Episode 1

Ball-istic

On the 2006 season premiere of "Golf Fitness Academy presented by Titleist," co-hosts Dave Phillips and Dr. Greg Rose will introduce you to the Swiss Ball and demonstrate a series of exercises to help every aspect of your golf game.  The Swiss Ball, originally used mostly in rehabilitation, is now commonly found in most exercise facilities and is a great tool for developing core, upper body and rotational strength as well as stability and mobility in your golf swing.

Episode Details

• Introduction
  -How to find the right size Swiss ball
• Posture
  -Explanation and demonstration of Neutral Pelvis position
  Importance of finding and maintaining this position     throughout all exercises
  o Exercises –
  • Posture
  • Prone Walkout
  • Supine Bridges
  • Table Tops 
• Core Strength
  -Core muscles are the most important muscles in the golf swing
  -Most exercises using the Swiss ball target the core muscles
  o Exercises-
  • Roll Outs
  • Roll Ups
  • Curl Ups
  • Medicine Ball Curl Ups
  • Side Crunches
  • Reverse Crunch
  • Reverse Ab Lifts
  • Planks
  • Advanced Planks
  • Fish Tails
  • Toe touches


Performance Tip 1: Dr. Greg Rose demonstrates advanced exercise using the Swiss ball that will build upper body strength and core stability.
Performance Tip 2: Dr. Greg Rose demonstrates great exercise for the rotator cuff that will help create more width in the golf swing.

• Upper Body Strength
  -Great exercises to focus on two of the major muscles in the upper body – the pectoral muscles (chest) and the triceps.
  o Exercises-
  • Push Ups
  • Walk out push up
  • One legged push ups
  • Dive Bombers
  • Advanced Push Ups
  • Chest Flys
  • Prone Hops

Performance Tip 3: Dr. Greg Rose demonstrates a variation of the military press using the Swiss ball to build shoulder strength and develop more power in the golf swing.

• Rotational Drills
  -Drills to build core muscles, stability and mobility in the golf swing.
  o Exercises-

  • Seated trunk rotation
  • Russian Twist
  • Hip Crossovers
  • Leg Overs
  • J-Strokes
  • Skiers
  • One-legged Skiers
  • Pommel Horse