GP Junior (Jul-Aug 19) Junior (July-Aug 19) | Page 29

With all the available knowledge and awareness on
Google and social media, do we pick up videos and
start imitating them. NO.
6 PROGRESSION WITH BAND
7 TOP VIEW
Deepika Chopra
Fitness Instructor
9 KEEP HEELS PRESSED TOGETHER, AND RAISE THE TOP KNEE
BUILDING AN ATHLETIC FOUNDATION BY
TRAINING ATHLETICALLY WILL ALLOW GOLFERS
TO DEVELOP ALL OF THE COMPONENTS
NECESSARY TO SAFELY ENHANCE THEIR SWING.
10 SIDE VIEW
11 FRONT VIEW
8 FRONT VIEW
GOLF SPECIFIC STRENGTH AND CONDITIONING is the
need of the hour for any golfer, professional, amateur or club level.
This will help each golfer discover the weak links in the kinetic
chain and progress to build the balance, dynamic mobility, linked
strength and rotary power to hit the ball further, score better and, most
importantly, stay healthy for the long golf season ahead. In my 10 years of working with golfers, I have not come across even
1 player, who has had great gluteus strength.
Building an athletic foundation by training athletically will allow
golfers to develop all of the components necessary to safely enhance
their swing. GLUTE BRIDGES : 25 repetitions each (Pic. 1-6)
Effi ciency. Putting in the time on the course, perfecting the technical
aspects of the swing and getting the ball in the hole is up to you. In a side lying position, keep heels, gluteus and shoulders in a straight
line. (Pic. 7-9)
Where do we start then?? With all the available knowledge and
awareness on Google and social media, do we pick up videos and
start imitating them. NO. BANDED SIDE SHUFFLE: 25 steps each side, in a mini squat
position. Maintain distance between the knees by not letting the band
slack. This acts as a great warm up. (Pic. 10-11)
I always start with musculoskeletal assessment and building the basic
powerhouse, without which, you cannot progress. Finally, a piece of advice for all the players, ensure your trainer
is well qualifi ed to help your body progress. A qualifi ed trainer is
your stepping stone to success.
Yes, you got it right, it is the GLUTEUS.
Weak gluteus is a sure shot way of not progressing in your game, and
also leading to compensations and injuries.
Explained are some great gluteus activation exercises.
CLAM SHELLS : 100 reps each side
GolfPlus Junior July-August 2019
29