These clinics are an opportunity for couples to enjoy golf instruction together! Each will follow a fun format to allow skill development and social interaction. The sessions will last for 1 hour.
Cost: $30 per person ($60 per couple)
Please contact the Jackson Park Instruction Department with any questions at (206) 363-4747 or email their PGA Director of Instruction, Jon Larson, at jlarson@premiergc.com. Or, contact our Fitness Director, Jacob Galloway, at jgalloway@sacdt.com.
This class is designed to introduce new and returning golfers to the game. The program consists of 5 sessions, each 1.5 hours. Each session builds on the previous one to prepare you to be comfortable on the course. In addition to the fundamental instruction, we will include additional information about our facility, preparing to play, etiquette, jargon, equipment, and introduce you to the alternative forms of playing golf.
Session 1: “The Hole is the Goal” – Putting
Session 2: “Getting it Close” – Chipping & Pitching
Session 5: “Ready, Set…Go Golf” – Playing on the Course
Cost: $179.99 per person
Please contact the Jackson Park Instruction Department with any questions at (206) 363-4747 or email their PGA Director of Instruction, Jon Larson, at jlarson@premiergc.com. Or contact our Fitness Director, Jacob Galloway, at jgalloway@sacdt.com.
Have you experienced the elusive “perfect shot” moment? Your intention is clear, your swing is fluid, and your body and mind are synchronized. Your swing tempo, your movements, and firing of the muscles are working together. As a golfer, I love it when everything comes together. Would you like to have those moments consistently?
Both Golf and Pilates are mind-body activities and share some of the same basic principles. Golf and Pilates principles include precision, centering, power, control, and concentration.
Pilates is a great tool for conditioning both sides of your body and preventing injuries that plague golfers. Golfers are repeatedly bending over the ball, twisting their body in one direction and exerting the same muscles over and over. Pilates restores balance and realigns the body to bring back the natural, normal movement pattern.
Specific Pilates exercises build balance, strength and flexibility, while teaching the body to move in an efficient way. This program is designed to help golfers’ finesse their game, improve their swing and drive the ball further.
For more information contact Jocelyn or 206-441-1111, ext. 216.
Are you the type of golfer that goes into each golf season with just hitting a couple buckets of balls and feels ready to play? If you are then you are setting yourself up for a disappointing season as well as multiple injures that can plague you through out the remainder of the year. If you want to get the most out of your golf season then you need to get in the gym before the season starts and develop a level of fitness that will allow you to perform your best. The better level of strength and conditioning you develop in the off-season or pre-season will greatly impact the amount of time you can devote to the fine tuning skills developed during the in-season.
Don’t waste your money on the newest driver that claims it will increase your driving distance this season instead focus on the most important piece of equipment used in your golf game…your body! The amount of coordinating muscle actions that have to occur to perform a golf swing is amazing but I believe the most important multi-functioning muscle group is the gluts. Specifically Gluteus Maximus and Gluteus Medius. It is extremely important for both of these muscle groups to work together in harmony to develop power and consistency in the golf swing. The gluts are vital in helping the golfer to maintain lower body stability throughout the swing as well as maintaining core stability. The gluts help to blend the lower body movement into the upper body movements, via the core to produce that perfect timing or rhythm.
So now the big question is how to get your gluts to work? First you need to focus on getting your brain and muscles to start communicating with each other through exercise drills done in your workouts and then eventually through repetition and muscle memory your gluts will remember and fire so that we can call on them again and again for the same purpose. With proper function in the gluts a golfer can increase their level of play while preventing injuries. Add a few of these exercises in to your workout routine or come into the Seattle Athletic Club and talk with one of our trainers to find out how to “wake up your gluts” before you hit the golf course this season;
Bridging Two Legs – 2 sets of 10 reps each. Hold each repetition for 10 seconds. While on your back with your knees bent. Raise your hips off the ground focusing the movement from your gluts. It is easy to over activate the hamstrings so try to focus on tightening the gluts.
Bridging One Leg – 2 sets of 3-5 reps each. This time raise with just one leg on floor and one leg out straight. Hold each repetition for approximately 3-5 seconds. This time period will increase as your glut strength increases. If you feel a cramp coming on in the hamstring or lower back region, discontinue the exercise immediately. This is a sign that the glut muscle is being shut off and the hamstring/lower back is taking over. It is our goal to work through this issue by reprogramming the mind’s control over specific muscle groups (gluts).
Squats and Squat Jumps – 2 sets of 10 reps Start with body weight then work up to dumbbells, barbells or cables for extra resistance.
Lateral Lunges – 2 sets of 10 reps each leg. Lunge out sideways or at a 45 degree to load the hip in multiple planes of movement.
Single leg balanced lunge reaches – 2 sets of 10 reps each. While standing on one leg lunge and reach out with opposite hand for a cone or a fixed object about a foot in front of you. Slow and controlled!
