Your Golf Swing Manifesto: Biomechanical Approach to Designing Your Stroke for Sample Student

Transcription

1 Your Golf Swing Manifesto: Biomechanical Approach to Designing Your Stroke for Sample Student Brad Pluth, PGA 952/401-GOLF (4653) BradPluthGolf.com and AdventureGolfAcademy.com Director of Instruction at Halla Greens V14.3

2 We ll refine these as we go along. Find Your Perfect Swing You don t choose your swing, your swing chooses you! Now, with a simple and easy set of tests, you can discover your most dynamic, consistent and efficient golf swing. In this session you will learn: 1. How to best set up your body, arms and hands. 2. How your body, arms and hands track to the top of the backswing. 3. How your body, arms and hands work best to slot the club in the downswing and through impact. 4. Exercises and games to reinforce your natural biomechanical golf swing. 5. Exercises to strengthen your dominant power dimension. And more 2

3 Todays Goals No more than two in 30-minutes, three in an hour lesson Those who know how precise it can be, know how precise it needs to be. ~Homer Kelley Example 1. Hit the ball solidly, consistently 2. Controlling distances and trajectories with wedges 3. What to think about before, during and after my golf swing 3

4 Lesson Review Page (This is a sample summary page) After our Discovery session, we will boil our keys down into two pre-swing thoughts and one in-swing thought. Set Up Grip Left hand V to the outside of my right shoulder Right hand hinges straight up Stance width should be 12" wide Right foot should be square Left foot should be open degrees open Trial elbow should point to the inside of your hip Backswing Start backswing with a quiet lower body and turning shoulders and arms away When wrists begin to hinge, swing your hand back and over your turned shoulder Downswing Turn my tummy to the target, feel my left hip and core initiate your downswing Golf Specific Functional Exercises- Sitting- toes in and out to open up my hips Set the hook 2 lbs. weight keeping your left wrist flat Medicine ball throws, both side- 8 lb medicine ball Doorway stretch for shoulders Kneeling golf swing stretch and backswing feel 4

5 These Slides are designed to help you develop your natural and most consistent set-up Our ground up approach Posture Athletic Set-Up- fingertips to the top of the knees Height vs. Width- rotational vs. lateral swing styles Pivot Point Assessment- where you balance from 5

6 Athletic Set-Up Standing tall, tilt from the hips until your fingers touch the top of your knees. Bow from the hips so your belt buckle feels like it points at the ball, bend your knees until you can touch the top of your kneecaps. Too erect ball goes right Too deep, left 6

7 Height Vs. Width Rotary vs. Lateral Swings To determine if the overall motion of your swing should be rotary or lateral. This will effect your posture and swing style. Lateral swingers will load their lower body into their right side and fire into their left. Rotational swingers will rotate around either their tailbone or left hip. _6 1_height and 6 3 width _x +/- 4" of height Narrower stance Rotational (little weight shift) >4" of height Wider stance Lateral Swing (weight shift) 7

8 Keys To Perfect Posture On top, note how the shaft and spine angle form a 90 degree angle. Things swing fastest around their axis. The spine is the axis of rotation in the golf swing. Below, note how line goes through the top of Tiger s neck, back of the elbow, knee cap and arches of his foot. 8 Note each club is a different length and requires a different set-up to achieve this position. Longer clubs like the driver more erect posture, wedges more bent over.

9 Pivot Point Assessment Directions Standing tall with a six iron, assume your athletic stance and pivot back to the top of your backswing and note where does the top of your sternum pivot around. Next take three consecutive swings with your feet together, drop your right foot back and repeat, drop your left foot back and repeat. Which position did you have the most balance and speed? Left Thigh = Front post = feel of swinging around a fixed center (sternum/chin) lead hip Center = Center post = feel of pivoting around Right thigh = Rear post = feel of swinging around right hip 9

10 Addressing the Ball Front anchor leads with the lead foot. Center anchor starts with feet together. Rear anchor starts with rear foot. Remember to stare at the target and glance at the ball! 10

