2010 GOLF GUIDE
Edited by Joe Gill
The Republic, Columbus, Ind., Thursday, March 11, 2010
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ANDREW LAKER | THE REPUBLIC
Using a BOSU trainer, Tipton Lakes Athletic Club fitness director Ian McGriff demonstrates a scorpion kick, an exercise helpful in building rotation in the hips.
PHYSICAL Continued from Page 6
with the other foot. Move in both directions to work the outside of the hips. Strong hips help when you have an uneven lie, such as when you are in a bunker. ● 1-leg stands and taps Stand on foam mats, a pillow, BOSU ball or any unstable surface. Do it barefoot to really engage all of the little muscle fibers. Start with just standing on one leg then stand on the other. Next get a partner to tap you on different parts of your body — hip, shoulder, knee — and you follow by tapping the same spot. This works on staying balanced while shifting your weight. ● Balancing-discs swings Frasier has students begin with the one-leg stands on balance discs. Once they have that down, he has them stand with each foot on a disc. The players will take swings with a club, focusing on keeping balance and shifting weight. It’s instant feedback. If you’re off-balance, you’ll fall off the discs. A more advanced exercise involves standing on an upside-down BOSU ball and swinging a club. You will have to stay very centered and balanced to keep the ball from tipping.
ANDREW LAKER | THE REPUBLIC
Dr. Nathan Frasier demonstrates an exercise to improve balance.
Core strength ● Ball rotations Sit on a BOSU ball and balance your-
self. Next take a medicine ball or any weighted object and twist side to side, touching the object to the ground. To
make it more difficult, lift your heels off the ground. ● Ball walks There are four progressions to this exercise that Frasier uses, and it focuses on your core abdominals and oblique muscles. First get in the push-up position with your feet on a medicine ball. Hold this position without twisting or falling off to the side. Second, keeping your abdominals tight, walk the ball with your feet up to your hands and back. Once you can do that easily, bend over at the waist with a ball in your hands. Walk the ball out with your hands and extend out with no rotation. If you can do each one independently, you are ready for the final step. In the push-up position, put a ball under your feet and in your hands. Now your upper and lower body must work together to stay still. This requires great body control. ● Gate swing Core strength is more than just abdominals and includes the gluteus, hamstrings and back muscles. You’ll want to make these areas stronger and more
See PHYSICAL on Page 8