WEBVTT

1
00:00:00.000 --> 00:00:04.000
In this drill video, I'm gonna show you how to get warmed up before you hit a

2
00:00:04.000 --> 00:00:05.000
bucket of golf balls.

3
00:00:05.000 --> 00:00:10.000
So, most people just kinda hop out and shake it off and then start swinging.

4
00:00:10.000 --> 00:00:13.630
I'm gonna show you the important areas we wanna get warmed up would be your

5
00:00:13.630 --> 00:00:16.000
hips, your core, and your shoulders.

6
00:00:16.000 --> 00:00:18.000
So I'm gonna run you through a quick warm up for each of those.

7
00:00:18.000 --> 00:00:20.000
We're gonna start with leg swings.

8
00:00:20.000 --> 00:00:24.770
So you're gonna stand on one leg and we're just gonna swing the leg back and

9
00:00:24.770 --> 00:00:26.000
forth like so.

10
00:00:26.000 --> 00:00:31.000
Five to ten times I'm gonna do it facing away and then facing you just like so.

11
00:00:31.000 --> 00:00:35.370
So five times trying to stay tall so making sure that your upper body is not

12
00:00:35.370 --> 00:00:38.000
bending forward backward just like so.

13
00:00:38.000 --> 00:00:41.000
Next one we're gonna do is side to side.

14
00:00:41.000 --> 00:00:48.130
So again, staying tall, going as far across my body as I can and then as far

15
00:00:48.130 --> 00:00:49.000
out as I can.

16
00:00:49.000 --> 00:00:51.000
Good, then we're gonna do circles.

17
00:00:51.000 --> 00:00:53.000
So you're gonna bring one leg up.

18
00:00:53.000 --> 00:00:57.910
You'll notice that we stayed on the same leg. We wanna kind of work some of the

19
00:00:57.910 --> 00:00:59.000
, yes, the fast-wish muscles.

20
00:00:59.000 --> 00:01:03.060
But we also wanna get the posture muscles which means we gotta stay on it for a

21
00:01:03.060 --> 00:01:05.000
couple minutes before we're gonna really get them activated.

22
00:01:05.000 --> 00:01:08.000
Circle backward, so ten times each way.

23
00:01:08.000 --> 00:01:13.000
Good, and then we're gonna do a figure eight.

24
00:01:13.000 --> 00:01:17.000
So it's kind of a circle. I'll turn sideways so you can see.

25
00:01:17.000 --> 00:01:22.000
So it's gonna be a circle, circle, circle, circle.

26
00:01:22.000 --> 00:01:27.000
Just like that. Okay, so five to ten times on the other side.

27
00:01:27.000 --> 00:01:32.370
So we're gonna leg swings forward backward, concentrating on staying tall with

28
00:01:32.370 --> 00:01:34.000
our core slightly active.

29
00:01:34.000 --> 00:01:37.000
Good, then we're gonna go side to side.

30
00:01:37.000 --> 00:01:42.230
And this also gets the ankle and the knee warmed up, not just the hip because

31
00:01:42.230 --> 00:01:46.000
the leg that I'm standing on is responsible for a lot of balance.

32
00:01:46.000 --> 00:01:51.000
Next one, circle. Just like so.

33
00:01:51.000 --> 00:01:56.370
Circle backward, and you can use two sticks if you need. You can put your hand

34
00:01:56.370 --> 00:01:58.000
on a wall on the golf bag.

35
00:01:58.000 --> 00:02:03.410
You can challenge it and you can do it with nothing here. Now we do figure

36
00:02:03.410 --> 00:02:04.000
eight.

37
00:02:04.000 --> 00:02:10.000
Whatever kind of level you're at, that's where you should start.

38
00:02:10.000 --> 00:02:13.720
Good, so we got those hips nice and loose and up. Now we're gonna move on to

39
00:02:13.720 --> 00:02:14.000
the core.

40
00:02:14.000 --> 00:02:16.810
So you're gonna take your arms, place them across your shoulders. We're gonna

41
00:02:16.810 --> 00:02:22.000
do lower body rotations back and forth, keeping your core active.

42
00:02:22.000 --> 00:02:27.000
And we're gonna do upper body rotations back and forth.

43
00:02:27.000 --> 00:02:31.210
So just isolating kind of the upper part of your spine. We just did the lower

44
00:02:31.210 --> 00:02:33.000
part with the lower rotation.

45
00:02:33.000 --> 00:02:39.450
Next one, we're gonna do pelvic tilt. Again, aiming for about five to ten repet

46
00:02:39.450 --> 00:02:42.000
itions of each one of these exercises.

