The Golf Fitness System - Level 2

Contents

Introduction

Common Golf Swing Technical Breakdowns

  • Upper, Middle and Lower Body Segment Breakdown
  • Excerpts from Body and Golf Manual
  • Technical Breakdowns
    • Tight Left Arm
    • Tight/Weak Arm Triangle
    • Upper Body Elevation
    • Poking Chin
    • Rounded Posture
    • Chicken Wing Arm
    • Arms Trapped Behind Body
    • Droopy Flower Position
    • Poor Upper Body Alignment
    • Body Arches Backwards
    • The Pelvic Tilt with Left Hip Down and Right Hip Up
    • Hip Slide
    • Poor Balance
    • Beer Table Legs / Knock Knees
    • Pigeon Toes / Feet Turned In

The Melbourne Golf Injury Clinic Physiological Model

  • Good Function of the Kinetic Chain in Upper, Middle and Lower Body Segments
  • Excerpts from Body and Golf Manual
  • Good Golf Swing Patterns 1-13

Golf Specific Function Testing and Exercises

  • Upper Body Segment Functional Tests and Drills
    • Angel Wings
    • Angel Wings with Ear to Shoulder
    • Angel Wings with Nose to Armpit
    • Sergeant Major Drill
    • Sergeant Major Drill with 3 Fingers
    • Sergeant Major Drill with Palms Facing Forwards
  • Upper and Middle Body Segment Functional Tests and Drills
    • Doorway Drill - Shoulder Girdle Stabiliser
    • The Crucifix Position
    • Crucifix Pull-down
    • Posture Bar Pull-downs
    • Posture Bar Pull-downs with Finger Tips
    • Posture Bar Pull-downs Side to Side
  • Upper, Middle and Lower Body Segment Extension Tests and Drills
    • Angel Wings on the Floor
    • Bar with Double Chin
    • Bar on Neck on All Fours
    • Cat Position
    • Cat Position with Leg Extension
    • Cat Position with Arm and Leg Extension
  • Upper and Middle Body Segment Rotation Tests and Drills
    • Neck Rotation
    • Upper Back Rotation
    • Middle Back Rotation
    • Lower Back Rotation
    • Dead Bug with Rotation
    • Dead Bug with Spikey Ball Rotation
  • Middle and Lower Body Segment Lower Trunk Stability Tests and Drills
    • Lower Trunk Drill with Wall Support
    • Lower Trunk Drill with Leg Raises
    • Lower Trunk Drill with Legs Bending and Straightening
    • Lower Trunk Drill with Rocking Motion
    • Lower Trunk Drill with Cycling Motion
    • Lower Trunk Drill with Lower Pelvis and Leg Lift
  • Middle and Lower Body Segment Pelvis and Lower Limb Stability Tests and Drills
    • Hip Suck
    • Hip Suck Hold
    • Hip Suck Hold with Leg Lift
    • Hip Suck with Neck Stretch
    • Pelvic and Inner Thigh Stability Work
    • Pelvis and Inner Thigh Stability Work - Holding Position
  • Upper, Middle and Lower Body Segment Balance Tests and Drills
    • Karate Kid
    • Half Knee Squat
    • Bar Lifts
    • Bar Lifts with No Support
    • Bar Lifts with Arms in Set-up Position
    • Bar Lifts Side to Side
  • Upper, Middle and Lower Body Segment Advance Balance Tests and Drills
    • Bar Lift Side to Side Eyes Shut
    • One Legged Pull-downs
    • One Legged Pull-downs with Eyes Shut
    • One Legged Pull-downs in the Arabesque Position with Eyes Shut
    • One Legged Pull-downs in the Arabesque Position Side to Side
    • One Legged Pull-downs in the Arabesque Position Side to Side with Eyes Shut
  • Upper and Middle Body Segment Spinal Mobility Tests and Drills
    • Spikey Ball Superman
    • Spikey Ball Superman with Rotation
    • Spikey Ball Sergeant Major with Bounce
    • Spikey Ball Sergeant Major with Bounce and Reaching Arms
  • Upper, Middle and Lower Body Segment Self Massage Tests and Drills
    • Mid and Upper Back Self Massage
    • Quadratus Lumborum Self Massage
    • Lower Leg and Calves Self Massage
    • Hamstrings Self Massage
    • Ilio Tibial Band Self Massage
    • Piriformis and Gluteals Self Massage
    • Self Massage to the Pectoral Muscles
    • Self Massage for the Feet
  • Upper, Middle and Lower Body Segment Sitting and Standing Tests and Drills
    • Common Sitting Postures
    • Common Sitting Posture Progression
    • Common Sitting Posture Progression 2
    • Standing Posture
    • Standing Posture 2
    • Standing Posture Progression
  • Upper, Middle and Lower Body Segment Kinetic Chain / Full Body Awareness Tests and Drills
    • Posture Bar Kinetic Chain Connection
    • Posture Bar Kinetic Chin Connection with Take-Away
    • Swiss Ball Body Connection Bounce
    • Swiss Ball Body Connection Pull-down
    • Swiss Ball Body Connection Pull-down and Bounce
    • Swiss Ball Body Connection Lifting One Leg



Introduction | The Golf Fitness System Level 1
The Golf Fitness System Level 2
| Training for Golf | The Body and Golf
"Get Fit for Golf" books - Part 1 and Part 2
| Club Golfer CD

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