Winter conditioning

Train for golf while watching TV


(December 2009)
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By Trevor Crafton
Cozy Acres Golf Complex

Turkey dinner is wonderful, Christmas dinner may be better, but what happens when you pick your golf clubs back up in March and find out once again that you don’t have the flexibility, stamina, balance, or strength you did last season?
Well golfers, I challenge you this fall and winter to try three things only three times per week. This doesn’t take long at all. Do it at a commercial break while watching TV.
1: Stand in your athletic golf posture (you know – the one with your feet shoulder-width apart, knees slightly bent) and hold an object that has a weight value of 2-10 pounds with both hands. 
Take that weight, milk jug, basketball, etc. and hold it directly in front of your chest. Make sure both arms are completely straight out in front of you. Rotate at the waist, keeping your head straight (do not move your head), and moving your arms holding the weight from side to side. 
This simulates a golf swing on a different plane, while strengthening your abs and obliques. Do this for 30 seconds. Repeat if needed.
2: Sit down (this works well, while watching TV) lean forward and set your forearms on your thighs and knees letting your wrists hang down. Take the same weight and do wrist curls to strengthen forearms, hands, and wrists. Do 20 per wrist. Repeat if needed.
3: Lie flat on your back and both arms extended on the floor like you were to make snow angels in the snow. Put both knees together, feet off the floor and bring your knees towards your chest.  Rotate your hips from side to side, keeping arms and hands on the floor, and knees together at all times. This exercise strengthens and stretches your mid section. Do 20 hip rotations. Repeat if needed.

• Trevor Crafton holds a master’s degree in Kinesiology from Indiana University, Bloomington and an A.C.E. certification in personal training. He is currently doing off-season training with all age groups with a focus on aspiring young golfers in a four county area at Cozy Acres Golf Complex. He has begun to do personal training and is planning several group workshops during the winter months. These training sessions include all sports, not just golf. Call him at (812) 273-3137. 


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