47
00:02:42.000 --> 00:02:46.870
Good, so you can hear me breathing. We're getting lower body nice and loose,

48
00:02:46.870 --> 00:02:49.000
core nice and loose. Let's go up to shoulders.

49
00:02:49.000 --> 00:02:53.260
So just like the legs, we did forward, backward, side, side circles. Now we're

50
00:02:53.260 --> 00:02:54.000
gonna do the same thing.

51
00:02:54.000 --> 00:03:00.230
So forward, backward. We call these saws. We're gonna do five palms forward,

52
00:03:00.230 --> 00:03:02.000
five palms up, five palms down.

53
00:03:02.000 --> 00:03:07.000
And when you go backward, I want you to squeeze those shoulder blades together.

54
00:03:07.000 --> 00:03:13.000
Good, now across, or side to side. Good, palms down.

55
00:03:13.000 --> 00:03:19.560
And palms up. When I go to work at the US Open and do the Events for American

56
00:03:19.560 --> 00:03:22.000
Express, we do a lot of teaching people how to warm up.

57
00:03:22.000 --> 00:03:25.860
Next one we'll do is circles. And you can do just basic arm circles when I'm

58
00:03:25.860 --> 00:03:28.000
gonna teach you a fun one, but one hand in front.

59
00:03:28.000 --> 00:03:33.410
Grab with the opposite hand. Pull as hard as you can, and now wall pulling.

60
00:03:33.410 --> 00:03:36.000
Make a circle.

61
00:03:36.000 --> 00:03:42.000
Circle backward. Advanced circles, so we're gonna crawl forward.

62
00:03:42.000 --> 00:03:47.010
And crawl backward, again aiming for about five of each. Back to center, push.

63
00:03:47.010 --> 00:03:51.000
Now wall pushing, we're gonna go side to side.

64
00:03:51.000 --> 00:03:56.000
Or just circles, whatever way you want to do it. Circle backward.

65
00:03:56.000 --> 00:04:02.230
Keep pushing, we're gonna crawl. And crawl backward. Okay, feeling pretty good.

66
00:04:02.230 --> 00:04:04.000
Let's get the wrist.

67
00:04:04.000 --> 00:04:10.000
So push palms together, we're gonna go forward and backward, just like so.

68
00:04:10.000 --> 00:04:14.000
Now bring your forms together, press them together as you raise up overhead.

69
00:04:14.000 --> 00:04:20.000
When it starts to get tough, let them separate, restart, press. Good. One more.

70
00:04:20.000 --> 00:04:25.410
Press. Now let's do a couple kind of total body things to get your brain

71
00:04:25.410 --> 00:04:29.000
integrated and to loosen up the parts that we haven't isolated yet.

72
00:04:29.000 --> 00:04:32.420
So first one, we're gonna do shoulders wider than shoulder width apart. Arms

73
00:04:32.420 --> 00:04:36.670
overhead, you're gonna turn and then slide the club down towards the outside of

74
00:04:36.670 --> 00:04:37.000
your heel.

75
00:04:37.000 --> 00:04:40.000
Hold for a second or two and then back up.

76
00:04:40.000 --> 00:04:45.370
As they warm up, we're not gonna hold these very long. There's the difference

77
00:04:45.370 --> 00:04:47.000
between warming up and stretching.

78
00:04:47.000 --> 00:04:52.760
Stretching, you're gonna hold 20, 30 seconds, warming up. We're only holding

79
00:04:52.760 --> 00:04:54.000
for less than five seconds.

80
00:04:54.000 --> 00:04:58.210
It's kind of more constant movement, just getting blood flowing, waking up the

81
00:04:58.210 --> 00:05:00.000
brain, all those fun things.

82
00:05:00.000 --> 00:05:05.000
Last one on this side. Good. Back to center. We're gonna get in golf posture.

83
00:05:05.000 --> 00:05:09.870
You're gonna go hold a backswing position for a few seconds and then go to your

84
00:05:09.870 --> 00:05:11.000
finish.

85
00:05:11.000 --> 00:05:18.990
Backswing, hold. Go to finish. Backswing, hold. Go to finish. Now we're gonna

86
00:05:18.990 --> 00:05:21.000
do lefty backswing, hold.

87
00:05:21.000 --> 00:05:28.500
Go to lefty finish. Good. Lefty backswing, hold. Go to finish. Last one. Lefty

88
00:05:28.500 --> 00:05:30.000
backswing, hold.

89
00:05:30.000 --> 00:05:34.730
Go to finish. Now we got a little sweat going. We're breathing. Now we're ready

90
00:05:34.730 --> 00:05:36.000
to hit some golf balls.