11 Examples of Each of the Posts Front Post Golfers include: Ben Hogan, Bobby Jones, Henrik Stenson, David Duvall, Justin Leonard, Chip Beck, Tiger Woods currently (Stack and Tilt Players and Sean Foley s players) (get picture of Hogan at the top Center Anchor Coffers include: Study these Jordan Speith, Martin Kaymer, Rory McIlroy, Adam Scott, Tom Watson, Greg Norman, Ernie Els, Sergio Garcia, Annika Sorenstam, David Toms and Tiger Woods circa 2001 Rear Anchor Golfers include: Jason Dufner, Bubba Watson Tom Kite, Stuart Appleby, Nancy Lopez, Karrie Webb, Mike Wier (pic of Mike Weir) 11

12 Front Center Rear Refining Your Post Goal to set anchor/head over the appropriate point and then maintain a stationary head until full extension or aim point is reached. Note front post golfers need some spinal tilt, center need more and rear post golfers need a lot of spinal tilt. ALWAYS keep your tailbone in front of your sternum at set-up. Tail bone 2 ahead of middle of the stance, top of sternum and chin in the middle. Some Spinal tilt 12 Tailbone two inches forward and top of sternum two inches behind. More spinal tilt. Tailbone in the middle and top of sternum four inches behind. A lot of spinal tilt.

13 Foot Flare and Hip Rotation Related to Power Make an X with your club and place your feet so your heal and toe touch the club. Hold shaft along thigh while you do the test. Rotate your lower body back, keeping your nose over the X. If you shaft matches your club on the ground, proceed to follow-through side. If the shaft is short of the 90 degree angle, flare your foot open (it s a 1:1 relationship meaning 20 degrees short, open your foot 20 degrees. If less than 45 degrees, drop your foot back two inches, or the length of your big toe. Repeat on follow-through side. Note, front and center post players should not flare open their rear foot! Trail Foot Square, degress open drop Lead Foot degrees open Coorective exercise: Sitting down toe twist with legs extended and touch your pinky toe to the ground and big toe to the ground. 13 Stance Width or a Grip plus +/- apart from your heels apart from your toes

14 Axis of Symmetry Related to Power Axis of Symmetry is how your torso rotates around your spine. Sternum Line Option = Front Anchor of sufficient secondary tilt away from the target x Center Line Option = Center Anchor or little secondary tilt away from the target. Spine Line Option = Rear Anchor set and rotate around the spine 14

15 Eye Position in relation to target line Your eyes are the control center and guide motion in your body. They need to be positioned in a way to compliment your backswing track and alignment preferences. Eye dominance: Left Omni Right Currently are your eyes: parallel to the target line (Side on alignment) x_ aligning right of the target line (Under alignment) aligning left of the target line (On Top Alingment) You need to be: _x Parallel aligned right _ degrees aligned left degrees Corrective Exercise- Bite a business card/credit card and see how your eye are position relative to your target line. This ties into your hips being open, if you keep your hips square, your eyes will be parallel to the target line. 15

16 Refining Your Best Lead Hand Grip Place the leading edge of a five iron on a wall or edge of a mat, take your grip and turn lower body through to impact without pressing hands forward If face opens, your trail hand grip is too weak If your ball is curving right, turn you lead hand to the right. If your ball is curving left, turn your lead hand to the left. Remember to grip the club in your fingers so there is a line from the middle index finger knuckle to the thumb. If there is a crook, your grip is too much in the palm. Best to take your grip from an eye high position If square, repeat it. The line between your index finger middle knuckle and your thumb should point toward your Left ear In between your Right ear and shoulder Inside right shoulder Middle of right shoulder _x_ Outside of the right shoulder 16 Remember there should be a line between your knuckle and thumb, not a crook in your lead hand

17 Refinement For Lead Hand Grip With lead hand only, swing back until wrists hinge fully. This is where you should see the wrists naturally hinge Early or long thumb if hinges below your hip _x Mid or medium thumb if hinges between your hip and sternum Late or short thumb if wrists begin to hinge above the sternum Long Thumb Medium Thumb Short Thumb 17

18 Wrist Action Related to Accuracy Set your wrists in a vertical hinge position and have a friend apply downward pressure. Set your angled hinge and repeat. Set a horizontal hinge and repeat. You are structurally strongest when your set your hinge Straight up, Vertical or 12 O Clock position _x 45 degrees or angled back at a 1:30 position degrees or a horizontal hinge back at a 3 O Clock position Vertical/Up Angled /half back Horizontal/along toe line 18

