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Complete Index Sections Conditioning & Strething Problems & Cures Functional Ankle Knee Hip Trunk Abs Shoulder / Arm Tubing Muscle Isolation Stretching: Leg Stretching: Trunk Stretching: Wrist Pregame Warm-up Routine Total Conditioning For Golfers Hitting Right Hitting Thin Hitting Fat Hitting Left No Power Functional Takeaway Squat I Takeaway Squat II: “Magic Move” Takeaway Squat III Golf Lunge: Takeaway Shoulder Turn: Address to Impact Shoulder Turn: Follow Through Finish Squat I Finish Squat II Golf Lunge: Finish Hitting Zone Twister Down Swing Back to top Ankle Supro Dance Heel Raise / Lower – Knee Straight Heel Raise / Lower – Knee Bent Back to top Knee Knee Machine: Arm Positions (with / without Weights) Knee Machine I (Anterior Balance / Reach) Knee Machine II (Anterior Lateral Balance / Reach) Knee Machine III (Lateral Balance / Reach) Knee Machine IV (Posterior Medial Balance / Reach) Knee Machine V (Posterior Lateral Balance / Reach) Squat Half Squat Single Leg Squat Wall Squat Lunge: Starting Arm Positions Lunge: Arm Positions for Reach Lunge: Sagital Lunge: Lateral Lunge: Posterior Lateral Lunge Matrix Step Down: Anterior Step Down: Lateral Step-Down: Posterior Medial Back to top Hip Butt Blaster: Posterior Lateral Step Down Butt Burner Anterior Hip Dominant Lunge Lateral Hip Dominant Lunge Rotational Hip Dominant Lunges Anterior Jump Lateral Jump Medial Jump Clockwise Rotational Jumps Counterclockwise Rotational Jump Lateral Rotational Jump Medial Rotational Jump Anterior Rotational Jump Backward Jump Backward Rotational Jump Anterior Hop Lateral Hop Clockwise Rotational Hop Counter Clockwise Rotational Hop Anterior Rotational Hop Lateral Rotational Hop Medial Rotational Hop Backward Rotational Hop Backward Rotational Hop Back to top Trunk Twister Shoulder Turn: Address / Shoulder Turn to Impact Shoulder Turn: Impact to Follow Through Shoulder Punch Shoulder Machine Modified Bench Row Trunk Stretch Back to top Abs Abdominal Slide Crunch Diagonal Crunch Ball Toss Full Sit-Up Total Sit-Up Lower Abdominal Set Standing Abdominals Shaking Abdominals Back to top Shoulder / Arms Push-Up (Modified) Push-Up (Standard) Push-Up: Wide Arm Push-Up: with Elevators (Modified / Standard) Egyptian Modified Egyptian Shoulder Punch Shoulder Machine Back to top Tubing Arm: Rowing Arm: Pushing Arm: Internal Rotation Arm: External Rotation Lifting: Arms Dominant (Hands Together) Lifting: Arms Dominant (Hands Apart) Lifting: Legs Dominant (Hands Together) Back to top Muscle Isolation Arm Press (Single) Bench Press: Barbell Bench Press: Dumbbell Triceps Push Biceps Curl Triceps Curl Deltoid Fly Triceps Lift Modified Bench Row Back to top Stretching: Leg Calf / Gastoc: Runners’ Stretch I Calf / Soleus: Runners’ Stretch II Knee / Quad Hip Extension Hip Abduction: with Roller Hip Adduction Hip External Rotation Back to top Stretching: Trunk Flexion Extension Rotation Rotation – Sitting Rotation Back to top Stretching: Wrist Flexion / Extension Radial / Ulna Deviation Back to top Pregame Warm-up Routine Aerobic Activity Golf Stretch: Club Swinging Golf Stretch: Wait Hit Golf Stretch: Neck Rotation Golf Stretch: Neck Side Flexion Golf Stretch: Neck Forward / Backward Bending Golf Stretch: Trunk Rotation Golf Stretch: Trunk Rotation Golf Stretch: Trunk Side Flexion Golf Stretch: Trunk Forward / Backward Bend Golf Stretch: Shoulder External Rotation Golf Stretch: Shoulder Internal Rotation Golf Stretch: Quad Golf Stretch: Buttock Back to top Total Conditioning for Golfers Driving Range Activities Golf Lunge: Takeaway Golf Lunge: Finish Shoulder Turn: Take Away Shoulder Turn: Follow Through Egyptian Modified Egyptian Back to top Hitting Right Slicing / Pushing/ Shanking / Off Toe SLICING Grip- Weak Grip Grip- Left Hand Grip Pressure Address- Open Clubface Blocking: Roll Forearms Blocking: Touch Forearms Blocking: Left-handed Topspin PUSHING Club- Lie Too Flat Club- Shaft Too Short Address- Converging Alignment Address- Shoulders Closed Address- Ball Position Back Head / Spine Movement: