Quick Help - MagazineDouble P And Having "Competitive Fire"
By Coach Joey D
I wrapped up my last blog by letting everyone know there's a huge difference between 'competitive fire' and being dubbed a 'hot head'. I want to delve into that here with a new blog. I didn't want to take away from the blog where we focused on big finishes by my guys Jason Gore and Ryuji Imada.
I've heard some chatter about my guy Pat Perez and his choice to flip his ball into the water after the 72nd hole on Sunday and we need to clear a few things up.
After playing a brilliant final round, where he was +2 after four, PP battled back with four birdies over his next eight holes. Two strokes off the lead, he had a legitimate shot with six to play and he remained two back going into the final hole.
Pat's second shot on the par-four 18th came up a few feet short, barely clearing the rocks. He chipped out, sent his third shot towards the back of the green and just missed a thirteen footer that would've given him third place outright.
The miss cost him six figures and some FedExCup points, which could come back and get you down the road. Look at Davis Love III, who PP knocked out of the Masters with that final bogey. Pat's one week 58th to 48th jump in the World Golf Rankings dropped Love out of the top fifty and out of Augusta, barring a win at the Shell Houston Open this week.
One stroke would've helped DL III at the Honda a few weeks back. It would've been the difference between T13th and T9th and it wound up costing him (roughly) eighteen FedExCup points, about $55K and arguably a guaranteed spot in the Masters entering this week.
Some folks mistake competitive fire for temper, which couldn't be further from the truth. Pat isn't the kid he used to be. He's far from it. He's a professional. He's a PGA Tour winner that knows he belongs out here. He plays golf week in and week out at an exceptional level and has absolutely zero fear of competition.
I'm not sure what the television audience saw, but everyone at Bay Hill caught Tiger Woods throwing his club down in frustration on a few occasions. Again, not out of anger but out of the sheer desire to win -- as you saw when he dropped that final birdie on the 72nd hole.
This is the PGA Tour. This is golf at its highest competitive level. Guys get caught in the moment. They'll throw a club. A ball or putter will wind up getting wet. In a game of millimeters, it's passion, people.
These guys really are the most amazing athletes as they're required to be the gentlemen of sport. Even if they keep that up 99.9% of the time, they're still going to have those momentswhere their passion and desire to win overcomes them. Anyone who doesn't understand that simply doesn't "get" what these guys go through on a tournament to tournament, day to day and hole to hole basis, competing against guy equally as talented who want it equally as bad.
PP really earned that T4th finish this past week. I got the call Monday after he got to Orlando, "JD, let's get it on. Let's get going. I want to tear it up. "First thing Tuesday morning, we're in the trailer, it's on and I'm getting 110% after his week of active rest.
Again it was about explosive strength. For those who missed it when I said it in the past, Pat Perez is pound for pound one of the strongest, toughest guys on Tour and he's a tremendous athlete.
Working with the PowerBands , kettle bell, dumbbell work, heavy medicine ball -- all movements to keep his body explosive. Both in the morning and evening, separate workouts where we focus on his flexibility and once again, it paid off. From 23rd early on and right up the leaderboard - again - thanks to consistency in the fitness trailer and on the course. As a coach, this kid continues to amaze me.
Johnny Miller talked about it throughout the broadcast, stating over and over that statistically PP can get the ball in the middle of the club face more times than anybody he's seen in a long time. A few years back Arnold Palmer called Pat one of the best ball strikers the game has seen. Perez is the truth.
Jason Dufner Finishes T3 at The JBWere Masters
By Ken Pierce
He is one of several Tour Players who have made a commitment to improving their games by working with Coach Joey D, an elite biomechanics, strength and conditioning coach on the PGA Tour and using GolfGym training products every day as part of their golf fitness programs.
“I couldn't be more proud of the run Jason has had this year,” said Coach Joey D. “He's a student of the game and his swing is so Sam Snead-esque right now, it's scary. The ability has always been there. He's now married that with a quiet confidence as well as a full on commitment to getting his body right. The fact that he's no longer chasing his Tour card, I believe we'll still see some amazing things out of him down the stretch this season.”
“Congratulations to Jason on an incredible week at the JBWere Masters,” said Ken Pierce, President of GolfGym. “He played consistently and finished only 4 shots back from the winner, Tiger Woods. He’s been playing great this whole year and I think we need to keep an eye out for him in the 2010 season.”