19 Cradle Point Where you place your trail index finger middle knuckle influences how you hinge the club Under= Up or 0 degrees = Vertical hinge On the side = Angled hinge 45 degrees back Under = Horizontal hinge 90 degrees back 19

20 Wrist Assessment With a 6 iron, flex and extend wrist Right Left Extension Flexion Okay or limited Okay or limited Previous injuries? Corrective exercises Wrist stretch grabbing knuckles and pulling down 20

21 Backswing Track: Power Dimension & Trail Elbow Location Track: The plane and path your clubhead travels on during your backswing. Top of Track: The position of the clubhead at the top of your backswing. Hold shoulders and make triangle in front of body with arms. Next neutralize the shoulders and allow arms to swing back. Trail Arm Folds: Down and Up and In Up behind the spine Elbow folds along the spine Elbow in front of spine On Top Golfers Side On Golfers Under Golfers This will determine the best position for your trail elbow at address Outside the hip At the hip Inside the hip 21

22 Shoulder Mobility Refinement All limited Standing test Left Shoulder Right Shoulder Corrective or Strengthening exercises Doorway stretch 2lb weight becomes the exercise. 22

23 23 #6 Backswing Track: Arm Length Test Accuracy Test To determine the ideal path on which you should swing, in most cases, the plane on which you should deliver the club into the ball, regardless if your motion is rotary or lateral. #1 Knuckle to Elbow measurement < > = #2 Elbow to shoulder measurement If #1 < #2 use the low track plane If #1 = #2 use the mid track or turned shoulder plane If #1 > #2 use the high track plane Swing Exercise: Swing from your knees to identify how club tracks back and where to stop your hands in your backswing. Drill: Left lead arm hang and slide your trail hand knuckles under your lead hand and turn your shoulders away and swing your arms back

24 Backswing Tracks Related to Accuracy Swing Track: Determines your swing plane. It describes how your elbows move in relation to your torso as well as the manner in which your dominant arm folds to support the leverage developed in the backstroke Swing from your knees Low Track or Width Golfers- left arm below your right shoulder and right elbow tucked at the top Mid Track or Leverage Golfers- Left arm through your right shoulder and elbow slightly elevated High Track or Arc Golfers- Left arm above your right shoulder and elbow elevated to shoulder height 24

25 #8 Cervical Rotation Sitting in good posture turn your chin as far right and left as possible three times. Turning right >60 degrees degrees >90 degrees Turning left Neck exercises, cervical stars and tubing 25

26 Downswing: Best Delivery Slot Related to Feel and Right Hand Placement Arm Swing Path relate to the manner which your dominant forearm is aligned as it moves throughout the stroke, especially during the takeaway and delivery. With medicine ball, place your hands on the ball and rotate back with the options below. Have someone apply downward pressure Step #1 Take athletic stance with hands on the ball Step #2 Rotate back to hip high Step #3 Elevate your hands in the designated positions Step #4 Apply downward pressure to identify dominant dimension 26

27 #5b Best Delivery Slot Refinement With medicine ball that weights 2-4% of your body weight, take your athletic stance and swing the ball back to the top of your backswing and hold for 2 seconds. Note how is your trail forearm relative to the ball? Next place you hands in following positions, pivot back and raise your hands to shoulder high and have someone provide downward force to see which one you leverage the best. Your trail hand pressure point should match how you best support the weighted ball. Your trail hand index finger knuckle should be either on the side for side one downswing slot, slightly under for side-under or under golfers and slightly on top for side-cover or on top golfers. Best Provides resistance with: Trail Hand Under Side Under _x_ Side On _ Side Cover On Top 27

28 Lever Delivery Action Related to Accuracy Where both arms become straight. Covering = On-top = Full extension or aim point soon after impact with early postural release and I finish _x Cornering = Side-on alignment = Full extension or aim point of trail arm at 45 degrees and slight bend at the finish Extending = Under alignment = Full extension or aim point of trail arm shaking hands with the target or at shoulder high with late postural release and reverse C finish Drill- Make naval high back swing and swing through to your follow-through producing yard shots. Drill the feeling of where your arms become straight. Exercise- 10lb. Medicine ball fold with side cover action and throws so arms extend at 45 degrees across the body 28

