6 Rules for Core Training – What we think to be true is now a myth.
Golf Chats is a website to encourage discussions on various subjects relating to the game of golf. I am Mel Sole, Director of Instruction of the Mel Sole Golf School and SAPGA Master Professional. I invite you to enter into a discussion on this or any article on the golfchats.com website. The input is for the entire subscriber base to learn something new each time! Please post your comments below. Keep it clean and tasteful. We are here to learn from one another!
Core training has always been a staple in all sport exercises. But as sport and science merge closer and closer, rules change as discoveries are made. What we think to be true is now proven not to be so. And core training exercises are no exception. Nick Buchan of Golfwrx brings us the new rules of core workouts!
Core training is a somewhat contentious and confusing subject!
6 Rules for Core Training – What we think to be true is now a myth.
Power lives in the transverse plane. If you want to unleash strength, power and force, you must harness control of rotation. The keyword here is control. Concentric and eccentric control. To put it another way, rotational stability ensures rotational forces are transferred effectively. Thereby reducing energy leaks that slow down your swing.
As research from the aforementioned Stuart Mcgill shows, no core muscle has a primary vector for trunk rotation. Trunk rotation, and resisting it, happens by blending all core muscles. The abdominal obliques are primary drivers of torso rotation and anti-rotation. Along with deep stabilizer muscles in the back. When you want to rotate to the right, you engage the left external oblique and the right internal oblique. Rotation to the left uses the right external oblique and the left internal oblique. They work as functional pairs.
As you know, the torso connects to the rest of the body. So you have cross-body connections from the gluteus maximus to the opposite side latissimus to generate force transmission on the posterior chain. This force transmission system is known as the posterior oblique subsystem. And is a primary reason you can move your arms and legs together. This movement pattern sling is crucial to stabilization. Stability always precedes force production. When it doesn’t, you have decreased performance and become more vulnerable to injury.
Variations like Pallof presses and chops are obviously great for this. However, single-arm presses and pulls are hugely underrated in this regard.
Utilizing half- and tall-kneeling positions are also great for dialing in that neutral pelvic and spine position so important for efficient power transfer. One of my favorites to tap into anti-rotation and the posterior chain connection is the tall-kneeling, single-arm cable pull.
There’s a myriad of different core exercises, a wealth of opinion on how to train the core and body of knowledge that has increased dramatically during the past decade or so and continues to grow, so it’s no wonder core training is a somewhat contentious and confused subject.
The problem with a lot of golfers’ core training stems from not understanding the anatomy and function of the core, and not utilizing proper progression strategies to actually improve core function over time. Static exercises like planks and side planks are great, but doing them for ever-increasing lengths of time in the name of progression invites fatigue and loses many of the benefits of the exercise with regard to muscle activation and spinal control. Hyper specific “core” exercises that mimic the golf swing may have a place, but if you don’t posses the segmental stabilization to execute them in the first place they aren’t going to do anything for you, and may even leave you worse off.
With that in mind, this article will be presenting the rules of core training I have developed and used with all the golfers I train. Live by these when training your core and you will move better (we need proximal stability to demonstrate distal mobility, so yes training your core can make you more flexible!), keep your spine healthier and generate more club head speed.
New Rule No. 1: Train the function of the core, not the anatomy, for back health and performance.
The muscles of the core and lumbopelvic hip complex work in tandem to protect the spine, particularly your lumbar spine, which isn’t actually designed to move all that much. Most notably, these areas protect your spine during movements in the form of anti-rotation, anti-flexion and anti-extension.
Of course, we don’t want to avoid moving into rotation, flexion and extension at all costs during our daily lives or the golf swing. That’s not my point. However, spinal injury has been linked to the number of these moments we do so it make sense to:
Not increase that number in the gym (particularly by doing sit-ups or crunches).
Train to be strong in resisting these movements, which will reduce injury potential.
The work done by Dr. Stuart McGill proves this. By performing core training exercises that force your trunk and spine into excessive flexion (i.e., crunches and sit-ups), the facet joints and vertebral discs within your vertebral column take a beating. The same can be said for excessive extension.
The standard front plank is a great anti-extension exercise, but you have to do it right. The aim of a plank should be to teach the core musculature to hold the spine in neutral posture where the spine, hips, and legs are linear, not arched or drooping. Common compensations are shrugging the ribs up, shrugging the hips up, rolling the shoulders or hips forward, or pretty much anything that’s not neutral.
