Pre-Season Stretching for a better Golf Swing - Driver Series

Stretches you need long straight wraps [Music] flexibility has to be a focus if you want to improve on the cost in part one we looked at technically how to improve your posture rotation and speed so you can hit those long consistent drives whatever and the work we're going to do today with static and dynamic options is going to help you get your body in those positions to make the technical changes easier to make golf effortless and Powerful when you Tee It Up we want to help you with your health and your Fitness so once you combine the technical with the stretching we want to get you in the gym we got levels for every single golf I'm going to show you exactly how to get it done in part three make sure you check it out first we're going to get flexible starting with the two static stretches you need right now number one is the lying separation about moving the upper and lower body in different directions at the same time which is a huge part of your swing again for your rotation and your speed so take yourself a line position get comfortable you're going to bring the leg up and then rotate over the other side of your body okay in this position place your hand behind the knee big breasts in through the thoracic spine bring your arm up to the sky and stay nice and loose you're gonna rotate bring your taking big deep breaths far around as possible okay so what you're gonna find is if you can use that breath work you're going to increase the range you're going to sit into it you're going to feel it real nice through the lower back as you separate the upper and lower body all right and static stretching you've got to make sure you're breathing is good you gotta let the muscles relax the extra length is going to help but making sure it's functional is a huge deal guys all right so you're going to hold this at least 30 seconds each side should be 60 even starting out when you bring it up bring that leg back to Center and then return to the other side I always work both sides it's going to feel really good lower back up to your thoracic it's going to get the body where it needs to be for rotation all right speaking of thoracic second static stretch all right we're going to need the golf club and some kind of platform okay so this is going to be the raised prayer pull okay and this one is huge for your posture all right so we're talking about those three factors posture far too often we're driving we're on the computer our shoulders are getting rounded it really limits your movement this is going to help you go out the other way okay so in a kneeling position put your elbows on your platform Palms up and holding the club gives you a really good guy from here get a decent distance away set down let your hips sit back towards your heels and then you're going to get into that really nice upper body position so you're getting some spinal extension big deep breaths again you're gonna feel it right through the middle of the back you're gonna nice position you can look up a little if you choose to but you're going to sit deep Let the Body go into that position instead of being rounded we'll create an awesome posture and again it feels really good at this point all right so sit back is far into your heels as you can do let your head go between your arms and again your minimum 60 second hole here as you work into that t-spine and up through the shoulders alright so two movements super simple static stretching is important but it is not effective on its own guys right if you want to make some progress you got a good dynamic foreign guys Dynamic this is where you start to see some real progress all right because functionally you can use these pans into your swing alongside the static we're actually lengthening the muscles and getting you that range of mush alright so number one is an excellent option for the hips all right hugely important area posture rotation speed if your hips can't function correctly your posterior chin isn't going to we lose all of those elements all right so this is a three-step hip opening again you can grab your Club balance that in front create excellent posture and core engagement from here we're going to go into this split stance lunge position you are going to go deeper into that forward position so we're going to go into a forward lunge hold for about five seconds at the end range of motion you're going to feel it real nice in that trail hip flexor and opening up through the front leg you're then going to step back to Center and out to 45 degrees again lunge into that position we're getting the rotation around the hip as well as that stretch on the trail side five seconds at Ender inch back to the center and then out to 90 degrees all right so make sure this one feels comfortable we're creating a lot of range at the hips we go wider we might feel some tension on the inside or on that trail side either way this is working guys all right so from here we step back to Center go to 45 go deep try and breathe maintain your posture don't collapse every single time we stay in a good position back and then through to the center all right you can repeat this cycle three times each side so it'll be six steps as you go and again always wear both sides of the body okay so that one is huge but opening up the hip and creating awesome movement through the middle of the butt second up is gonna be the seated torso rotation okay so posture is incredibly important again if you slouch when you're sitting down you're not going to get any rotation so sit up shoulders back nice positioning and then you're going to take your Club across the shoulders all right really simple we need our feet flat to the ground you want to be a height where your hip is pretty close to level with your knee from here taking those big deep breaths we're going to rotate the Torso the eyes can go with it a little bit of a hold at the end range back to Center and then work the opposite side you will feel a difference from right to left it's very unlikely as a golfer with the asymmetrical movement you'll feel the same both ways so push yourself through to that end range of motion breathe at the top and keep on gauging how far you have turned okay so you can put something along the ground if you want to gauge your distance but really the best way to check is at the end of the club is going to go past the knee of the side you are turning from right so I turn to my right we're getting that club past the left knee I turn to my left we're getting the club past the right knee okay so again multiple reps multiple sets because now we're Dynamic we don't need to hold as much we're going to be flowing through that movement observing progress and continuing to move more and more finish out this Dynamic set we have the split stance t-spine rotation okay this one is a winner whether you're warming up to go to the gym you're on the Range to get moving or you just want to get something that helps the body all the way through this is the one guys right so we're back into that split stance really we're combining the hip stretch and the glutes with the rotation so