Metal Pole Down Back Head / Spine Movement: Forehead Touching Wall Head / Spine Movement: Recreate Perfect Impact / Hold in Front of Mirror Head / Spine Movement: Shaft & Shoulder Together Disconnection: Plug Left Arm In Disconnection: One Piece Takeaway Disconnection: Towel Under Arms Disconnection: Lift Club at Address SHANKING Address- Too Close / Spine Erect Address- Hosel Aligned With Ball Head / Spine Movement: Forehead Touching Wall Clubface Open at Impact, Blocking: Roll Forearms Clubface Open at Impact, Blocking: Touch Forearms Clubface Open at Impact, Blocking: Left-handed Topspin Swing Path Out to In: Three Ball Drill Swing Path Out to In: Clubhead Behind Body Swing Path Out to In: Shoulder / Forearm Alignment at Impact Swing Path Out to In: Club Over Masking Tape Disconnection: Plug Both Arms In Disconnection: One Piece Takeaway Disconnection: Lift Club at Address OFF TOE Address- Spine Too Erect / Reaching for Ball Ball Position- Too Far Forward Blocking: Roll Forearms Blocking: Touch Forearms Blocking: Left-handed Topspin Head / Spine Movement: Metal Pole Down Back Head / Spine Movement: Forehead Touching Wall Head / Spine Movement: Sheet of Glass Above Head Head / Spine Movement, Impact: See Empty Spot Head / Spine Movement, Impact: Recreate Perfect Impact / Hold in Front of Mirror Back to top Hitting Thin Address- Spine Too Erect Ball Position- Too Far Forward Ball Position, Fairway Woods: Take Divot Ball Position, Teed-up Wood: Move Back Head / Spine Movement: Metal Pole Down Back Head / Spine Movement: Forehead Touching Wall Head / Spine Movement: Sheet of Glass Above Head Head / Spine Movement, Impact: See Empty Spot Head / Spine Movement, Impact: Recreate Perfect Impact / Hold in Front of Mirror Locked Knees Casting (Scooping): Pinch / Squeeze / Compress / Trap the Ball Casting: Drive Ball Down into Spot in Front of It Casting: Hit Red Stripes Casting: Lean Shaft with Face Pointing Down Casting: Right Wrist Back Through Impact Casting: Left Wrist Raised Through Impact Casting: Point Right Palm Down Through Impact Casting: Bow Shaft Against Chair Leg Casting: Put Middle Groove Against Red Stripes Casting: Stare / Hit Ahead of Ball Casting: Hands Pass Ball Before Impact Casting: Right Elbow Leads Hands Down Casting: String Attached to Shaft Casting: One Piece Upper Body – Slow Motion Drill Blocking: Roll Forearms Blocking: Touch Forearms Blocking: Left-handed Topspin Swing Plane, Address- Too Erect at Address Swing Plane, Backswing: Wagon Wheel / Sheet of Glass Swing Plane, Downswing- Shaft Too Horizontal Swing Plane, Backswing- Laying Club Off Swing Plane, Backswing: End of Club Points to Target Line Swing Plane, at the Top: Upper Arm Parallel to Ground Swing Plane, at the Top: Triangle of Air Between Arms Swing Plane, at the Top: Left Arm Higher Than Shoulder Swing Plane, at the Top: Hands Higher Than Head Back to top Hitting Fat Swing Plane, Downswing- Shaft Too Vertical Eye-Hand Coordination: Hit Spot on Mat Address- Club Behind Ball Address: Find Correct Ball Position Head / Spine Movement: Metal Pole Down Back Head / Spine Movement: Forehead Touching Wall Head / Spine Movement: Sheet of Glass Above Head Head / Spine Movement: See Empty Spot Head / Spine Movement: Recreate Perfect Impact / Hold in Front of Mirror Head / Spine Movement: Chin on Table Top (1 of 3) Head / Spine Movement, Legs: Kick Right Knee (2 of 3) Head / Spine Movement, Legs: Left Hip Back (3 of 3) Head / Spine Movement, Legs: Inside of Right Foot Head / Spine Movement: Slow Motion Drill Casting (Scooping): Pinch / Squeeze / Compress / Trap the Ball Casting: Drive Ball Down into Spot in Front of It Casting: Hit Red Stripes Casting: Lean Shaft with Face Pointing Down Casting: Put Middle Groove Against Red Stripes Casting: Stare / Hit Ahead of Ball Casting: Hands Pass Ball Before Impact Casting: Right Elbow Leads Hands Down Casting: Point Right Palm Down Through Impact Head / Spine Movement: String Attached to Shaft Casting: One Piece Upper Body – Slow Motion Drill Casting: Right Wrist Back Through Impact Casting: Left Wrist Raised