Transcript Dynamic Flexibility

Quad Hops
Instructions:
Lift foot up with your hand and feel the stretch in quadricep muscle. Take a big
hop forward using your hand to lift yourself off the ground, stretching your
quadricep at the same time.
Mark Verstegen (Athletes Performance) – Future of Golf Proceedings - ASU 2001
Figure 4 Walks
Instructions:
Walk in a straight line while alternating lifting each leg in the figure four
position and pull up elevated foot with each step.
Mark Verstegen (Athletes Performance) – Future of Golf Proceedings - ASU 2001
Helicopter Lunges
Instructions:
Starting in a lunge position with hands out to your sides begin to rotate your
upper body around your lower body like the propeller of a helicopter. Start
slow and gradually increase the speed. Repeat in opposite lunge direction.
Advantage Golf Body-Swing Connection Seminar
StepOvers
Instructions:
Walk into lunge position with right leg out front. Try to touch both hands to
the floor by bending over from the hip joint – try to keep spine and left leg in
straight line. Repeat back and forth.
Advantage Golf’s Body-Swing Connection Seminar
Inch Worm
Instructions:
Starting in push-up position, slowly try to walk your feet towards your hands
trying to keep your heels on the ground. Go as far as possible and then walk
your hands out to normal push up position and repeat.
Mark Verstegen (Athletes Performance) – Future of Golf Proceedings - ASU 2001
Dynamic Hamstrings
Instructions:
Lie flat on your back and pull one knee up towards your chest. Grab your
thigh from behind with both hands and hold thigh perpendicular to the floor.
Try to straighten out your knee back and forth holding the stretch for about one
second. Repeat 10 times both legs.
Advantage Golf’s Body-Swing Connection Seminar
Leg Overs
Instructions:
Lying face up in the iron cross position, try to touch the right foot to the left
hand without moving your hand. Return leg and try to touch the left foot to
the right hand. Go back and forth with a slow pace for 30 seconds.
Complete Conditioning for Baseball – Human Kinetics
Prone Scorpions
Instructions:
Lying face down in the iron cross position, try to touch the right leg to the
left hand without moving your hand. Return leg and try to touch left leg to
the right hand. Go back and forth with a slow pace for 30 seconds.
Mark Verstegen (Athletes Performance) – Future of Golf Proceedings – ASU 2001