A good front plank should make your glutes incredibly tired from forcibly making them contract so that your hip flexors stretch and the abs bite down harder. For most, this will also encourage a slightly posteriorly tilted pelvis to prevent them from setting up with hips low and anterior pelvic tilt.
New Rule No. 2: Earn the right to rotate
Power lives in the transverse plane. If you want to unleash strength, power and force, you must harness control of rotation. The keyword here is control: concentric and eccentric control. To put it another way, rotational stability ensures rotational forces can transfer effectively, which reduces energy leaks that slow down your swing.
As research from the aforementioned Stuart Mcgill shows, no core muscle has a primary vector for trunk rotation. Trunk rotation, and resisting it, make use of a blend of all core muscles. The abdominal obliques are primary drivers of torso rotation and anti-rotation, along with deep stabilizer muscles in the back. When you want to rotate to the right, you engage the left external oblique and the right internal oblique. Rotation to the left uses the right external oblique and the left internal oblique. They work as functional pairs.
As you know, the torso connects to the rest of the body (arms and legs), so you have cross-body connections from the gluteus maximus to the opposite side latissimus to generate force transmission on the posterior chain. This force transmission system is known as the posterior oblique subsystem and is a primary reason you can move your arms and legs together. This movement pattern sling is crucial to stabilization. Stability always precedes force production. When it doesn’t, you have decreased performance and become more vulnerable to injury.
Variations like Pallof presses and chops are obviously great for this, however, single-arm presses and pulls do not rate highly in this regard. Utilizing half- and tall-kneeling positions are also great for dialing in that neutral pelvic and spine position so important for efficient power transfer. One of my favorites to tap into anti-rotation and the posterior chain connection is the tall-kneeling, single-arm cable pull.
New Rule No. 3: Master your breathing
Credit to Dean Somerset for putting me on to the importance of breathing techniques in both core work and performance.
A go-to response for many when doing core exercise is to hold their breath. While this isn’t a bad response per se, especially if they’re trying to use a valsalva to increase spinal stability during a movement like a deadlift, not being able to inhale and exhale in pace with an exercise can actually reduce the effectiveness of a core intensive exercise.
Additionally, the speed of breathing can dictate whether a movement is more of a relaxation or mobility movement, or whether the goal is speed and reactive capability development. For core control and stability exercises (planks, side planks, dead-bugs, etc.), you must do the exercises 5 times with 3-5 second inhalations and 3-5 second exhalations rather than simply holding the position for 20 or 30 seconds. Try it. The difference will amaze you.
For speed and power work (see Rule 4), inhales are best with more of a sniffing action. When we inhale in quickly and with some development of negative pressure through the ribs and abdomen, we need to exhale forcefully and quickly. This short, sharp exhale causes the abdominal muscles to brace very hard and very quickly. This improves stiffness and therefore the efficiency of power transfer through the core.
6 Rules for Core Training – What we think to be true is now a myth.
Try this while you’re reading this article:
Place a hand on your stomach and sniff in quickly through your nose and feel what the abdominal muscles do. Then exhale sharply through pursed lips, like you would if you were throwing a very crisp jab. Did you feel how hard the abs became for the second you inhaled and exhaled? That’s your power center.
Ben Shear of Golf Digest talks core power for stability and strength!
Golf Chats is a website to encourage discussions on various subjects relating to the game of golf. I am Mel Sole, Director of Instruction of the Mel Sole Golf School and SAPGA Master Professional. I invite you to enter into a discussion on this or any article on the golfchats.com website. The input is for the entire subscriber base to learn something new each time! Please post your comments below. Keep it clean and tasteful. We are here to learn from one another!
Here is a great core power workout routine by Ben Shear of Golf Digest that considers not only the front and backward movements but also the side to side and rotational moves needed in a powerful golf swing. Check it out!
You have to move in all three planes of motion to perform a golf swing, so it makes sense to train your core in all three planes. Golf Digest fitness advisor Ben Shear revamps your core workouts with a series of new exercises. Tailor these to your needs.
How to do a forearm curl to prevent “Golfers Elbow”!
Golf Chats is a website to encourage discussions on various subjects relating to the game of golf. I am Mel Sole, Director of Instruction of the Mel Sole Golf School and SAPGA Master Professional. I invite you to enter into a discussion on this or any article on the golfchats.com website. The input is for the entire subscriber base to learn something new each time! Please post your comments below. Keep it clean and tasteful. We are here to learn from one another!