29 #10 Best Downswing Slot Related to Feel Set your hinge and take half back and apply downward pressure to toward lead arm to determine which you provide the best resistance. Hand under your chest = Hip Slot _x_ Hands below your upper lip= Torso Slot Hand below your forehead = Shoulder Slot Set your index finger knuckle under your: Shoulder _x Mouth Forehead 29

30 #7 Downswing Torque Related to Power Torque System: How you body multiplies power Sit on a chair with your back straight and your feet about hip-width apart. Place a club across your shoulders as shown and then turn your shoulders to the right as far as you comfortably can without moving your head. < 45 degrees x_45 degrees >70 degrees Lower torque Mid/Full torque Upper torque Hips back/legs driven Shoulders first, turn everything Shoulder turn back with lower body resistance Hips driven Turn everything through Restrict lower turn upper Feel the ground Feel the core Feel the shoulders driving A Frame Stretch- elbow to knee and reach back and stretch 30

31 Clearing Action Related to Power Clearing Action is how our bodies rotate in posture from the top of the backstroke into delivery. Front Hip Clear uses front hip action to restore your backside flat on the wall or 1 post/front anchor. Bump toward 1 O'clock and then turn x Tailbone Clear uses the tailbone action or center post/anchor Rear Hip Clear uses the rear hip or 2-post or rear post/anchor 31

32 Delivery Plane and Delivery Source Must Match Use part of the body that the shaft is dissecting when hands reach hip high Shoulder Plane or High Track= Shoulder Driven Right Arm or Mid Track = Torso Driven Shaft or Low Track = Hip Driven Drill- Hinge, swing to the top, swing to hip high, identify where the shaft is bisecting your body and use that to drive through the ball. Low slot= Hip drive Mid slot = torso drive High Slot = Shoulders 32

33 #9 Ankle Mobility Sitting in a chair with your fist in-between your knees, stomp your feet until your ankles are under your knees. Invert and evert your ankles. All good All normal Eversion Foot Inversion limited Left N limited Right N Ankle mobility will influence how you use the ground and the amount of follow-through you will be able to generate. _x Ankle rolls over a golf ball 33

34 Overhead Deep Squat Stand with a club over head and try to squat down keeping your arms in the elevator shaft so you can read a putt. Done correctly: walking medical miracle Limitations in: Ankle ok Calf tight Hamstring Left hamstring Low Back ok Shoulders ok Magical hamstring stretch 8 elevated heel touches, elevated toe touches and reverse squats 34

35 How to: Build your set-up (slides) Posture Grip Alignment Backswing track (slides) Downswing track (slides) Follow-through- where both arms become straight Finish 35

36 Warm-Drill Stage #1: Set your hinge, take the club half back, make sure the shaft points along the target line and swing through at 50% speed. Stage #2: Set your hinge, take the club to shoulder high and swing through at 80% speed. Stage #3: Set your hinge, take the club full back, make sure and swing through Remember to set your cradle point 36

37 Putting It All Together Find Your Natural Tempo Take three aggressively balanced swings to find your natural tempo Ahhhing drill- smooth ahhh throughout the swing. Find your putting tempo and match it to your full swing using a metronome. 37

38 Sections Related to Accuracy Swing Path there are three possible dominant forearm actions On-Top Side On Under Swing Track there are three possible elbow actions for elevating and levering during the backswing. Low Mid High Lever Wrist Action there are three possible ways for the wrists to load leverage while hinging. Horizontal Vertical Diagonal Lever Delivery Action there are three possible ways releasing the swings stored leverage. 38 Covering Cornering Extending

39 Sections Related to Power Pivot Point there are three possible ways of centering the pivot action in hips. Swing Anchor Front Hip, Center Of Gravity, & Rear Hip Torque System there are three possible means of multiplying power with torque in the pivot action. 39

40 Sections Related to Good Feel: Swing Linkage there are three possible ways of synchronize your arms and body. Front Center Rear Swing Slotting - there are three possible ways of matching the arm swing delivery plane with the dominant body action. Down Slotting Cross Slotting Plane Slotting Postural Releases- there are three possible ways of releasing the body fully to match arm swing process. Stand-Up Post Up Rotate In Arc Management- there are three possible ways of rhythmically blending the arm swing action with body action. 40 Narrow-Wide Deep-Deep Wide-Narrow

