" and "loose" the ability for it to stretch and increase its' level of flexibility is much higher.

So it only makes sense if you are "tight" and your golf swing is suffering, the addition of some post-round flexibility exercises will provide you benefit. Often as I have stated previously the most common areas of "tightness" in the golfer are the lower back, hamstrings, and shoulders.

An easy post-round flexibility exercise you can perform before heading to the 19th hole is the Pyramid. It is a great flexibility exercise for your lower back and hamstrings.

Begin by separating your feet wider than shoulder width, legs straight, and toes pointed forward. Slowly lower your hands to the ground in front of the hips. A stretch should be felt in the hamstrings at this point.

Hold this position for 20 seconds and then slowly walk your hands to the right foot, keeping both legs straight. A stretch should be felt in the left hamstring at this point, hold the stretch again for 20 seconds, and then slowly repeat to the stretch to your left.

Remember how a series of golf fitness exercises after a round of golf can improve your game. Taking a few minutes after your round for some flexibility exercises can do wonders for your game in the long run and it is probably well worth the time.

Sean Cochran is one of the most recognized golf fitness instructors in the world today. He travels the PGA Tour regularly working with professional golfers, most notable PGA and Masters Champion Phil Mickelson. To learn more about Sean Cochran and his golf fitness exercises and training programs go to http://www.seancochran.com

Golf fitness exercises are key to improving your golf game. One of the greatest benefits to golf fitness exercises are increased driving distance off the tee. Increased driving distance is contingent upon improving your  clubhead speed. If the clubhead is impacting the ball at a higher rate of speed this will inevitably increase the distance the ball travels. Even small incremental changes in clubhead speed of 5 mph will significantly impact the carry on your tee shots.

The process by which the golfer can increase clubhead speed is two-fold. Step number one is increasing the efficiency at which the biomechanics of the golf swing are executed. Increased efficiency in the biomechanics of the golf swing will allow a greater percentage of the kinetic energy developed within the golf swing to be transferred into the clubhead. Thus allowing for increased clubhead speeds at impact.

The second process by which the golfer can improve how far tee shots travels is through developing the power outputs of the body. We must keep in mind it is the physical body executing the golf swing, and improvement in key areas of the body can increase the potential ball speed of your tee shots. One of these key components is the power outputs of your body.

Power can be defined as the ability to generate the greatest amount of force in a short amount of time. If the golfer increases the ability of his or her muscles to generate power, this can then positively impact the ability to drive the golf ball farther. The process by which the golfer can achieve this outcome is through the implementation of power drills within a comprehensive golf fitness program. Such exercises over time will enhance the ability of the golfer's muscles to develop increased power within the biomechanics of the golf swing.

The golfer must keep in mind power exercises are not the only type of training beneficial to the golf swing. Execution of the golf swing does require specified levels of flexibility, balance, and muscular strength to execute properly. It is only with the development of these physical components as well as with power training can the full benefit of such exercises be seen in improved clubhead speed on the tee box.

Common golf fitness power training exercises I utilize with my professional golfer's within a comprehensive golf fitness program are; medicine ball side throws, reverse medicine ball side throws, rotational chest passes, and tubing rotations. All of these exercises develop the power component of the body's muscles and will benefit the golfer over time.

Remember, golf fitness exercises can improve your golf game and clubhead speed. Keem in mind clubhead speed is contingent upon both the efficiency at which the biomechanics of the swing are executed, and the ability of the body to generate power. If you are interested in learning more about golf fitness exercises and golf fitness programs to improve your golf game take a look at my website www.seancochran.com. You will find an abundant amount information on how you can improve the driving distance off the tee and lower your golf scores.