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Training Your Golf Swing This Off-Season

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This article is co-authored with Tony Meyer. Tony is a Golf Australia National Coach and head of high performance for Golf Queensland. He specializes in skill acquisition and movement pattern training.

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Tony Meyer, Golf Australia Coach

Nick Randall: Gym work in the winter off-season is great. There’s lots of opportunity to hit the weight room and work on mobility, conditioning, and other physical attributes that regular competitive golf makes it hard to focus on. Being mostly confined to the indoors is also a great chance to work on your swing via training movement patterns.

Improving your movement efficiency and making a positive change can be tricky when trying to play golf. Breaking down old patterns and building new ones is largely incongruent with being target focused and practicing to play for score. That’s why the colder months are the ideal time to separate movement patterns from on-course outcome and really focus on the quality of movement and ingraining better habits. When it comes around to competitive golf season again, everything will be less conscious and more automatic, allowing you to focus on scoring… as opposed to swinging.

While coaching at the Australian Institute of Sport golf program, despite favorable year-round weather for golf, my friend Tony Meyer would regularly take squad members into a netted indoor area to make significant changes to their movement patterns.

Tony Meyer: I found that they tended to react to ball flight and direction too much on the range. The players would unconsciously adapt their movement patterns to make the ball do what they wanted, even if it was the exact opposite of what we were trying to achieve for long-term progress. If you remove the outcome, the player can become totally focused on changing the pattern. This also helps with buy-in or compliance with the change.

sklz-quickster-golf-net-with-target

The worst thing that can happen is for a player to be shown a new movement pattern only to initially see the ball going sideways as a result. Belief in the process of change goes out of the window and regression to old movement patterns is the inevitable result. Getting real-time feedback on the quality of movement is also very important, and it can really help speed up the learning process of a new swing pattern. I like to use training tools and constraints that give the player a strong of idea of how they are supposed to move. It gives them a chance to work it out for themselves without the need for verbal or visual instructions from the coach. I’ve found this to be a very effective way to learn, even if it does involve me saying a lot less in my lessons!

In the Golf Australia and Golf Queensland programs, one of the most popular pieces of feedback equipment we use is the GravityFit TPro. It gives that real-time feedback that’s so effective in training posture and movement patterns relating the individual and their swing habits.

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The GravityFit TPro

Nick Randall: Based on the recommendations from Tony, I have put together a collection of exercises using the GravityFit TPro in a video below that you can use to train your movement patterns. They are safe, easy to lean, require only one piece of equipment, and can easily be done at home. These exercises are very popular with the PGA Tour pros I train, and they form an important part of their daily exercise routine.

For more information on GravityFit and its application to training golf movement patterns, click here.

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Nick Randall is a Strength and Conditioning Coach, Presenter, Rehab Expert and Massage Therapist contracted by PGA Tour Players. Nick is also a GravityFit Brand Ambassador. He is working with them to help spread their innovative message throughout the golf world and into other sports.

5 Comments

5 Comments

  1. Travis

    Oct 23, 2017 at 9:50 am

    Nothing more than an ad for a product peddled under the guise of an “article”…

    Shank.

  2. Jack

    Oct 23, 2017 at 6:01 am

    How’s this different from just holding your hands out in front?

  3. yobro

    Oct 22, 2017 at 12:49 pm

    This Gravity Fit Pro gizmo does not train you for the golf swing and the exercises do no transfer to the golf swing on the course. It’s just another golf toy being peddled to gullible and desperate golfers looking for a quick fix. Why do you even allow such brazen promotion of something that has no proven help?

    • iblak

      Oct 22, 2017 at 9:14 pm

      yah, but it feeeeels goooood so it must be goooood

    • Eric

      Oct 22, 2017 at 11:26 pm

      I tried it and it was great. I always use it for warmup before a round.

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Opinion & Analysis

Fantasy Preview: 2018 CareerBuilder Challenge

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The West Coast Swing kicks off this week with the CareerBuilder Challenge in Southern California. Last year, Hudson Swafford survived the difficult weather conditions and prevailed to win the event by one shot at 20-under par, one stroke ahead of Canadian Adam Hadwin who shot a 59 in the third round.