41 Notes: Thick or thin chests typically forces an earlier shoulder turn and lower swing plane on the way back. Slotting to a lower swing plane will result in a draw Slotting to a high swing plane will result in a fade 41

42 Perfecting Ball Position With Driver Under Shoulder for fast hips, Three Posts or Rear Post _x Outside Shoulder for Front Post and Center Post One ball outside your left shoulder for lateral 2 Plane Ball position slightly ahead of low point to hit up on the ball with a driver.. Farther back the ball is placed, the farther the ball will go right assuming your swinging on plane. Ideally, the club moves down and out to low point and then up and in after low point. 42

43 Activities that teach and train Hinge or set your wrists, take it half back and swing through so your tummy faces the target in balance Hinge your wrists, take the club ¾ back and swing through so your tummy faces the target in balance Hinge your wrists, take the club full back, bump your tailbone and turn your tummy through to the target. 43

44 Brad s Favorite Drills Drill: Swing club with dominant hand only times a day. Feel the clubface square up and roll in the downswing. 44

45 Impact bag/pillow Fix my slice drills Take a couple swings and make sure your hands beat the club to the bag. If there was a race to the bag between your hands and the clubhead, your hands ALWAYS win the race to the ball if you re trying to hit the ball with aggression Take your normal grip and swing back and through at 50% speed, swing through into the bag so your toe finishes into the bag. This will help you feel how to release and rotate your forearms through the ball. 45

46 Learn Your Best Ball Position Drill- Drag the club on the ground with your lead hand and watch were the club shifts from moving away from you to towards you. It will be under your left shoulder. You need to match your ball position with your pivot point. Refer to the pivot point slide. 46

47 Perfecting Ball Position Off The Tee Ball position behind low point with irons and shots off the ground. Farther back the ball is placed, the farther the ball will go right assuming your swinging on plane. Ideally, the club moves down and out to low point and then up and in after low point. 47 Low point under shoulder

48 Sweeping Progressions Sweep back and sweep through 1/3 of full distance Sweep back ¾ and full finish. Focus on solid contact Sweep Finish Sweep back sweep finish full swing Sweep back full and sweep finish Turn sweep, turn sweep. Goal of a bigger swing 48

49 Slow Motion Swing Drill Two-minutes a day! Find you best address and make a second golf swing seconds back,10-20 seconds down to impact and seconds through to the finish. Conduct with eyes open Conduct with eyes closed 49

50 Warm-Up Routine Get used to setting your pivot point with the correct feet position. Lead with your left if you re a front post Start with feet together for center pivot Lead with your right foot if you re a rear pivot point Take 6-10 perfect backswings that match your track Take 6-10 perfect downswings that match your slot Take three full swings in good balance to find your rhythm 50

51 Hinge Drill Drill- Set your wrists, separate wrist action from arm action and take a ½ swing back and through, ¾ back and through and full back and through. If you are struggling with the ball curving this drill is for you! First make sure you have the right grip, then work on this drill. 51

52 Perfect Backswing Drill Kneel down and swing the club back while maintaining your posture and you ll discover your ideal backswing length. Trail hand under- Keeping lead arm straight, turn shoulders and trail arm to fold 90 degrees. This will identify your best backswing track. 52

53 Suggested Exercises Medicine ball backswings Place your hands on the ball as identified on your Best Delivery Slot slide #. Complete 8-20 repetitions and 1-3 sets Take your athletic stance in front of a mirror from a face on and down the line position. Make sure you maintain the two curves in your spine when leaning forward. 53

54 Other Options iping App and Putting Data Short Game Assessment 54

55 Drills, Games and Exercises Driveway markers Short Game A-frame stretch 55

56 iping Putter App Putting Handicap (Average of the last 10 test) Consistency Rating- equal to your putting handicap Stroke Type- Straight Slight Arc Strong Arc Impact Angle _Open _Closed Tempo Metronome tempo Ball position in the middle Hands lead the clubhead Water bottle swing for tempo. 56

