Pre-Round Preparation Part 4

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As we continue on with our series on the goals and benefits of a pre-round preparation program we are approaching the completion of your physical warm-up. From our previous articles we are well aware of the reasons behind a pre-round preparation program from a PGA TOUR perspective.

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

Again, the reasoning is quite simple and direct. The goals of a pre-round preparation program are to physically, biomechanically, and mentally prepare you for the upcoming round. These goals are completed through the following avenues: a physical warm-up to prepare the muscles and joints of the body to swing a golf club; a session at the range, short game, and putting area to get a "feel" for your swing on that particular day; and finally, a mental preparation to work on focusing yourself for the upcoming round. The final segment (mental preparation) can be intertwined with the physical warm-up and swing drills or through separate focusing drills.

As you can see a pre-round preparation program accomplishes numerous tasks that benefit you throughout the round. In addition, a pre-round warm-up is an entity often forgotten by the amateur golfer for a myriad of reasons. The reasons for this can be related to time constraints or a lack of information.

The goal of this article series is just that; provide you, the amateur golfer, with a time sensitive pre-round warm-up program, giving you the opportunity to be prepared for your round of golf.

As stated above, pre-round preparation begins with preparing the muscles and joints of the body to swing a golf club. This goal is accomplished through a series of golf fitness exercises and drills.

Up to this point in this articles series we have implemented Torso Rotations, Rotators, and Windmills into this section of the program. This week we will add the penultimate exercises into this portion of a pre-round preparation program.

The fourth exercise in this series, Single Leg Turns, is a simple exercise to perform. The goal of this exercise is to dynamically warm-up the hips and lower body for the golf swing.

To perform this exercise, simply grasp the side of a golf cart or place a club in the ground. Extend the arms straight with both the hips and shoulders facing the cart or golf club.

Slowly lift the left leg off the ground and tuck the left foot behind the right knee. Maintain your balance during this movement and keep the hips square. Slowly rotate your hips and lower body back and forth, attempting to keep your torso and shoulders stable. Rotate the hips and lower body for 15 repetitions. Repeat the exercise balancing on the right leg.

Again, remember the goal of this portion of the program is to prepare the muscles and joints of your body to swing a club. Next week we will complete this section of your pre-round preparation program.