you're hitting on those factors of posture rotation and speed all right because we're going to rotate around the spine from here front foot is going to be balanced you're going to put your pose in hand down and ideally you're going to take that Trail lead off the ground okay it can stay down for stability if needed if you can push it up a little bit more gluten engagement that's always a positive you're now going to reach the opposing arm under your chest so you already get some rotation then up and around nice flow creating at least 90 degrees of turn and then work through some reps okay so keep that front foot solid to the ground really wide angle of rotation working around the spine creating a nice flow and stretching out the hips at the same time okay guys let's go 20 reps on each side as a minimum these three things you can do any way you can do them whilst you're watching this video every single day they will improve your swing they will improve your body and that gives you the ability to improve your driver's swing hit it further be more consistent as we head into that 23 season guys right we're going to jump in right now and show you exactly how much difference they come there [Music] foreign [Music] and we're looking at the posture rotation and speed guys all right so in terms of your flexibility we need to be able to stay in position so you can retain posture and deliver the club the same way each time all right so if we want to deliver the club the same way our body needs to be able to replicate those positions and be able to maintain position as you create four so you think about early extension you stand up out of the shot you're blasting it right all day long okay that's where the hip mobility comes in the glue activation all huge all right rotation think about the seated torso rotations think about how we move the upper body if we can't get to a full shoulder turn it's unlikely that club is going to get behind the body and as soon as it stands up out here that's our slicer all right because from that tall position we're out to win almost always that means the face is going to be open to the past and it's going to go slicing off in the way you don't want to so you can see there the club never got behind my body we were eight degrees across so we're hitting out to win across the ball that's our slice guys all right that's a pretty bad one that's gonna cause you trouble all the way through all right and that's where that flexibility comes in because if we cannot create enough shoulder turn enough body rotation around the hip to get the club behind us it's very difficult to clear that into our path guys all right so I'm going to show you two one of those now when you think about speed that's where the training comes in so make sure you check out next the part three with the workouts but also the more we turn the body the more we rotate the further the club travels we lengthen the arc and then once we Factor everything in the sequence in that's where you have the potential for effortless power guys all right so here if I think back to the drill from the range if I get that Mobility working and now I create that full shoulder turn we can see the club work from the inside hopefully we're going to get those launch factors for a long straight drive foreign on that one so we came from the inside 3. 4 in just got that bad strike after hitting that slide spot let's work on another one you can see there's a very big difference there's something that a lot of golfers need to really factor in the slice the one that we want to get away from the club goes across the ball starts left so the right-handed golfer and then Works off to the right that's the bad swing all right when you practice since when you're working on these drills if the ball goes to the right but doesn't fade as much it's more just that strip push you're actually making progress and you can see that right there that was three degrees from the inside I just left the face open to the path and we didn't hear a very good one but if you get that path there and we rotate the face then we got something [Music] that was pretty much where we needed to be that's the one we've been waiting for guys all right so there we've got a full shoulder turn we've got pressure against the ground so we've got that glute activation my hips could be in 10 position so we didn't early extend four degrees from the inside a little bit of face closure we get that powerful draw guys right 313 carry 345 total whether you're at that distance or not you can gain distance with what we are working on here guys all right so now we're going to show you the best Walmart parcel it's gonna take you five minutes put it right there on the cost and it will help you play it off there's my perfect five minute on-course warm-up if I do this every time I play whoever's around I'm getting this in as a minimum guys right again it's going to factor into your posture rotation and your speed this is how you improve all three in a few minutes so that when you first hit those shots your body is going to be ready to go movement number one real simple it's gonna be 30 Dynamic windmill rotations really wise with the feet set with just a slight Bend of the knee we're going to hinge at the hip again working on that posture you're then going to touch your right hand down to your left foot and then dynamically left to right to left work your way through the Reps so here I'm keeping that slight Bend at the knee I'm keeping the neutral spine okay in a big wide Arc in our rotation a little bit of speed so we've increased the heart rate and as you work through those reps the glutes are working the rotation is improving and that is exactly what you need to get things started okay movement number two will be 20 reps at the lunge with clubhold rotation okay so shoulder width apart arms length you're going to step out into a lunge stabilize the lead leg when you do rotate over that lead side step back to standing opposing side opposing rotation so again everything moving you feel in the body work you're getting that lower body asymmetry so you've got that stability and all the muscles the firing up whilst we then separate the upper and lower body everything you need in your swing to get yourself going that's one of our favorites gets it done every single time all right from there 10 reps of the challenging lateral lunge all right so again we're going to use a club here for a bit of additional balance you're going to raise up then lunge out to the side hit that position push against the ground and then balance at the top so push and balance so this gets everything working you get the mind working your footwork is improving every single breath and it's still activating those lower body muscles where sewn to the power you need a swing comes from all right always work both sides because what it feels that you step in and hit and go a little bit of reactionary Force huge fee again and in just three movements we've prepped the body muscles are active we're using the ground we're creating rotation that is how you warm up you should do it every single time you play foreign [Music]