Print this page  |  Close Window

By Sean Cochran
Special to PGATOUR.com

As we continue with our series on golf fitness exercises to improve your play during the season, we shift our attention to those long iron shots that for some are the trickiest shots in the bag.

GET TO KNOW SEAN COCHRAN

Sean Cochran is one of the most recognized golf fitness instructors in the world today. He travels the PGA TOUR regularly and works with TOUR professionals, most notably Masters and PGA Champion Phil Mickelson.   He has been involved in the production of numerous golf fitness videos and books including Core Golf Fitness. He has authored numerous articles with publication credits in Golf Digest, Sports Illustrated, and Golf Magazine.   In addition to working with Mickelson, Cochran has worked with LPGA Champion Hee Won Han, U.S. Open Champion Corey Pavin, world-renowned golf instructor Rick Smith and short game expert Dave Pelz.   Cochran continues to speak at seminars and clinics around the country on golf fitness. In his free time he enjoys golf and surfing. He resides in Del Mar, Calif.   To learn more about Sean and his golf fitness programs,  click here • Training tips archive,  click here • Off-season workout,  click here • Set-up exercises,  Click here • Tightness?  Here's your help

Your long irons are typically used for those second shots on par 5s as well as long par 3s. These shots require pinpoint accuracy, possible shaping of the ball flight, and distance control -- quite a lot to ask out of your swing when looking at the pin from a distance!

Assuming you are in the fairway or hitting from the tee box, long iron shots can be very difficult to execute, while hitting from the rough makes it even more difficult. There are many reasons for this, including longer shafts that require you to draw the club through a longer range of motion on the correct swing plane.

This all requires exact timing, tempo, and the correct sequencing of the swing. Often times the amateur struggles with one or all three of these concepts with the longer irons and it is easy to understand why this is the case. Essentially, there is more room for error in every phase of the swing from take-away, backswing, downswing, and into impact.

To assist the amateur in the execution of long iron shots, we must first understand some of the basic components required of the body in the execution of these shots. First and foremost, long iron shots require you to draw the club through a large range of motion. In order for the body to accomplish this task a certain amount of flexibility is required. Flexibility will allow you to make a full shoulder turn, maintain a fixed spine angle and provide you the opportunity to sequence the golf swing correctly.

In addition to drawing the club through a large range of motion, long iron shots require tempo. Tempo allows for the mechanics of the golf swing to be sequenced correctly and in order for your golf swing to have nice tempo balance is required. Balance in relation to the body is a combination of both your nervous and muscular systems. It is the interaction of both these systems working efficiently and effectively to execute the mechanics of the golf swing.

Finally, long iron shots require the development of clubhead speed. Clubhead speed, as we all know, is power, and power is developed by both the mechanics of your swing and body. Increasing the power outputs by the muscles of your body will enhance the clubhead speed of your long iron shots.

This short list of the physical requirements of the body for long iron shots should allow you to see how important the body is in the execution of these shots. To begin the process of assisting you in the execution of your long iron shots let us start at the top of the list -- flexibility. More often than not the amateur golfer lacks the flexibility within their body to execute long iron shots correctly. This causes a myriad of problems resulting in changes of the swing plane during the execution of these shots.

We are well aware that long iron shots require a full shoulder turn in which your spine angle stays fixed. In order to execute this move correctly a large degree of flexibility is required within the hips. If you are lacking in flexibility within this area of the body, a full shoulder turn can be very difficult to execute.

One exercise I like to use to increase flexibility and mobility in the hips is what I call the iron cross. Begin this exercise by laying flat on the floor, legs straight, and arms extended straight from your shoulders.

Lift your left leg slightly off the floor. Slowly rotate the left foot towards your right hand keeping the leg straight. Continue to rotate the left leg towards the right hand until a stretch is felt in your glutes, lower back, or hip. Pause for one second, return to the starting position of the exercise, and repeat with the opposite leg. Alternate back and forth for 15-20 repetitions.

Keep in mind long iron shots require a lot out of the body and flexibility is the first step in the process in of executing these shots correctly.