Easy To Do, Easy Not To Do
By Ken Pierce
While I walk I utilize one of the greatest inventions of my lifetime…the IPOD. I used to lug around that old CD player or Walkman with audio tapes. Audio tapes…what’s that, some of the younger readers are asking. Anyway, I will sometimes listen to music, but mostly I listen to motivating or inspirational speakers to get myself pumped up for the day and more importantly to learn something new.
I just finished an audio book written by Jeff Olson called, The Slight Edge. Jeff Olson is a successful entrepreneur, expert in personal development and motivational speaker. His basic theory in the book is that the choices we make throughout the day, and we make thousands of them, are either working toward our goal or away from it.
He theorizes that the choices we make are Easy to Do and Easy Not to Do and that, over time, our actions accumulate either positively or negatively. An example is going to the gym every day, or at least 3 days a week. It is easy to do and it is also easy not to do. If you choose to go to the gym one day to start your workout program, will you walk out built like Tiger Woods that day? No. As a matter of fact, except for feeling pretty good, you probably won’t notice any difference at all that day. If you don’t go to the gym to begin your program will you turn into a couch potato that day? No. You probably won’t notice any difference on that day either. But, if you do go to the gym every other day and stick with your program for a month, the cumulative affect will be noticeable and you will definitely see results. If you never go back to the gym, you will see the opposite results. The same goes for healthy eating habits. You can choose to eat nutritious food on a regular basis or you can choose to have your own personal booth at Mickie D’s. You will either get healthier or start to put the stress test on the seams of your pants.
So, how does this relate to golf and fitness? Well, let’s take warming up at the course before you play for an example. How many of you reading this actually warm up your body before swinging your clubs? Raise your hands. I don’t see very many hands. But seriously, this is a perfect example of Easy to Do and Easy Not to Do. Warming up before every round will have a cumulative affect on your body and your mind, and it is easy to do. Adding in some golf specific exercises every other day or so will have a beneficial affect as well. Start with some exercises that you can stick with and are easy to do. Make a decision to walk instead of ride a cart every other round. Swing a weighted club on a regular basis. Strengthen your core muscles on a balance/fitness ball. Walk 3 miles on a treadmill at 4am when it’s dark outside while listening to your IPOD. This magazine is full of easy exercises that will jump start your program and routine. Heck, you can buy a one of our PowerSwing Trainers and carry it with you everywhere you go (shameless plug).
If you are reading this post, which you are, and you love playing golf, which you do, then make a promise to yourself that you will make decisions that have a cumulative, compounding, positive affect on your game and your life. Easy to Do and Easy Not to Do….it’s your choice.
This has been a public service announcement from the GolfGym Guy. Hey, that was easy to do!!!!!
Building Lower Body Stability
By Ken PierceBuilding Lower Body Stability
Lower body stability is critical if you want to develop a balanced and consistent golf swing. The pictures below show some easy exercises using our PowerStance Loop. If you don't have a loop, you can use any type of bands that add resistance. (please excuse the messy hair...it's 4:30 am in the gym and the makeup artist didn't show up)This workout is simple, but will really "stimulate" those muscles that we don't regularly "stimulate". I usually put on some music with a good beat in order to keep a good cadence until my muscles burn....and they will. The great part is that the "burn" tells you that the exercises are really working.
Start with the PowerStance Loop around each ankle and get in a good strong golf posture with your knees slightly bent. Place your hands on your hips and step out to the right slightly wider than shoulder width. Take 20 steps to the right (or as many as you can in the space you have). Continue the exercise in the opposite direction in order to work both legs equally. Be sure to stay in balance as you move across the floor.
With the PowerStance Loop still around each ankle, get in a good strong golf posture.Place your hands out front as if you are holding a golf club. (in the picture I am squeezing one of our Squeasy Balls between my palms). Step out to the right and perform a half squat (down then up). Continue moving to the right and performing half squats. After 15 - 20 steps and squats to the right, repeat the same exercise in the opposite direction to work both legs equally.
In this exercise, open your arms and hands as far out to the side as possible. Move across the floor as in the previous exercises with your knees slightly bent. Alternate opening and closing your hands and fingers on each step. Try to stretch out your fingers as far as you can.