For fantasy players and gamblers, the CareerBuilder Challenge is one of the most frustrating events of the year. The event is played over three courses… and only one provides Shotlink. That is the PGA West Stadium Course, which will host two of the four rounds. Along with the frustration of not knowing how your picks are faring on each hole, there is also the added frustration of only having stats available from one course, which makes things tricky in identifying the key categories for scoring on the other two.

Selected Tournament Odds (via Bet365)

  • Jon Rahm 10/1
  • Brian Harman 14/1
  • Patrick Reed 18/1
  • Webb Simpson 18/1
  • Kevin Kisner 20/1
  • Phil Mickelson 22/1
  • Zach Johnson 28/1

The best player in the field by some distance is Jon Rahm. The Spaniard has had a phenomenal rise since holing an improbable monster eagle putt to win The Farmers Insurance 12 months ago. He’s added two big wins on the European Tour since then, and he’s now No. 3 in the Official World Golf Rankings. Odds of 10/1 are certainly attractive, and if he plays his best or near to it then he’ll win the tournament. But the CareerBuilder Challenge is an event in which his immense driving ability will be nullified slightly; you can’t simply grip it and rip it. Instead, placement in the correct portion of the fairways offering the best angle of attack on the many short par 4’s is often the key here. Last year, Rahm managed a modest T34. At 10/1 he’s likely to be the most popular DraftKings pick, but I feel there may be better value down the line with Rahm — particularly on courses where he can showcase his dominant driving.

As I noted, hunting the value in this event is not an easy task. Fan favorite Phil Mickelson (22/1, DK Price $10,000) offers appeal at a time of year where he seems to always play well. Over the last three years, Mickelson has finished inside the top-25 each time. His best performance came in 2016 when he finished T3. Likely to have plenty of scoring clubs in hand from the fairway, Mickelson’s precise iron play should pay dividends this week. Last season, he finished 14th in Strokes Gained Approaching the Green. Through eight rounds in this new season he sits T2. In his last 10 rounds, he has averaged positive numbers on all the key statistics (Strokes Gained: Tee to Green, Off the Tee, Approaching the Green, Around the Green and Putting), which suggests his game is in very solid shape. After the media attention surrounding his split from long-term caddy Jim Mackay, I expect a doubly determined Phil Mickelson this year.

Kevin Na (80/1, DK Price $7,400) has had a disappointing 10 months on the golf course. Despite his lack of scoring, his statistics are indicating that he still has the game. Kevin enjoyed a brilliant stretch before 2017,  where he seemed to always be there or thereabouts on the leaderboard. But his inconsistent results of late have driven his price back to where I consider it value for a quality player. Kevin Na’s iron play is lethal, and on a course that demands aggressive approaches to the green he should be able to give himself lots of looks for birdie. In his last 12 rounds, Na sits second in this field for Strokes Gained Approaching the Green. This should come as no surprise; in 2017, he finished 8th in the statistic for the season. His course form is solid if not spectacular, a T3 in 2016 being the highlight. He missed the cut at the Sony Open last week, but it’s not something I’d be overly concerned about. It came down to a brutal two days on the greens, where he dropped 7.6 strokes to the field.

At the same price and in the same mold in terms of a disappointing 2017, Scott Piercy (80/1, DK Price $7,400) looks like a value play. Piercy suffered injuries last season that caused a disruptive and frustrating season for him. But the three-time PGA Tour winner is showing signs of turning things around in this wraparound season. He recorded a top-20 at the Safeway Open back in October, and last week at the Sony Open he played well. He finished T25 despite dropping 4.4 strokes to the field on the greens for the four days. Piercy is seventh in this field for his last 12 rounds for Strokes Gained Approaching the Green; he sits 9th in ball striking over the same period. The main concern is his putting. He does struggle with the flatstick at times, but on these pure greens he may be able to give himself enough chances to improve on last year’s performance where he finished T41.