Side Steps with Ankle Tubing – 2 sets of 10 reps each direction. Place tubing around feet but under your arches. Get in ready golf position then take big smooth steps sideways without dragging your feet. Feel the burn in the gluteus medius.
Side Leg Lifts – 2-3 sets in each direction, until you reach point of burn. In a side-lying position, with hips directly on top of one another, make sure to bend lower knee to a 90 degree angle. With top hand, isolate the top of the pelvis and secure its position (this bone shall not move!!!). During the leg raise, keep foot positioned at a 90 degree angle and only raise leg straight towards the ceiling. Never allow the foot to pop forward, while the hip shoots backwards. This drill should be felt into the side of the butt and no place else. It is imperative to lock the Iliac Crest (top portion of pelvis that hand is grasping) in place and allow the leg to rise from the actual “hip” joint.
To begin training to improve your golf game, please contact Personal Fitness Trainer Jason Anderson.
Do you stretch before, during or after your workout, go on a run, swim or bike ride? Well, anytime is a great time to stretch. It depends on what it is you are trying to achieve. For example, some athletes may perform a brief warm up of 10-15 minutes and then engage in ballistic stretching (a bouncing-type movement without a hold) prior to their athletic performance. For the average person, it’s up to you on when you do it. The Journal of Strength and Conditioning Research did a study on pre- & post-exercise stretching and found little to no difference on flexibility. Some find it feels good to warm up and then do some stretching before your workout. Others, such as many of my clients, enjoy a nice stretch after a hard workout, especially with the assistance of their trainer. There are even some that like to stretch before, during and after. Whenever it is you decide to do it, I encourage you to definitely include stretching in your workout if you don’t already!
Golf is physically demanding game. Your body has to be fit to play your best. That means doing specific, yet simple, golf exercises to tone muscles, increase flexibility and boost endurance. If your body isn’t ready, your golf will suffer and getting out on the golf course can set your body up for injury.
The focus of the Golf Conditioning Stabilization program is to improve neuromuscular efficiency (brain muscle communication), increase postural control, improve muscle length-tension relationship (LTR) and improve intrinsic stabilization of the lumbo-pelvic-hip complex to allow for the expression of functional strength. Trying to develop dynamic stability and/or power without developing static stability first would be detrimental to your performance. To improve your golf performance you must first develop static and dynamic stability.
Use the following exercises to develop your core stability and improve your golf game. Every golfers needs are different and not all bodies are alike. SAC Elite Golf is an individual program that can teach you additional methods for strength and power, which can add additional yards to your drive and ultimately lower your handicap. Remember, making sure you communicate your goals with your trainer is important to achieve better golf fitness.
It is important to take time to learn to read the greens in order to make the appropriate adjustments to your stroke. When judging a green, the latter half of a putt is much more important than the first half of the putt. This is due to the fact that the ball is losing speed as it travels across the green. When a putt loses speed, the characteristics of a green have a stronger influence on the path of the ball. To master distance control, you must learn to read the green and play your stroke accordingly so you place the ball close to the hole, or sink a putt in fewer strokes.
To learn how far you can hit each of your wedges, remember that your pitching swing is simply a condensed version of your full swing. To build consistency in pitching, remember that every pitching swing should be no higher than your waist in both your back swing and follow through.
Let the club determine the distance, not how much or little you put into the shot.
If your putts are coming up short, or nearly miss the hole, you may need to build some confidence in your stroke.
A drill that helps you build confidence in your putting stroke can be easily arranged on a practice green. Simply place a club horizontally in front of the hole (at the back/leading edge of the cup) so you have to cross over the shaft when attempting to make a putt. Once the club is set in this position, move away from the hole and square up to the shaft of the club. Take a few strokes to attempt to make a putt with the ball hopping over the shaft. It should take you a few strokes to find the right amount of force to put into your stroke. Once find this “sweet spot”, take away the club in front of the hole and see how your new stroke feels compared to your old stroke. You should see that you have a more confident putting stroke that places the ball a little further in to the hole.
Have you experienced the elusive “perfect shot” moment? Your intention is clear, your swing is fluid, and your body and mind are synchronized. Your swing tempo, your movements, and firing of the muscles are working together. As a golfer, I love it when everything comes together. Would you like to have those moments consistently?
Both Golf and Pilates are mind-body activities and share some of the same basic principles. Golf and Pilates principles include precision, centering, power, control, and concentration.
Pilates is a great tool for conditioning both sides of your body and preventing injuries that plague golfers. Golfers are repeatedly bending over the ball, twisting their body in one direction and exerting the same muscles over and over. Pilates restores balance and realigns the body to bring back the natural, normal movement pattern.
Specific Pilates exercises build balance, strength and flexibility, while teaching the body to move in an efficient way. These exercises shown below are designed to help golfers’ finesse their game, improve their swing and drive the ball further.
To begin training to improve your golf game, please contact Personal Fitness Trainer