In this exercise, open your arms and hands as far out to the side as possible as in the previous exercise. With your knees slightly bent, shift your weight to your RIGHT leg and hold for the count of five (5). Shift your weight to the LEFT and hold for the count of five (5). Be sure to stay in a good golf posture with a slight bend at the waist.
In this exercise, open your hands and cross your arms in front of your body. With your knees slightly bent, shift your weight to your RIGHT leg and turn your torso as far to the RIGHT as possible (back swing position for right handed players). Hold for the count of five (5). Shift your weight to your LEFT leg and turn your torso to the LEFT (finished position for right handed players) hold for the count of five (5). Repeat this exercise 6 to 8 times in each direction. Think about stretching as far as you can to both sides. Be sure to stay in a good golf posture with a slight bend at the waist and visualize a ball in the address position.
We neglect the lower body in most workouts related to golf. Lower body stability is critical to a consistent golf swing. This simple tool can be a perfect compliment to your overall golf fitness routine.
Good Luck with this one!
Ken Pierce
Rotation and Balance Exercises with Brenda Hilcoff at D1 Athletics
By Ken PierceNot only does he keep himself in incredible shape with two workouts a day, but he is on the road most of the year with the PGA Tour. In addition, he works with many other athletes in his newly opened D1 Athletics facility in Jupiter, Florida when he is not on the Tour.
A few weeks ago, he was working with a very talented and fit tennis player named Brenda Hilcoff. He incorporates the Balance Ball and the Club 38 in the following exercises preformed by Ms. Hilcoff. Rotation and balance are important whether in golf, baseball or tennis. The following two exercises are designed to help you create more rotation and balance in your golf swing.
In the first exercise Brenda is sitting in a very stable posture on the 55cm Balance Ball holding a GolfGym Club 38. Just sitting on the ball requires the use of stabilizing muscles in the core and legs. This is a great exercise even without the additional weight of the club. You could cross your arms in front of your chest and rotate to one side then the other, getting as much rotation as possible, while remaining in a very balanced and solid posture on the ball. This exercise will help with stability, balance, flexibility and rotation.
The weight of the club, with arms extended requires more balance and strengthens the shoulders and core. In this position, you can actually pull yourself around to increase rotation and flexibility.
A key point is to stay balanced and hold the upright posture. Rotate to each side 8 - 12 times. Notice that Brenda is facing forward. A tendency in this wide swing exercise is to let the head follow the arms around. In the golf swing you don't allow your head to rotate with your shoulders and arms....so keep this exercise consistent with your golf swing movement pattern.
One more benefit with this exercise is the separation of the upper and lower body it requires. If you rotated your lower body, you would fall off the ball. Get the feeling of the upper body rotating while stabilizing the lower body on the ball.
In this next exercise Brenda is performing a Squat and Reach . Her starting position is with her feet about shoulder width apart in a very balanced and strong posture, holding the weighted Club 38 with a wide grip at shoulder height or slightly below.
The weight of the club helps to stimulate the shoulders and core during this exercise.
Brenda then drops into a squat posture remembering to keep her back as straight as possible while reaching over her head with the club.
Key points to remember about the squat:
1. Be sure to go no deeper than a 90 degree bend in the knees.
2. Keep your back as straight as you possible can while reaching as far as you can over your head. DO NOT STRAIN.
Hold this position for the count of 5 and return to the starting position.
Remember to keep your feet flat on the floor with your weight distributed evenly throughout each foot.
When starting out with this exercise, the amount of repetitions should be determined by the feedback you get from your body. If you find yourself falling forward or backward, adjust your posture to accommodate for the movement.
This exercise will stimulate all of the muscles in your body, strengthen your legs, your glutes, shoulders and core, and help to develop better balance overall.
It will also get your heart pumping because you are incorporating your big muscles to accomplish this movement pattern.
At D1, Joey has a Dynamic Balance System that he uses to determine the balance points and shows how the weight is distributed during a particular exercise. The orange pad on which Brenda is standing is part of that system.
Make these two exercises a part of your overall Golf Fitness routine and you will reap great benefits. Better balance, posture and strength which will be the foundation for creating a more solid and consistent golf swing.
Until next time.