It is worth a reminder that this is an event where there are three days of action before there is a cut, and I certainly feel that it’s worth adding an extra long shot to your DraftKings teams as an extra round is opens a lot of possibilities. My long shot for the week is Hunter Mahan (300/1, DK Price $6,800). Mahan’s drop from the top echelons of the game is a reminder of how quickly it can all fall apart… but Mahan’s story might be turning around. He had his best stretch in some time at the back end of last year, where he managed to put a run of three-consecutive top-20 finishes together. He holds a positive Strokes Gained Total of 4.2 over his last 5 events, particularly showing promise off the tee and on the greens. At his price, there’s not much to lose in hoping Hunter can put together four rounds like he did at the back end of last year.

Recommended Plays

  • Phil Mickelson 22/1, DK Price $10,000
  • Kevin Na 80/1, DK Price $7,400
  • Scott Piercy 80/1, DK Price $7,400
  • Hunter Mahan 300/1, DK Price $6,800
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Courses

The Long and Winding Road to The Old Course

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St. Andrews holds a special and historic place in every golfer’s imagination. Anyone who has the faintest chance to play St. Andrews should do whatever it takes to get there. My journey to The Home of Golf was a circuitous one, filled with random twists and colorful characters along the way. It all started with a wedding. This is my story.

Palm Desert, California 2006. I was living the charmed and unglamorous life of a club professional. My soul was slowly being crushed by too many Couples Twilights and Ladies’ Guest Days. The love I once had for the game was waning and I needed something authentic to rekindle the passion. One day my friend Aaron called from Minneapolis with some exciting news: “Dude, my cousin Paul is getting married in a castle in England next month and we…” I cut him off with a quickness. “Forget the castle. We have to go play St. Andrews.” My response didn’t surprise Aaron one bit. His mind was already heading in the same direction, and he knew what I was going to say before he picked up the phone. We started forging a plan for the trip.

Aaron and I were both fairly seasoned travelers, but we weren’t without our limitations. There were family and work obligations to consider, as well as Aaron’s recently rebuilt knee. He was going to be a game-time decision for every round. I’m not saying Aaron is Brett Favre, but he’s a pretty tough guy so I felt good about our chances.

Our limited itinerary called for a Friday arrival, a Saturday groom’s dinner and a Sunday night wedding — all in the company of the wildly entertaining Reid and McIllrick clans. After that, if we survived, there would be golf: Monday at 7 a.m. on the Old Course, Tuesday at Carnoustie and Wednesday’s game at Loch Lomond before heading home. The difficult feat was going to be leaving from the wedding on the outskirts of Leeds, England around midnight and getting to the first tee at St. Andrews by 7 a.m. the next morning. Make no mistake; this was going to be intricate work.

You should know a little bit about the cousin/groom Paul Reid. A successful aviation executive and a native of Edinburgh, Scotland, he is perhaps best known for being the older brother of former Hibernian Football Club Goalkeeper Chris Reid. As teenagers the Reid brothers would visit their Minnesota cousins, and we all became fast friends. Paul and his bride-to-be Kay didn’t actually invite me to their wedding, but they knew I was coming as a guest; albeit a guest with ulterior motives.

We landed in Glasgow and drove to York, England (mistake) to meet up with the rest of the wedding party. The first two days was a boisterous blur of pints and greasy fish ‘n’ chips. I don’t remember much, but I do recall a few things; most notably, the groom’s dinner that featured a James Bond soundtrack. Not James Brown: James Bond. I’m a pretty solid dancer, but there’s only so much you can do with “A View to a Kill.” But it’s the groom’s night; if it’s Duran Duran he wants, then it’s Duran Duran he’ll get.

When Paul and Kay’s wedding finally came, it was a beautiful and lavish affair. Truth be told, I couldn’t get out of the place fast enough. When the clock struck midnight, Aaron and I hit the road. We were stone-cold sober and in front of us lay a cold, wet, five-hour drive through the dark Northern night. There was no place else in the universe I would have rather been.

The road less traveled

It didn’t take long for doubt to start creeping in. Keep in mind, back in 2006 the car rental GPS systems were suspect. We were rolling through the rural countryside with MapQuest print-outs on the left side of the road in the driving rain. And don’t forget we were powering through a 3-day hangover fueled solely by adrenaline. This was nothing short of a herculean challenge.