57 Chipping Chipping 10-Yard Chip 10 balls Score Hole 4 points Inside 4 One club and a grip 2 points Inside 8, two clubs and two grips 1 point 15-yard chip 10 balls Score Hole 4 points Inside 4 One club and a grip 2 points Inside 8, two clubs and two grips 1 point 57

58 Pitching Pitching 20-yards with five balls Score Hole Inside 4 One club and a grip Inside 8, two clubs and two grips 30-yards with five balls Score Hole 4 points Inside 4 One club and a grip 2 points Inside 8, two clubs and two grips 1 point 58

59 Bunker Shots Bunker 8-yard bunker shot with 5 balls - Score Hole 4 points Inside 4 One club and a grip 2 points Inside 8, two clubs and two grips 1 point 15-yard bunker shot with 5 balls - Score Hole 4 points Inside 4 One club and a grip 2 points Inside 8, two clubs and two grips 1 point 59

60 Scoring Game Challenge Name: Welcome to the Brad Pluth Golf Scoring Game Challenge. This program was adopted from the book "Dave Pelz's Short Game Bibl following tests will assist in determining your scoring game handicap. Upon completion you will be able to measure your current skil The level to other players at your handicap or scoring range, and PGA and LPGA professionals. I have been gathering data from va students of all skill levels and ages throughout the country and am anxious to share my results. What get's measured get's improved! Here is how the Short Game Challenge works: Play 10 balls going through your entire routine and record your scores. Scoring: In the hole = 4 points. Inside one club length = 2 points. Inside two club lengths but outside one club length = 1 Normal 9I or PW SW LW / / / / / / / / Date TEST #1 50-yard Wedge Shot Score Club Used/Loft / Handicap Tour TEST #2 30-yard Wedge Shot Score Club Used/Loft / Handicap Tour TEST #3 8-yard Sand Shot Score Club Used/Loft / Handicap Tour TEST #4 15-yard Sand Shot Score Club Used/Loft / Handicap Tour TEST #5 10-yard chip from fringe Score Club Used/Loft / Handicap Tour TEST #6 20-yard chip from light rough Score Club Used/Loft / Handicap Tour TEST #7 15-yard pitch Score Club Used/Loft / Handicap Tour TEST #8 15-yard Lob Shot Score Club Used/Loft / Handicap Tour 60 Total Score Score Handicap Score Hndcp. Score Hndcp. Score Hndcp. Score Hndcp.

61 61 Distance Chart Name: Current Set _ Date: / / Loft _ Date: / / Loft _ Date: / / Loft _ Lob Wedge Yards Yards Yards Sand Wedge Yards Yards Yards Gap Wedge Yards Yards Yards Pitching Wedge Yards Yards Yards 9-Iron Yards Yards Yards 8-Iron Yards Yards Yards 7-Iron Yards Yards Yards 6-Iron Yards Yards Yards 5-Iron Yards Yards Yards 4-Iron Yards Yards Yards 3-Iron Yards Yards Yards 2-Iron Yards Yards Yards 1-Iron Yards Yards Yards 11-Wood Yards Yards Yards 9-Wood Yards Yards Yards 7-Wood Yards Yards Yards 5-Wood Yards Yards Yards 4-Wood Yards Yards Yards 3-Wood Yards Yards Yards 2-Wood Yards Yards Yards Driver Yards Yards Yards Notes/Comments/Suggestions

62 Course Strategy ALWAYS Swing in Balance It's not how far you hit it, it's how many times you hit it. When you're into the wind, make a fluid motion and make solid contact! When your down wind, make a fluid motion and make solid contact!! fluid motion and make solid contact!! When there's no wind, make a fluid motion and make solid contact!!! Remember to putt when you can, chip if you have to, pitch if you must and lob if it's your only option. Choose a club you can comfortable get to your target. Note the pin is not always your target, aim at the back middle of the green. Establish a routine before and after every shot, from putt to drive, focusing on Grip, Aim, Alignments and Stance. Be positive and eliminate tension by breathing deeply. Hit shots with positive thought and pictures in mind. Precision Pays! Just ask Tiger Woods, LeBron James, Sidney Crosby or any doctor or engineer. Or go admire a Mercedes! Never leave a makeable putt short! The goal of the game is to get the ball in the hole, give the ball a chance to go in! 62