Turning
Points
Fit For Play
Loosen your joints to develop a dynamic, on-plane swing
by SCOTT FEDISIN with TOM CUNNEFF
Illustrations by BARRY ROSS
A
lthough there are a lot of moving parts to a golf swing, the shoulders and hips are
the engines that create power, so it’s vital that they stay strong and flexible.
“The shoulder is the part of the body that moves the most, next to your hands,”
says Scott Fedisin, who works with a number of PGA T professionals. “But
our
it’s important to separate the upper and lower body. You want the shoulders and
hips to be individually strong so they can separate to create more power in your swing.”
You can do the following exercises at home or at the gym with resistance tubing, a foam
roller and a medicine ball. (When using resistance tubing, start with the green color since it
provides moderate resistance—the darker the color of the tubing, the stronger the resistance.)
HIP SWEEP
Position a foam roller upright
while holding a lightweight
medicine ball in front of
your chest so you’re not
moving the upper body.
Thereafter, alternate
the legs up and over
the roller, starting with
the legs moving inside
to out, then outside to
in. The leg on the ground
is primarily responsible for
generating stability and strength in
the exercise, while the moving leg is working
the range of motion. Do 10 reps to the
outside and 10 to the inside on each leg.
Co-author Scott Fedisin is a Nike Golf
NG360 Golf Performance Specialist based at
the Sea Island Golf Learning Center in St.
Simons Island, Ga. Co-author Tom Cunneff
is a writer from Hilton Head, S.C., and a
regular contributor to Virginia Golfer.
SIDE-STEP WITH SQUAT
This simple motion is great to improve
hip and glute strength and lateral
stability. All you need to do is stand
sideways on a step with your left leg.
Then quickly raise your right knee up to
chest level before placing the foot back
on the floor and squatting down into it.
Do 10 brisk reps before switching legs.
REACH BACKS
These two exercises increase the
shoulder’s range of motion and help
promote the separation between
the upper and lower body. With
the tubing at chest level and your feet spread shoulder width
apart, extend both arms and grab the handle with your right
hand. Pull the handle all the way back behind you with your arm
outstretched. Keep your left arm extended in front and your head
and hips facing forward. Alternate hands with each return of the
handle. Do two sets of 10 on each side. Next, get in a static-lunge
position with the right leg forward and the left leg back. Grab the
handle with both hands outstretched and rotate side-to-side with
both arms. Perform 10 reps on each side, then switch legs.
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