Every good road trip has a soundtrack, right? Somehow, somehow, the only CD we had was by a band called Granddaddy. “Rear View Mirror” was their only jam. Late night/early morning Scottish radio offered little relief as “Crazy” by Gnarls Barkley was on every time we sought refuge on the FM dial. There was no Belle and Sebastian, no Big Country, no Simple Minds (thank God) and not even Teenage Fan Club. Just Gnarls Barkley every single time. I’m not making this up.

Three hours into our journey, we were starting to fade hard. Luckily, we came across a roundabout that had a 24-hour gas station/convenience store. Stepping out of the car I realized that what I thought was a light drizzle was actually rain. It wasn’t enough to keep you from playing golf, but it was a legitimate stop-a-Little-League-game type of rain. And it was cold. I bought a few extra-large coffees that tasted about as bad as you would expect rural Scottish gas station coffee to taste at 3 a.m. and headed back to the car.

Then it happened. As I hastily scrambled to get back into the car and away from the freezing rain, I fumbled the coffee. Not in the parking lot, not the side of the car, not even in the floor of the car. I ham-fisted all 32 ounces of java directly into Aaron’s lap. Talk about furious. Aaron was sleep deprived, had a right knee as swollen as Frank Gore’s and was freshly soaked with a gallon of lukewarm coffee. To rub salt on the wound, the only MapQuest sheet that we needed was also ruined. We would have to make the last two hours to the Old Course on feel, and I wasn’t sure our friendship would last that long.

We found our way to town around 5:30 a.m. We had rented a few rooms in a house about 10 minutes from the course and the plan was to change clothes and go play. The schedule was all working out, but the weather wasn’t. It was still raining, windy and maybe 40 degrees. But we changed and headed to the Old Course, hoping at least one of the elements would relent.

It’s not easy getting the 7 a.m. tee time at The Old Course. As the saying goes, “It’s who you know that counts,” and a friend of mine who was a member of an exclusive club that somewhat guarantees members tee times at courses all over the world had set it up for us. I had no confirmation or booking number — just an email from my friend telling me to be at the first tee by 6:45 a.m. If you knew this guy, you’d realize this wasn’t as risky as it sounds. So as we parked the car and started to walk to the historic first tee, only two things were going through my mind:

  1. It is still lightly raining, windy and cold
  2. Considering it’s 6:45 a.m., there are a lot of people here

As we approach the first tee and the Ellis Island-like crowd that surrounded it, the sense of place really started to sink in. Then suddenly, like Moses parting the Red Sea, two men split the crowd and walked toward us.

“The professionals from California, I assume?” said the shorter dark-haired fellow named Robert.

“Yes sir,” I replied.

We stumbled through introductions and Robert went on to say that everything had been handled. There would be no need to pay for anything. Then he asked if we’d take a few singles to play along in our tee time. We happily agreed.

As I went to put my peg in the ground, I could hear whispers from the de facto gallery: “Look! He’s the pro from California!” I wanted to turn and tell them, “No! Look away! I’m just a hack club professional and I haven’t slept in two days! Look away!

Instead, feeling every ounce of the onlooker’s expectations, I pulled driver because it had the greatest chance of getting airborne. I swung as hard as I could and snap-hooked a line drive about 230 yards (85 yards of carry) into the 18th fairway. I was strangely content with the result. Just as we were about to walk off the tee, Robert approached and we shook hands as if to say thanks and good bye. He suddenly pulled me in closely and whispered, “At the conclusion of your round, there will be a silver Range Rover parked behind the green. Get in that vehicle.” Then he just turned and left. It was weird. The whole thing felt very covert. There was something about Robert and his sidekick that had my radar up. I wondered if the James Bond soundtrack from the groom’s dinner was a premonition of things to come.

We were paired with an Englishman who was a very solid player and another man from Houston, Texas, who was far less capable. The Texan, as we came to know him, probably shot over 150. To call him eccentric would be a gross understatement; he made Bill Murray look like Tom Kite. He sported a big, bushy gray beard and a flannel button-down shirt. The only thing guarding him from the elements was a picnic blanket he wrapped around his husky frame. My guess is he slept on that same blanket the night before, probably on the first tee. Whether The Texan was entirely there mentally was a topic of hot debate. “Nice shot,” I untruthfully said to him once. He looked back at me (through me?) for about 10 seconds before uttering, “They all are.” Curious words for a man who just shot about 150.