Many of my students complain about “Golfers Elbow,” which is similar to “Tennis Elbow” and can be pretty painful. Regular exercise helps prevent injury, and so Don Saladino from Revolution Golf shows us how to do a forearm curl to help prevent those injuries. The nice thing here is you don’t need heavy weights, 5 lb dumbells will work fine for most people, and according to Don, you only have to do them once a week. Now, who can say they don’t have time for that one?
Don Saladino introduces an exercise aimed at strengthening your forearms, which will help you both on “trouble” shots and with your full swing. Incorporate this exercise into your routine weekly.
A multitude of workouts for your golf swing – All you will ever need!
Golf Chats is a website to encourage discussions on various subjects relating to the game of golf. I am Mel Sole, Director of Instruction of the Mel Sole Golf School and SAPGA Master Professional. I invite you to enter into a discussion on this or any article on the golfchats.com website. The input is for the entire subscriber base to learn something new each time! Please post your comments below. Keep it clean and tasteful. We are here to learn from one another!
Getting your body into great golf shape just got a whole lot easier.
While browsing through Pinterest, I found this article by buzzfeed.com with literally hundreds of workouts for your golf swing that will help with core power, rotational power, leg power, and a whole lot more. Start off these exercises with a medium-weight medicine ball. Do the Torso Twist for rotational power, the Lunge with Cross-Body Chop for both rotational and core strength, one leg bridge with leg lift for your hamstrings and hip flexors, and finally, Med Ball Burpees for leg power. Do these for about two to three weeks and then change things up by moving to another set of completely different exercises. Just go to the link below for great choices. Thanks to Pinterest and Buzzfeed for these great articles!
Have you been working your core wrong all these years?
Golf Chats is a website to encourage discussions on various subjects relating to the game of golf. I am Mel Sole, Director of Instruction of the Mel Sole Golf School and SAPGA Master Professional. I invite you to enter into a discussion on this or any article on the golfchats.com website. The input is for the entire subscriber base to learn something new each time! Please post your comments below. Keep it clean and tasteful. We are here to learn from one another!
I have just recently started doing core work from an upright position while starting a TRX program at my gym. TRX is great for golf as it helps with stretching, core strength, and endurance. But Nick Randall of Golfwrx.com and Mark Bull seem to be taking this to a whole new level. For those who are serious about getting into shape for your golf game and working your core to the max, this is a must-read.
The majority of core work is performed either horizontally (prone and supine), sitting or kneeling. After speaking with some people much smarter than me, namely Mark Bull (UK based Bio Mechanist), I have been wondering whether we are missing a key opportunity to get some really important work done by not performing more core exercises in a standing position.
I’m not advocating throwing out the fundamental exercises that make up a solid training program.
I think we in the golf fitness world should resist the temptation of grabbing the low-hanging fruit of loaded rotational training. So I’m not advocating throwing out the fundamental exercises that make up a solid training program. More so, I’m searching for opportunities in the supplementary exercises where we can train the core in a manner that has more effective transfer to our golf swing.
After reading an article by Mark Bull, I was very fortunate to be able to catch up in person for a chat. He got me thinking about the way I program core training especially. In the article, Bull talked about some analysis work he did on a long-drive champion. That caused him to question to the X-Factor Stretch Theory of hitting the long ball.
Question the X-Factor Stretch Theory of hitting the long ball.
“The interaction between the pelvis and thorax has been researched for years. And for many, it is seen as having a significant influence on driving distance,” Bull said. “However, on recently testing a world long drive champion, the values he returned started to question my own understanding and value of this interaction. For years, we have been led to believe that high levels of stretch at the start of downswing between the pelvis/thorax is required to help generate maximum club head speed.
However, the long-drive champion failed to produce more than 1 degree for any shot during the test. However, what was of great interest was the levels of separation/stretch achieved across other segments. Let’s define separation/stretch as elastic recoil. The levels of elastic recoil that he produced across the lead scapula/shoulder/ribcage were staggeringly high. The amount of stretch, the speed of the stretch and the rate of recoil were huge. Therefore, perhaps the interaction between thorax and arm is of more value than pelvis/thorax?”
“Typically, long hitters exhibit a reduction in the angle between the lead arm and thorax (ribcage) in transition towards impact” Bull said.
More focus on elastic recoil for the whole body.
Have you been working your core wrong all these years?
This is a really interesting thought, and it contradicts the traditional wisdom that more X Factor Stretch equals more club head speed. In fact, Bull had previously tested another elite player who had the one of the largest X-Factor Stretches of anyone he had seen, yet one of the lowest club head speeds. Given his findings, Bull made the suggestion that training could adapt to include more focus on elastic recoil for the whole body, rather than focusing solely on the the pelvis and thorax.
