Get Golf Fit: Week 4 Instructions & Exercises
By: Golfshake Editor | Fri 06 Mar 2020
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Welcome to week 4 of our Get Golf Fit series with fitness expert Jon Ship. Jon talks through the next 2 drills which make up the routine for the fourth and final week in the Get Golf Fit series. Watch the introduction above then complete the 2 exercises below and follow the additional instructions. These should be used in conjunction with previous weeks exercises.
This week we are going to change stability and balance at the same time to help consistency. This week the reps will reduce to around 10 with a rest of 20-30 secs, then swap legs, aiming for 3 sets dependant on fitness level.
Week 4 Exercises
Exercise 9 - Gain Speed Exercise
This video focuses on creating more stability and challenging your balance with a one legged balance with take back.
Equipment required: Resistance bands
Process:
- Create the tension in the band
- Take the band back left shoulder down and left the leg
- Aim is to maintain balance with full tension on the band
- Then pull the band down slowly with as much tension in the band as possible
- Swap legs and repeat
- Key is maintain full tension in the band and knee drives up and forwards to maintain balance
Complete:
- 10-12 repititions of this exercice followed by 30 second rest
- Aim for 2 sets of the 10 reps for each leg
- Ideally complete this drill 3 times a week
Important:
- Always go to ranges that are comfortable and feel good
- See disclaimer below
Exercise 10 - Speed Swings
This exercises focuses on speed through the swing now that we have worked on improving stability, flexibility and movement.
Equipment required: Golf Club
Process:
- Start feet together
- Take club back and take a really SMALL step the opposite way open the foot slightly
- You can only start the down swing once the lead leg is on the floor
- 60-70% to start
Complete:
- 10-12 repititions of this exercice followed by 25-30 second rest
- Aim for 3 sets of the 10-12 reps
- Ideally complete this drill 3 times a week
Important:
- Always go to ranges that are comfortable and feel good
- See disclaimer below
The Get Golf Fit series was filmed in conjunction with Jon Ship. To find out more about Jon's golf specific programme visit: www.jsgolffit.co.uk
Important Disclaimer:
As with all exercise programs, when using exercise videos, you need to use common sense. To reduce and avoid injury, you will want to check with your doctor before beginning any fitness programme. By performing any fitness exercises, you are performing them at your own risk. Golfshake, Jon Ship and jsgolffit.com will not be responsible or liable for any injury or harm you sustain as a result of this fitness programme, individual videos, or information shared on our website. This includes emails, videos and text. Thanks for your understanding.
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