People will often tell you how great the caddies are at The Old Course, but they didn’t have my man Stevie. Again and again, I asked Stevie not to read the greens for me because I wanted to figure them out myself. I also asked him not to club me, but rather to just give me yardages. As we approached the 10th green, I was pleading: “Stevie… please, for the last time, please don’t give me a read unless I ask for it, OK? I really want to read the greens myself.” His reply: “You got it, sir. Sorry, sir… You got it.. This one’s right to left, sir. About half a foot.” He hands me a putter, walks away and grabs the pin.

By the time we reached the historic Road Hole, my relationship with Stevie (not his real name) was beyond frayed. A good drive left me in the middle of the fairway. I asked Stevie for a distance and he clubbed me. “Just the raw distance, please, Stevie.” He clubed me again. And then again. I asked one more time and he finally relented. I took 8-iron — one more club than Stevie recommended — and hit it pure leaving a ball mark about five feet past a middle pin. The problem was the ball ended up well over the green on gravel. Triple-bogey seven. Stevie was right. The shot called for a 9-iron hit short and right of the sucker’s line I had played.

As we reached the 18th green, we all shook hands and gave our thanks, good lucks and goodbyes. I embraced Stevie as if asking for his forgiveness. I looked up and there it was, the silver Range Rover. Robert and his accomplice jogged out to meet us, grabbed our bags and loaded them in the back. “Off to the castle for lunch now,” Robert said. It was not a request, but a requirement. Our golf bags were like hostages so we followed orders.

The Mysterious Castle

Again, we didn’t know these guys from Adam and the whole scene was just a little north of uncomfortable. Defenses were slightly up. I knew Robert and his cohort wanted something from us, but I wasn’t sure what. Robert told us we were about five miles away from “the castle” where we could “have lunch and discuss a proposition.” When we got there, it was more clubhouse than castle. There was a garden, a pool and stables. It reminded me of an Oasis video. I was half-expecting Liam Gallagher to be passed out on a billiards table in the parlor.

As it turns out, Robert was just trying to sell us memberships into the club, which would be like joining all of the world’s finest clubs. It would guarantee us tee times “anywhere but Augusta National” as Robert reiterated half a dozen times. Instead of calling him to the carpet on the false promise of global tee times, I explained that I wasn’t in the market to join any club and thanked him for his hospitality. After a nice lunch and few beers, they drove us back to our car.

Aaron and I hadn’t slept in well over 24 hours and we were spent. We had plenty of daylight to play more golf, but we just didn’t have the energy. Kingsbarn, The Jubilee, maybe even a replay of The Old Course; it was all right there in front of us. But instead we went back to our rooms to warm up, dry up and rest; a decision I’ve regretted ever since.

After recharging, we dragged ourselves back into town and drank half a dozen pints as we recounted the day. There were so many surreal quirks that we had to take a mental inventory. Was that the hardest five-hour drive ever? Did we almost crash into a few roundabouts? How horrible does a lap full of coffee feel at 3:30 a.m.? Did that scene at the first tee really happen? Is The Texan is still alive? Was he even real? Was being shuttled away from The Old Course by strangers in a silver Range Rover to a castle for lunch with two kind of strange guys we didn’t know the most James Bond move ever… or the least James Bond move ever? Who knows.

But I know one thing: I’ll be back at St. Andrews someday, hopefully with my daughter if she chooses to play. I’ll show her where my smother-hook on the opening hole ended up. We’ll laugh at stories about The Texan. Maybe I’ll birdie the 18th again. As we’re standing on the green hugging, I’ll pull her close and whisper: “If you see a silver Range Rover behind the green, don’t get in. They’re just trying to sell you something.”

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Opinion & Analysis

Let’s Talk Fitting: Length, Lie and Loft

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With club fitting and club building, there are a lot of factors that can be measured and taken into account. When it comes down to it, though, there are three critical factors that will create the biggest effect on your ball flight. They are known as the 3 L’s: length, lie and loft.

In this video, I explain why the three L’s are important and why you should always ask for your measured specs.

 

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