Ken Pierce
Strength, Flexibility and Balance – Developing a “Strong Swing"
By Ken PierceI think the same holds true for your golf swing. If you strengthen the exact muscles you use in the golf swing, odds are that your swing will become stronger, smoother and more consistent. Your swing should then be able to withstand the rigors of 18 holes with 70 – 100+ golf swings, some of which have to be dug out of the deep rough or sand.
The following exercise will help you develop a strong consistent golf swing while working on your balance, posture and flexibility. I am using the GolfGym® PowerSwing Trainer. It is a latex resistance tube based unit attached to a golf training grip.
Place the foam pad under your left foot (for right handed golfers). You can put it under your right foot, but for this exercise go with your left foot in order to feel more resistance on your back swing.
Get yourself in a really good set up position (golf posture) with the end of the grip pointing to an imaginary ball. Feel your weight over the inside center of your feet and in balance. This will create a very solid foundation.
Start to take the grip back to a full back swing position. You will feel the resistance. As you take it back to the top, try to use your big turning muscles, not just your arms. Concentrate on doing the exercise correctly and slowly. Feel yourself “loading” over your right foot. Hold that position for the count of 2. Take a quick peek at your arms hands and shoulder position and make corrections if need be.
Continue through impact to a finished position somewhere between your belt and your shoulders. Hold that fully extended position for the count of 2. You will feel the muscles in your core, legs and arms firing to hold that position. Come back to the start position and do 8 - 10 repetitions. When 8 - 10 repetitions become easy, simply pick up the pace and do 15 - 20 repetitions without stopping to set up or holding at the top.
Key points to remember while doing this exercise:
- Maintain a good foundation and posture in your stance(a mirror really helps).
- Concentrate on turning around your spine. Not swaying side to side.
- Turn as far as you can on the back swing. That will help with your flexibility.
- Stay in balance as you swing. Think of your weight centered over the inside of your feet.
You can visit www.golfgym.com to see more uses of the PowerSwing Trainer.
Good Luck and Good Golfing.
Ken Pierce
The GolfGym Guy
Flexibility, Strength & Balance –"The Turn"
By Ken PierceThe following exercise involves the big muscles in your core, legs, hips, shoulders and buttocks. It will help with flexibility and make you more aware of your limitations, if any. We use the GolfGym Balance/Fitness Ball in order to isolate and identify the muscles you use when turning in the golf swing. We use the big ball because it will help all golfers, especially those golfers who have a tendency to swing with their arms and not with their core and hips. If you were to ask an arm swinger, he or she would probably say they feel as if they are turning the big muscles, when in reality, they are just swinging their arms and not turning their shoulders.
When you hug the ball, you are unable to turn without using your core and shoulders. This is a “feel” exercise, and once you do it you will see exactly what I mean. This exercise will challenge your balance and flexibility as well. The key is to hold the extended positions and to move slowly, and in balance.
Start by hugging the ball close to your chest with your arms wrapped completely around the ball.
Practice this everyday and you will experience increased core stability and begin feeling more solid in your swing.
Ken Pierce
The GolfGym Guy
Congratulations to Christina Kim and Her New Physique
By Ken Pierce
The Solheim Cup was played a couple weeks ago and I was impressed with the crowds, the appreciation for well played golf, with Michele Wi and with all the ladies with their enthusiasm and patriotism. I was especially impressed with Christina Kim and the new physique she is sporting. She must be on a new golf fitness program. Over the years, Christina has gone up and down with her weight, but it appears that she has really worked hard to slim down which has to help her confidence and playing in general.
Several years ago at the PGA Merchandise Show in Orlando, I saw Christina after she had slimmed down considerably and she looked incredibly different. Then over the next few years, the pounds crept back on and she looked like the old Christina.
That's a real problem for a lot of us whether we talk about gaining or losing weight or working out to elevate our own golf fitness level. Consistency is key.
This is a shameless plug for the GolfGym products, but they sure make it easy to dip into your golf bag, pull out the PowerSwing Trainer and do some easy golf specific exercises before you tee off. It not only gets you warmed up nicely, but it helps develop extra strength and more defined movement patterns which will definitely help your swing.
Get yourself motivated to do just a little and add on as you go. Push yourself to do 2 or 3 extra reps when doing resistance exercises. Jog/run for 25 - 50 yards every 5 minutes during your walk in the morning. Take the stairs instead of the escalator. When you are bending down to pick something up from the floor or to tie your shoe, consciously stretch your hamstrings for a few seconds. These little things are easy to do and the benefits add up over time. You will notice improved golf fitness in yourself.
