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By Sean Cochran
Special to PGATOUR.com

There are a number of components required for successful long iron shots into the green, including the maintenance of your spine angle. This week we will discuss how to utilize golf fitness exercises to assist in this process.

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

Overall, a number of physical components are necessary for the execution of long iron shots. As we discussed last week, this is due to the fact that we must draw the club through a long range of motion on the correct swing plane which leaves you with little room for error in either tempo or sequencing in every phase of the swing.

Now in order to accomplish the requirements of long irons the amateur golfer must have certain levels of flexibility, balance, strength and power. If the body is lacking in any or all of these physical components, execution of long iron shots may be difficult. In order to provide you with the opportunity to hit long iron shots successfully, we can implement golf fitness exercises into your training program to develop these parameters.

Last week we began this process for long irons with a discussion on flexibility. Flexibility training essentially provides your body with the ability make a full shoulder turn and draw the club through the long range of motion required of these shots.

Once the flexibility parameters of the body are developed it is time to move onto the next step in this process -- the development of strength. Strength is a concept we have discussed previously and again is important to this aspect of your golf game.

A quick review indicates the golf swing, long irons included, requires the maintenance of a spine angle and additional postural positions. In order for your body to perform the requirements of the golf swing, the muscles of your body require certain levels of strength.

Strength relative to the golf swing can be defined as the ability of your muscles to exert the required levels of force to perform the movements within the swing. If your body is lacking in the levels of strength required of the golf swing, the ability to maintain your spine angle and postural positions of the swing will be compromised.

Following the guidelines we utilized in conjunction with developing flexibility for long iron shots, we will do the same with muscular strength. We will implement golf fitness exercises to develop the required levels of strength to maintain a consistent spine angle in your long iron shots.

One such strength exercises I often use with professional golfers for this goal is Bent Knee Marches. This is a simple exercise to perform and is very proficient at developing strength in the hips, abdominals, lower back, and hamstrings, all of which are important muscles in the maintenance of your spine angle.

Begin the exercise lying with your back flat on the floor, knees bent, and feet together. Point your toes upward by pressing the heels into the floor. Elevate your hips off the floor inline with your knees and shoulders.

Slowly lift the left heel off the floor maintaining a bend in the knee and hips elevated. Continue to lift the heel 3-4 inches off the floor, pause for one second, and return to the starting position of the exercise. Repeat the "lift" with the right heel. Alternate back and forth for 10-15 repetitions.

Keep in mind there are a number of components required in the execution of long iron shots, one of which is a fixed spine angle. And don't forget -- in order to maintain a fixed spine angle certain levels of muscular strength are required of your body.