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The Tour Report

September 6 2012

2:30 PM

Fitness: Distance

By Sean Cochran, Golf Fitness

MB Scoop Throw Distance with the driver, 3-wood, long irons, or even the scoring clubs is undoubtedly one of the most sought after improvements within the game of golf, and how to improve distance is one of the most frequently asked questions.

A number of components have a bearing on improving distance. Equipment appropriately fitted to your golf swing will be of benefit. Increasing the efficiency by which the golf swing is executed will invariably equate to increased swing speeds. Finally, a fitness component exists in the pursuit of distance.

The body executes the golf swing and generates speed within the biomechanics of the swing. The amount of speed the body has the ability to produce within the swing is dependent upon the power outputs of the muscular system. A specialized type of training can increase the power outputs of the body, thus providing the golfer with the opportunity to increase swing speeds on the physical side of the distance equation.

Med Ball Standing Side Throw This type of training is commonly referred to as plyometric training and increases the ability of your muscular system to generate speed. Relative to the sport of golf, speed development within the swing is acquired from the entire body. Three very good plyometric exercises to develop power for the golf swing are the Scoop Throw, Medicine Ball Side Throw, and Chest Pass.

Scoop Throw (Lower Body Power): Stand facing a concrete wall. Place the body 6-8 feet away from the wall, feet slightly wider than shoulder width. Grasp a 6-12 lb. medicine ball with both hands in front of the hips.

Bend the knees, squat downward, allowing the ball to move in between the legs. Forcefully extend the hips forward and throw the ball forward towards the wall. Catch the medicine ball, return to the starting position of the exercise, and repeat for 6-8 repetitions. Reset your body position between each throw and use the lower body during the exercise.

Med Ball Chest Pass Medicine Ball Side Throw (Rotary Power): Stand 3-4 feet away from a concrete wall. Stand with the feet shoulder width apart, and knees slightly bent. Grasp a 4-12 lb. medicine ball and place your hands next to the left hip.

Forcefully rotate your hips to the right, throwing the medicine ball against the wall. Allow the hips to rotate and your arms to fully extend. Catch the medicine ball and return to the starting position of the exercise. Do not pause during this exercise but utilize the body’s stretch reflex during this exercise. Repeat the throw for 6-8 repetitions. Repeat the exercise sequence on the opposite side of your body. Create a rhythm with the throwing and catching of the medicine ball.

Chest Pass (Upper Body Power): Stand 6-8 feet away from a concrete wall. Place the feet shoulder width apart, knees slightly bent, and hands grasping a 4-12 lb. medicine ball. Place the medicine ball directly in front of the chest.

Step forward towards the wall with the left foot and forcefully extend both arms throwing the medicine ball against the wall. Maintain an upright torso and extend the arms. Catch the ball off the wall, return to the starting position of the exercise and repeat the exercise stepping forward with the opposite foot. Perform 6-8 repetitions. Keep the torso upright and allow the ball to bounce on the floor before catching it on the return.

To learn more about Sean Cochran and his golf fitness training exercises and golf fitness programs go to http://www.seancochran.com

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