As is my tendency when listening to very bright people, I took this info and sought to simplify it down to my level of understanding, then apply to a relevant practical setting (the gym). I started to experiment with a Stroops Shorty Stick and a resistance band tied to one end, in my opinion this gives you the biggest bang for your buck in terms of stability challenge. Whilst not quite as effective, you can use any kind of stretchy band or cable machines with a handle.
These exercises give an appropriate swing-specific stimulus.
I am going to show you a selection of the exercises that I have been using. I feel these tick the boxes of quality connection to the ground, pelvic stability, spinal stability and scapula stability under rotational load to work on this “all-body elastic recoil.” Importantly, I feel that these exercises give an appropriate swing-specific stimulus. While avoiding the potential detrimental impact on sequencing/motor patterns that can occur by simply loading an imitated golf swing.
My advice is to try including these exercises at the end of your workout, after you have completed your strength work, in place of your usual core work. Before doing exercises that require you to use your core to perform the movement safely. (back squats, for example).
As always, gain consent from your relevant medical professional first. And be careful to start with a light resistance band or cable load and work your way up gradually. Two-to-three sets of 6-8 repetitions on each side using a slow tempo is ideal to start. Work up to faster speeds and heavier loads once confident with the technique.
You should feel these exercises working predominantly your glutes/hip complex, core and shoulders/arms. As well as challenging your ability to maintain solid connection with the ground. If you are feeling more strain in your lower back and less in the targeted areas stop immediately. Seek out the advice of a good fitness professional.
Optimal training for hip and thoracic mobility in your golf swing!
Golf Chats is a website to encourage discussions on various subjects relating to the game of golf. I am Mel Sole, Director of Instruction of the Mel Sole Golf School and SAPGA Master Professional. I invite you to enter into a discussion on this or any article on the golfchats.com website. The input is for the entire subscriber base to learn something new each time! Please post your comments below. Keep it clean and tasteful. We are here to learn from one another!
In my golf instruction, I talk a lot to my students about rotational power in their golf swing.
I have also learned that since introducing biomechanics testing into my instruction, some people need to move their lower bodies quicker. But some cannot do so because of biomechanic restrictions and need to move their upper torso quicker to create speed for more distance. These exercises make perfect sense to me as they address both of these optimal training issues perfectly. Thanks to Travis Hansen of GolfWrx for putting together a great article!
When it comes to athletic-based training (sprinting, agility work, plyometrics, conditioning, resistance training, etc.), I’m pretty certain golfers don’t come to mind when you think of those who can benefit from these particular training methods. Fortunately, real-world evidence and science say otherwise.
My training staff and I were recently granted the opportunity to work with the University of Nevada-Reno men’s golf team. We found that these men are committed to excellence, and are gladly willing to do whatever it takes within the rules to gain a competitive edge over their competition. In this article, I’m going to outline most of our specific training approach with this group of golfers, and include some training parameters, research studies, video demonstrations, and sound evidence to hopefully supply some new insight into what’s necessary when training these kinds of golfers.
I will cover six specific topics over the course of two articles, which are pertinent to golfers for optimal athletic and physical development, along with programming guidelines including “modified” exercise variations, training frequency concerns and intensity management techniques.
No. 1: Hip and Thoracic Mobility
According to the Joint by Joint Approach, made famous by renown physical therapist Gray Cook and strength and conditioning coach Mike Boyle, the entire collection of joints throughout the body alternates between primary needs of either mobility or stability. As it pertains to golf specifically, the hips and middle back require and are anatomically designed to display adequate mobility levels throughout a swing pattern. Often times though, this is not the case upon various forms of assessment. As a result, common and predictable compensation patterns begin to emerge at the knee and lumbar spine. Unfortunately, range of motion capacity is naturally limited at these locations, especially the low back.
According to Mark Buckley, thoracic rotation accounts for 60-70 degrees of rotary motion, while the lower back accounts for 10-15 degrees. (1) A major difference to say the least. I should note that there is an absolute plethora of evidence indicating injury at each segment of our spine at various local structures that is beyond the scope of this article. Based on the information above, however, it is safe to conclude that if you do not abide by the motion standard set forth by your spinal architecture then you are asking for trouble.
Below is a circuit that we perform 1-2 times per week with the team to help keep both of these areas loose.