I just heard that Christina may be posing for pictures in a magazine article. That would certainly be a motivating factor. Whatever her motivation and whatever your motivation...keep it up and it will pay dividends.
Ken Pierce
GolfGym
Joey D Interviewed by GolfDashBlog.com
By GolfGymGolfDashBlog: A lot of us know the name Joey Diovisalvi and have see you associated with the PGA Tour over the years. For those of who don't know you, can you bring them up to speed?
I'm a biomechanics coach on the PGA Tour and have been for over a decade now. I'm currently working week in and week out with seven Tour pros -- Pat Perez, Ryuji Imada, Jason Dufner, Charlie Wi, Chez Reavie, Jason Gore and Tom Pernice Jr. Before that I spent seven years working with Vijay Singh, including his run where he was the top-ranked player in the world. I've been featured on the CBS special "The Science Of Golf" and the ABC special "Practice Like a PGA Tour Pro". I just broke ground on my D1 Athletics facility in Jupiter (FL) and I have a book that will be released early 2010 by St. Martin's Press, "Fix Your Body, Fix Your Swing".
GolfDashBlog: Can you define Golf Biomechanics for us?
Simply put, biomechanics is the study of the living body as the forces of gravity effect the muscular skeletal system. Regarding how it applies to golf, the body moves through ranges of motion and the muscular skeletal system is effected by how you swing the club. Gravity obviously plays its part in this, as well. With the force that it takes to accelerate and decelerate the club and the hips... the way both the spine and hips move in rotation... the forces of gravity start to effect the muscular skeletal system... it's all about how those movements happen.
GolfDashBlog: Why are Biomechanics so important to golf?
If you have a mechanically sound body that rotates, goes through its ranges of motion and understands how to handle acceleration/deceleration - you then move the muscles, bones and the joints properly, having much more efficiency and effectiveness in the golf swing.
GolfDashBlog: How can the average player improve his/her game with biomechanics?
Great question. If you're an average player and you start to understand how the body works when it sets itself up and starts to move. When one part of your body is stable and another part begins to rotate or accelerate through rotation. The more you understand how to get the body to move in rotation - then starting and stopping, handling the effects of gravity, you then start to handle the effects of prehab or being able to strengthen something before it expects amazing amounts of demand and load.
GolfDashBlog: What types of exercises can increase our golf biomechanics?
I've posted some specific exercises on YouTube over the past few months. I suggest checking out the 90/90 drill, the lower back one-leg stretch and the squat & reach drill, for starters. These are all exercises you can do at home with some PowerBandz, a balance ball and a weighted club. Medicine ball rotation and band rotation are both instrumental in your workout.
GolfDashBlog: Are their any specific training aids that can help improve our biomechanics?
Without sounding like a pitchman, I'd have to say the GolfGym PowerSwing Trainer is a must. We use it on the PGA Tour with the guys in the trailer and I've had other guys like Zach Johnson and Luke Donald tell me that they needed some for the home gyms they were building in the off-season. If the PowerSwing Trainer is good enough for the guys on Tour, that should tell the everyday golfers outside the ropes how legitimate this piece of equipment is.
GolfDashBlog: Does each person have to be tested individually for their biomechanics level?
I did an interview with Stack Media today and was asked the same question. Absolutely. There's no way for anybody to ever understand the full use unless the get a biomechanical assessment on how their body rotates and how it moves through the golf swing in ranges of motion. Assessments determine where you are biomechanically.
GolfDashBlog: How can biomechanics help me hit the ball farther?
The key is understanding how the body moves in proper mechanical positions. How it rotates, loads/releases, accelerates/decelerates, etc. Once you do these things properly and allow the muscles and bones to move in a symbiotic relationship, they understand the process of the golf swing and how they're supposed to react with it.
GolfDashBlog: Where can I find more information and biomechanics and where I might take an assessment?
For starters, the D1 Athletics facility I recently opened in South Florida. Anyone interested in setting up and appointment, email me and we'll get you squared away. Dr. Greg Rose has done a great job with TPI (Titleist Performance Institute) certified assessors. Check out the TPI website as that will give you a point in the right direction, as well.
Thanks to GolfDashBlog.
Joey D.
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