Fit For Play
Get Ready for Game Time
A productive pre-round stretching session can help you hit your best shots when you tee it up
by TOM CUNNEFF with CHRISTOPHER NOSS, American College of Sports Medicine certified trainer
Illustrations by BARRY ROSS
LEG SWING
Hold onto one of the roof supports of a
golf cart and slowly start swinging your
right leg from front to back while coming
up on the toe of your left foot to get the
calf firing. Perform eight to 10 reps in
both directions and then switch legs.
Next, turn toward the cart and swing
your legs from side to side in front of your
body, again slightly elevating on the toes
of the planted foot, while also letting your
body rotate. The toe of your swinging leg
should point skyward to loosen the hip
socket. Finally, bend at the hips, grab the
cart with both hands and bring one leg
slightly forward and across the midline of
the body. In order to get the most out of
this exercise, move it back and up in a half
moon arc to get the glute firing, keeping
the leg slightly bent through the range
of motion.
ARMS MOVEMENT
From a staggeredstance position,
swing the arms
along the side of
your body above
your head and
behind your back.
Allow your hips to
rotate a little with
each swing. Do five
reps and then switch legs.
Follow up the motion by spreading your
feet shoulder-width apart. You’ll work the
frontal plane by swinging the arms over
your head and behind the back so that one
hand is above the head while the other is
behind the small of your back. Let the hips
move from side to side in order to sense the
compound movement that generates power
and agility in the golf swing.
Lastly, get in
your golf posture
with your arms
extended straight
out and start
rotating, allowing
your back arm to
extend up while
folding your
front arm across
your chest.
SHOULDER STRETCH
It’s imperative that the shoulders have a lot of flexibility and mobility so that you can ingrain the proper
technique in your golf swing and prevent injuries. Facing away from a golf cart, reach back and grab one of the
roof support arms and gently turn away five times to feel a nice little pulse in the deltoid muscle of the shoulder.
Then, while holding on to the support arm, turn all the way around so that your body is perpendicular to the
cart and your arm is stretched across your chest. Lean away from the cart gently five times to stretch out the rear
deltoid before switching sides.
Finally, to loosen up the hips, face the cart, grab a cross bar and lean back in a semi-squat position with
arms extended in a straight line with your back. Bend the knee of the non-support leg and rest the ankle
on the thigh of the support leg. As you sink into this motion, drive the knee of the non-support leg slightly
toward the ground to feel a stretch through the hip of the non-support leg. Perform five reps and hold the
last one for five seconds before switching to the other side.
Co-author Tom Cunneff is a writer from Hilton Head, S.C., and a regular contributor to Virginia Golfer.
14
V IRGINIA G OLFER | J ANUARY/F EBRUARY 2014
Master_VSGA_JanFeb_2014_v20.indd 14
w w w. v s g a . o r g
1/3/14 11:40 AM
ANDERSON AND DECKER: STEVEN GIBBONS/USGA PHOTO ARCHIVES; PORTYRATA: CHRIS KEANE/USGA PHOTO ARCHIVES; SAVAGE: ROBERT WALKER/USGA
PHOTO ARCHIVES; HOLLANDSWORTH AND LAWRENCE: RICHMOND TIMES-DISPATCH PHOTO ARCHIVES; MOYERS: DAVE KNACHEL/VIRGINIA TECH ATHLETICS
C
hristopher Noss is a Charleston, S.C.-based conditioning coach who has
worked with PGA Tour professionals for more than 20 years, including
current clients Brian Gay, Rickie Fowler and Zach Johnson. In addition to
spending time in the gym with his stable of players refining their strength
and flexibility, he also prepares them to compete by incorporating an active
full-body exercise regimen.
“Doing a dynamic warm-up provides you with important feedback on areas of tightness,
and allows the body to work specifically in each area and then as a holistic unit,” Noss says.
“By performing an energetic warm-up, you will make your range session more effective and
that should result in a more enjoyable time on the course.”