DISCLAIMER:
The exercises disclosed above do carry with them an inherent risk for potential injury if performed incorrectly. Have the direct supervision of a qualified training professional. Make sure to consult either your physician or coach before engaging in these activities or anything highly strenuous in nature.
How to go through a fitness screening for your golf swing!
Golf Chats is a website to encourage discussions on various subjects relating to the game of golf. I am Mel Sole, Director of Instruction of the Mel Sole Golf School and SAPGA Master Professional. I invite you to enter into a discussion on this or any article on the golfchats.com website. The input is for the entire subscriber base to learn something new each time! Please post your comments below. Keep it clean and tasteful. We are here to learn from one another!
How fit are you? How mobile are you? Fitness screening will give you both answers. A failing grade will tell you that your body restricts your rotational and forward (or thrusting) power in your golf swing. Lack of good flexibility can affect how you maintain spine angle on the backswing. And not having good rotational separation with your upper and lower body on the downswing will affect how you initiate your downswing. All these things are critical to producing a good repeatable golf swing. Here Dave Phillips from the Titleist Performance Institute takes Piers Ward of Meandmygolf through a TPI fitness screening to check out if he has any weaknesses in his body mobility and then prescribes some exercises to resolve those problems. Follow along and do this at home!
Golf swing and fitness with TPI and Me and My Golf. Piers and Andy are at the Titleist Performance Institute where Co founder Dave Phillips Takes Andy through a physical screen to se how his body is influencing his golf swing.
Training for Power and Endurance made Really Simple!
Golf Chats is a website to encourage discussions on various subjects relating to the game of golf. I am Mel Sole, Director of Instruction of the Mel Sole Golf School and SAPGA Master Professional. I invite you to enter into a discussion on this or any article on the golfchats.com website. The input is for the entire subscriber base to learn something new each time! Please post your comments below. Keep it clean and tasteful. We are here to learn from one another!
I have featured Coach Stephen from Renegade Golf Training in previous posts because I like his methods and research, motivating people to perform mentally and physically. He is the consummate golf training professional, and this power and endurance program will do wonders for your golf game. There are various levels of this training, so pick your level and get started. You won’t regret it!
Are you sweating out forty-five minutes of slow to moderate effort cardio training 3-5 times a week? If you are hoping to increase your golf power, that’s a mistake. Here’s what you should do instead.
The Tortoise and the Hare
Despite golf’s long reputation as a leisure activity, golf is actually a powersport. Scientific studies indicate that peak muscle activation during a golf swing is equivalent to sports such as football, hockey and martial arts. Your golf swing is a high intensity, short duration event which must be repeated many times (hopefully not too many times) over a four to five hour round. Using traditional Long Slow Distance (LSD) cardio training will actuallysedate your central nervous system, slowing you down and decreasing your power output. There is an old adage in the sports conditioning field “Train slow, be slow”. Put it this way, if a tortoise and a hare played golf, the tortoise would always miss the cut.
The Right Frame of Mind
How do you problem solve out on the course? Are your thought patterns completely logical, or are you more creative and intuitive? Research shows that traditional LSD training stimulates the logical, linear side of the brain. Golfers face too many variables to be stuck solely in that mode of operation. Creative problem solving is essential to playing to your full potential.
Pick Up the Pace
The optimal method of golf cardio conditioning should match the energy systems needed for our obsession… I mean sport. Golf requires power endurance. Slow and steady may prepare you for the local 5K, but it won’t do much to increase your drive or lower your handicap. Instead of LSD, useHigh Intensity Interval Training (HIIT). After a moderate warm up, perform short bursts of fast paced effort alternated with slower “rest/recovery” periods.
Grip It and HIIT It
HIIT can be performed on solid ground (running), on most cardio machines (treadmill, elliptical, bike, etc), or even in a pool. Basic guidelines follow:
The 4 Pillars of Golf Fitness training to be a Good Golfer!
Golf Chats is a website to encourage discussions on various subjects relating to the game of golf. I am Mel Sole, Director of Instruction of the Mel Sole Golf School and SAPGA Master Professional. I invite you to enter into a discussion on this or any article on the golfchats.com website. The input is for the entire subscriber base to learn something new each time! Please post your comments below. Keep it clean and tasteful. We are here to learn from one another!
Golf fitness combines 4 factors to help your body move through the complex movements of the golf swing without hindrance and, more importantly, without injury!
