Scapular Golf Drive Downs

Improve your golf power and swing speed

Power Golf Downswings

Top drill to hitting the ball further and increase ball striking

Restrictions at the calf and ankle are extremely common, yet often overlooked problems.  Specifically, the loss of dorsi-flexin in the ankle (pulling your foot up towards your shin) occurs in runners, cyclists, and in individuals above the age of fifty.  Because it is such a small, and specific function it is often left out of exercise programs, but it shouldn’t be.  Range of motion at the ankle is essential to the function of the foot, knee and hi during squatting, lunging, forward bending, and gait.

The exercises below are specifically designed to increase dorsi-flexion and improve lower body mechanics.

Ankle Glides

A. This exercise is the quintessential ankle mobilization to increase range of motion and decrease capsular restriction
B. Start at a wall with one foot three to four inches from the wall and the other foot positioned behind your body
C. With the front leg, push your knee towards the wall over the foot while keeping your heel flat to the ground
D. Keep moving your front foot away from the wall until it becomes just out of reach

Ankle Glides with Half-Foam Roller

A. The addition of the half-foam roller to the ankle glide puts the calf into a pre-stretched position and puts a slightly different mobilizing force through the ankle
B. Put a half-foam roller against a wall and assume the same body position as the Ankle Glide.
C. Place the ball’s of the front foot on the roller with the heel still on the ground
D. Push your knee towards the wall over the foot while keeping your heel flat.

Ankle Rocks with the Half-Foam Roller
“>
A. This drill is designed to increase range of motion of he ankle and calf
B. Stand on a half-foam roller with one foot while keep the other leg in a flexed position and both hands on the wall
C. Rock  your ankle forward and backward alternating between a tip-toe position and heels-down position.

Leg Drive-Downs and Ankle Pumps with Stretch Band
“>
A. Active stretching with the band is one of the best ways to open up the posterior chain and fascial pathways from the bottom of the foot back to the hip
B. Start laying on the ground with the stretch band around one foot
C. With a straight knee drive the leg down to the ground while holding the band tight to your chest for resistance 5-10 times
D. After the last repetition, hold the top position and pump the foot and ankle 10-15 times

Join Train Boston for the month of June and pay no dues until September!

For more information contact Kathy at 781-263-9993.

Thoracic Windmill

A. This is one of the best active-stretch exercises you can do to improve the turn in your swing and correct left/right rotational deficits.
B. Start laying on your side with the top knee flexed to ninety-degrees and the bottom leg extended slightly back.
C. With your top hand grasp your ribs and try to rotate your should to the ground.
D. All the movement should come from the upper back while the lower back stays in position.

Prone Swiss Ball Roll-Out

A. This is a great drill to promote range of motion in the upper back and shoulder and improve disassociation of the thoracic and lumbar spine.
B. Start kneeling in front of a Swiss Ball with both hands placed on top of the ball
C. Begin to roll your arms forward on the ball rotating to a palms-up position.
D. Allow your chest to sink toward the ground as you move forward and extend your upper back.

Swiss Ball Rock Back

A. Another great drill with the Swiss ball to improve upper back mobility and posture.
B. Lay supine over a Swiss ball with your body contouring the ball’s shape and both arms raised over head.
C. Begin to rock back over the ball making sure to keep the tailbone and upper back touching the ball at all times.

The Train Boston Golf  Training System is designed to improve the athletes flexibility, strength, and stability needs for all four components of the golf swing including the address, backswing, downswing and finish.

Each phase of the program focuses on the specific movement mechanics necessary to develop explosive club head speed, optimal stance position, and spare the lower back from excessive wear.

Below are two sample exercises from the Train Boston Training System.

Wall Horse Saddle

A. This exercise is one of our favorites to promote extension at the thoracic spine and range of motion at the shoulder.
B.  Stand a few feet away from from the wall with both hands against the wall slightly above the level of your head.
C. Bend your knees and begin to push your hips away from the wall
D. At the same time, bring your chest  and shoulders towards the wall to create a stretch through the upper back.

Dumbbell Golf Takeaway

A. This drill will help improve your upper back mobility and power during your golf swing.
B. Start in a forward bent position 3-4 feet away from the wall with one hand on the wall for support.
C. Holding a light dumbbell in the opposite hand swing the shoulder and arm under your chest creating some momentum.
D. Quickly rotate the shoulder and arm to swing the weight up the side mimicking the upper body movement that occurs during the follow through phase of your swing.

Check out Train Boston personal trainer, Mike Perry and his proper Olympic lifting technique.

Train Boston Summer Programs Enrollment has begun. To find the fitness and gym program that is right for you click,  “summer-programs-x-32″ below….

summer-programs-x-32