Through Impact Casting: Bow Shaft Against Chair Leg Weight Shift- Don’t Slide Hips Knees- Don’t Increase Flex Back to top Hitting Left Hooking / Pulling HOOKING Clubs- Woods, Closed Clubface Grip- Strong Grip Grip- Right Hand Too Tight Address- Closed Clubface Casting (Scooping): Pinch / Squeeze / Compress / Trap the Ball Casting: Drive Ball Down into Spot in Front of It Casting: Hit Red Stripe Casting: Lean Shaft with Face Pointing Down Casting: Stare / Hit Ahead of Ball Casting: Hands Pass Ball Before Club Hits Casting: Right Elbow Leads Hands Down Casting: Point Right Palm Down Through Impact Casting: String Attached to Shaft Casting: One Piece Upper Body – Slow Motion Drill Casting: Right Wrist Back Through Impact Casting: Left Wrist Raised Through Impact Casting: Bow Shaft Against Chair Leg SHANKING Swing Path Out to In: Club Over Masking Tape Swing Path Out to In: Shoulder / Forearm Alignment at Impact Swing Path Out to In: Clubhead Behind Body Swing Path Out to In: Three Ball Drill Swing Path Out to In: Cardboard Box Drill (1 of 3) Head / Spine Movement, Legs: Kick Right Knee (2 of 3) Head / Spine Movement, Legs: Left Hip Back (3 of 3) Head / Spine Movement, Legs: Inside of Right Foot Swing Path Out to In: Right Elbow Leads Hands Down Swing Path Out to In: Hit Inside of Ball Swing Path Out to In: One Piece Upper Body – Slow Motion Drill Ball Position- Too Far Forward Clubs- Lie Too Upright Clubs- Shafts Too Long Address- Open Shoulders Address: Square Shoulders and Forearms Disconnection: Plug Left Arm In Disconnection: One Piece Takeaway Disconnection: Towel Under Arms Drill Disconnection: Hold Club Above Ground at Address Back to top No Power Balance: at Address Head / Spine Movement: Recreate Perfect Impact / Hold in Front of Mirror Balance: Same Speed Back / Through Balance: Fix / Hold Follow -Through Balance- Spinning Left Foot Braced Right Leg: Lift Outside of Right Foot Braced Right Leg: String on Right Knee Braced Right Leg: Hip-High Brick Wall Clubhead Speed: Light Grip Pressure Clubhead Speed: Relaxed Shoulders Clubhead Speed: Test Relaxed Left Arm at Address Coiling: Left Shoulder Behind Ball Coiling: Left Shoulder Over Right Foot Coiling: Back Faces Target Coiling: Sternum Points at Hands Divots: Pinch / Squeeze / Compress / Trap the Ball Divots: Drive Ball Down into Spot in Front of It Divots: Hit Red Stripe Divots: Lean Shaft with Face Pointing Down Divots: Put Middle Groove Against Red Stripe Divots: Stare Ahead of Ball Divots: Point Right Palm Down Through Impact Divots: Right Wrist Back Through Impact Divots: Left Wrist Raised Through Impact Divots: Bow Shaft Against Chair Leg Full Follow - Through: Hold It Hinging / Unhinging Wrists Inside Path- Laying Off in Backswing (1 of 3) Head / Spine Movement, Legs: Kick Right Knee (2 of 3) Head / Spine Movement, Legs: Left Hip Back (3 of 3) Head / Spine Movement, Legs: Inside of Right Foot Inside Path: Three Ball Drill Inside Path: Clubhead Behind Body Inside Path: Right Elbow Leads Hands Down Inside Path: Close Shoulders Inside Path: Hit Inside of Ball Inside Path: Cardboard Box Drill Inside Path: One Piece Upper Body – Slow Motion Drill Inside Path: Swing to Right Inside Path: Right Elbow Leads Hands Down (1 of 3) Head / Spine Movement, Legs: Kick Right Knee (2 of 3) Head / Spine Movement, Legs: Left Hip Back (3 of 3) Head / Spine Movement, Legs: Inside of Right Foot Releasing: Roll Forearms – Left, Right, Both Releasing: Touch Forearms Releasing: Left-handed Topspin Sweet Spot: Directly Behind Ball Sweet Spot: Arms Hang Freely Sweet Spot, Head / Spine Movement: Forehead Touching Wall Disconnection: Plug Left Arm In Disconnection: One Piece Takeaway Disconnection: Towel Under Arms Drill Disconnection: Hold Club Above Ground at Address Tempo / Rhythm: Hit Ball 33% Shorter Tempo / Rhythm: Same Speed Back / Through Tempo / Rhythm: Wrists Cock on Downswing Drill Weight Shift: Move Head to Right Immediately Weight Shift: Left Shoulder Over Right Foot Weight Shift: Get Behind Ball Weight Shift: One Piece Upper Body – Slow Motion Drill Back to top Back to Kit