Having a body that is not strong or flexible to perform a golf swing is asking for trouble. Too often, I have golfers come to me for lessons, and their back hurts, or their knees hurt, or their wrists hurt. These pains result when your body is not equipped to handle the work we are asking of it. So take note of Stephen Ladd of Renegade Coach, and get your body “golf ready” with his 4 facets of golf fitness training to take you to golf swing freedom!
This whole “golf fitness” thing is a relatively new gig.
It wasn’t long ago that golfers weren’t considered athletes.
When I started working in the strength and conditioning field over 20 years ago, there wasn’t a single coach in this country recommending that golfers actually train, eat and live like serious athletes.
Boy, how times have changed (Thank you, Mr. Woods).
Although there are still a few examples of successful golfers on tour who shun the idea of health and fitness, there numbers are dwindling (instead of their waistlines).
I get asked on occassion, “is it possible to be a top level professional and NOT be in good shape?”
The answer is obviously YES, as exemplified by the guys and ladies mentioned above.
However, the question that begs to be asked (and so I will) is this – just how close or far are they from their true peak performance potential?
In other words, just how good would they be (or would you be) if they stopped relying so heavily on just their athletic skills, and got their overall health, fitness and performance levels up to par (bad golf puns are a weakness of mine).
So, can a golf fitness routine really improve YOUR golf game?
Heck Yes!
Think about it… it is YOU that swings the golf club.
Your golf instructor is fighting a constant battle, in that they are usually attempting to get your body to do something that is NOT a natural movement.
Unless you are in the small minority of people these days (like 5%), then you most likely have any number of imbalances within your body. Some muscles are too tight, while others are too loose, and some maybe “shut down’ completely.
These are not character flaws, mind you, just the reality of our everyday life.
Your golf instructor then has two options:
1) force your body into positions which it is incapable of going (at least without injury)
2) adjust your swing i.e. create a compensation for you.
Option #1 is NOT recommended.
Option #2 can work to some degree.
However, realize that compensation is a compromise.
And a compromise means that you will NEVER reach your true potential.
I don’t know about you, but I think that sucks.
So this is where golf fitness comes to the rescue. By balancing and stregthening your body for golf, your instructor will no longer be forced into creating compensations for your swing because of your physical limitations.
Combining over two decades of one-on-one work with hundreds of golfers and my relentless study with both the top organizations in the world for golf fitness, and more holistic health models and paradigms, we have come up with the major facets of the Renegade Golf Fitness System:
Are you athletic enough to play good golf – Find out here!
Golf Chats is a website to encourage discussions on various subjects relating to the game of golf. I am Mel Sole, Director of Instruction of the Mel Sole Golf School and SAPGA Master Professional. I invite you to enter into a discussion on this or any article on the golfchats.com website. The input is for the entire subscriber base to learn something new each time! Please post your comments below. Keep it clean and tasteful. We are here to learn from one another!
Golf has always been considered the lazy mans sport because there has been this perception that because golf is not an aerobic sport, and you barely get your heart rate above 100, there is no need to be fit. However, with the recent abundance of articles criticizing top players for over-training, what does it take to be athletic enough to play good golf? Golf Digest contributor Max Adler brings you 10 basic exercises that will test that ability. Try these out!
Go through the Golf Digest combine, and you’ll know. Max Adler and Functional Movements Systems founder Gray Cook test your fitness with basic competency, core stability and balance exercises. Coordination is the key to excellence, Cook says; pass all 3 phases, and you have the potential for greatness.
Basic Competency
DEEP SQUAT
While maintaining a club directly over your head, drop into a squat position. To pass, both heels must stay on the floor as your hips descend lower than your knees. Your knees also should stay directly over your feet.
Basic Competency
IN-LINE LUNGE
Stand tall with a club behind your neck and one foot positioned your shin’s length behind the other. Lunge forward to touch the back knee to the front heel. To pass, your front foot must stay flat, and your torso should remain upright with the club level.
Basic Competency
HURDLE STEP
Place tape across a doorway just below kneecap height. Step one leg over the tape and touch your heel to the floor without putting weight on it. Step back over. To pass, avoid touching the tape while keeping your other foot flat.
Basic Competency
SEATED ROTATION
Hold a club across your chest and sit cross-legged with one foot on each side of a doorjamb. Rotate your torso until the club touches the jamb. To pass, your spine must be straight and the club in contact with your shoulders.
Basic Competency
STRAIGHT-LEG RAISE
Lie on your back and slowly raise one leg vertically. To pass, your leg should finish perpendicular to your body while your head, arms and non-raised leg (toes up) remain in contact with the floor.
