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Do the Cardiogolf Pre-Round Warm Up Routine.

Practice something about your game everyday. #CardioGolfChallenge

To progress and improve your fitness throughout the years, you need to change your routine up every few months to keep your system stimulated. Here are some suggestions on what I call progression:

• Learn each exercise to perfection. Continue to work on your form.
• To get stronger: increase the resistance and add heavier weights.
• Increase the amount of repetitions you do for each exercise.
• Increase the amount of time you exercise.
• Add speed to your exercise.
• Increase the amount of days you exercise.
• Reduce stability to train your balance by doing exercises on one leg.

The Cardiogolf Speed Progression Drill will help you rehearse swing positions and increase clubhead speed. The idea here is to start off doing slow motion swings, working on swing positions and then gradually increasing the pace until you build up to full speed.

Watch Karen Palacios-Jansen and Christina Ricci, LPGA Teaching and Fitness Professionals, demonstrate the Cardiogolf Speed Progression Drill.

Try to make each swing a different speed and increase the tempo gradually and smoothly. Starting off slowly, then working up to full speed will help you rehearse your swing and make the motion automatic.

Cardiogolf Speed Progression Drill

• Set up with your Shortee Practice Training Club.
• Swing the club back in slow motion as if someone was showing you your swing frame by frame.  This is speed no. 1.
• Start over and swing the club at speed no. 2.
• Start over and swing the club at speed no. 3, gradually increasing the pace and speed each of the swing.
• Start over and swing the club at speed no. 4.
• Start over and swing the club at speed no. 5.
• Start over and swing the club at speed no. 6
• Start over and swing the club at speed no. 7.
• Start over and swing the club at speed no. 8.
• Start over and swing the club at speed no. 9.
• Start over and swing the club at speed no. 10.
• Finish in balance.

There are a number of physical elements that determine how fast you can swing the club. You need to have sound swing fundamentals and correct swing biomechanics.  You need to have a square clubface and swing the club in the correct sequence while coordinating all body parts, so they work efficiently and effectively. Any swing faults can lead to swing compensations and inefficient movement that could slow the club down.

You need to be able to take all you muscles and joints through full range of motion to create your maximum clubhead speed. You will not be able to swing your fastest if you have poor or shorten range of motion.

The other physical element that is imperative to helping create clubhead speed is your strength.  Resistance or strength training can help you increase your clubhead speed.  To swing the club at your fastest, you need to load and fire your muscles at their maximum capacity.  Without a power base, you will not be able to wind up and load your weight efficiently. Any limitations in strength will lead to swing compensations and reduced speed.

Simply improving these elements can help you improve your clubhead speed. To maximize your golf speed, you need to establish a base of flexibility, endurance and strength.  Then your training needs to be specific to golf.  Do exercises that are similar to the movements done in the golf swing.

Practice something about your game everyday. #CardioGolfChallenge