Today we are going to focus on core and lower body stability, as well as rotation and some stability in the upper body.
Our first drill will be performed on a stability ball. If you need a little extra stability, you can let some air out of the ball to provide a bit more surface area to help controll the ball. As you progress, you can pump the ball all the way up and this will provide more of a challenge with the stability work that you do. We are also using a 4-5lb medicine ball.
Get into a bridge position, on the ball. Head neck and shoulders supported, hips up so the glutes and abdominals are engaged, ball over your chest. Then go ahead and pass the ball laterally without moving the stability ball. Only moving the arms. Focus on what your body is doing. As you move, different muscles are activating to keep your position in place. If you can do 10 to each side, you are ready for our next progression.
For this progression, same starting position, with a medicine ball over your chest, rotate the upper body, side to side while digging your shoulder blade into the ball to help rotate over the stability ball. Keep this position with hips in place and abs tight.
Now we are going to challenge the stability of the lower body and the rotation of the upper body with our cable apparatus. When performing a cable rotation, the shoulder girdle come around the body, keeping the lower body still and potentially even using the hip closest to the cable to help you rotate while keeping the other still.
If you are having trouble rotating properly, we can try a progression using a medicine ball with the cable. By using a light medicine ball, we can give the body a reference to gauge the position of the shoulders, elbows and arms. So give the ball a bear hug, grab the cable and perform your rotation. You can feel yourself stabilize against it, your spine moving and perform the rotation much better. Once you comprehend the movement, go ahead and drop the ball and try the movement again. It should look and feel the same as when you were holding the ball.
Andrew Fodge is a certified Titleist Performance Institute golf fitness instructor, K-Vest Level 2 biomechanic specialist and the owner Fitness by Andrew LLC personal training in Scottsdale, Arizona. Andrew and his team specialize in Golf Fitness, Sport Performance Training, Weight Loss and motivational techniques. We are here to provide you with a comprehensive one-of-a-kind program to help you achieve real results. Call us at 602-638-3000 or email Andrew@fitnessbyandrew.com for a complimentary golf performance or fitness screening in Scottsdale or Mesa.