On the Bluff. sapelohammockgolfclub.com. A Sapelo Hammock Golf Club Newsletter January 2018
|
|
- Jason Dixon
- 5 years ago
- Views:
Transcription
1 On the Bluff sapelohammockgolfclub.com A Sapelo Hammock Golf Club Newsletter January 2018
2 From the GM: Sapelo Hammock Golf Club January Newsletter 1354 Marshview Drive NE Shellman Bluff, GA Happy New Year! It s time to give thanks and recognize those that have given so much to Sapelo Hammock. First as always to our owners & members at Sapelo for their continued support and passion for our golf course and club. Without you, none of this would be possible. Secondly to all of our volunteers and committee members who give of their time and energy to help create the Sapelo experience. And to all of you golfers who come to Sapelo for a day of fun and fellowship, we thank you for your continued support. As we head into the new year, we will continue to look at ways to expand the experience both on and off the golf course. On that note, the winter brings some great golf weather and as you can see, the golf course is in tremendous condition. Many thanks to our Director of Golf Course Operations, Chris Hankey and his staff for the job they do. And as always, our Social Committee continues to plan and bring new and entertaining events for all. Keep an eye out for their 2018 schedule of events to be posted soon. Last month we gave you some links from the Marketing Committee and asked for your help getting the word out and increase the number of eyes and golfers to Sapelo Hammock. Many of you did and thank you. For those who have not, take a minute and look at this link. You will be reminded of the beauty that surrounds us every day. Then please go to the following links and Like us on Facebook and then hop over to Trip Advisor to give Sapelo Hammock a great review as well. Your support is greatly appreciated! Shellman_Bluff_Georgia.html A special thank you must go out to all our owners, members, committee members and volunteers who have continued to give so much towards the growth and success of the club. Without all of your commitment and passion, none of this would be possible. Happy New Year! Jim Mancill, PGA General Manager/Director of Golf
3 From the Course: This month I would like to discuss the transition from the growing season to the winter months and the process involved in preparing the course for the upcoming cold weather. Not many things in turf grass can be done overnight, so planning ahead is important and changes are made gradually so that playing conditions can remain as consistent as possible. Some courses in our area go to cart path only during the winter to avoid damage from traffic. We will not be doing that here at Sapelo Hammock, so other adjustments will be made instead. We will be raising the height of cut in the fairways to provide some additional cushion and protection from carts. One added benefit of this is that the ball will sit up a little from now until the time the turf goes dormant. It will be important that we all obey cart rules and stay on the path around greens and tees. Try to avoid areas already worn as well. The greens here at Sapelo are Champion bermudagrass. By definition, they will go dormant just like the fairways. Once they do, speeds will increase drastically. In order to keep them playable for this winter, heights will also be gradually increased as temperatures dictate. It is mandatory that our target height be reached by the time of the first frost. The greens need protection from the cold and freezing temperatures. On the positive side, we will enjoy faster greens again this winter and into next spring. One negative to this process is that once we begin raising heights on the greens, warm weather days leading up to the consistently cold days of winter will slow the greens a little. Remember this is only temporary during this transition period. Once the greens go dormant we will be painting them to provide some winter color and they will be faster. The main concern will be to make sure they don t get to fast and become unfair! Some of you have asked about the adopt-a-hole program and what it involves. The level of work consists of filling divots, weed trimming around trees and ponds and raking and spraying bunkers. It is not mandatory that this entire list be done, that will depend on the hole taken and the comfort level of the volunteer. Anyone interested in volunteering, or if you have any questions, you may contact me at Your continued support is appreciated. Everyone enjoy the holiday s and Happy New Year! Chris Hankey Director of Golf Course Operations
4 Sapelo December News & Notes The Sapelo Hammock Social Committee hosted a Christmas Tea-Tini on Monday, December 11 th in the club dining room. Ladies from all over McIntosh County attended. Several brought their friends. Our special guest vendor this time was Jenny Turner of Coastal Tees & Boutique on Broad Street in Darien. She had items fabricated with Shellman Bluff on them especially for the Christmas Tea-Tini. All of our guests enjoyed the holiday treats, teas, the Jingle Bell Martini and of course socializing and shopping Handicap Program We are in the process of updating our handicap roster for the 2018 golf season. The fee for the upcoming season will again be $30 per person. If you are interested in continuing this service or may want to establish a handicap, please let us know by February 26. Your fee may be paid in cash, check or billed to your member account. As a member club of the Georgia State Golf Association, along with the handicap service you will be entitled to all the benefits of membership in the GSGA. If you have any questions, or need any additional information about the service, please give us a call.
5 Staying in Golf Shape By following a golf stretching program you will not only increase your power and reduce the risk of injury, it will also help you to maintain a more consistent swing pattern. And ultimately that means a lower handicap! The golf stretching program set out below is designed to be completed either on days you aren t playing or after a round. It is not a suitable program to use as a warm up and there is a good reason for that This stretching program consists of static stretching exercises. While this is the best type of stretching for increasing range of motion it can compromise power immediately afterwards. Just as lifting heavy weights just before a game would leave your muscles temporarily tired and weak (even though they adapt to become stronger over time), static stretching immediately prior to teeing off can also negatively effect your shot distance and swing mechanics. Guidelines You should be completely warm before starting this routine. Do 5-10 minutes of brisk walking or jogging on the spot to increase heart rate and pump blood to the major muscle groups. Perform the stretches in the order below. Hold each stretch for 20 seconds, relax and then repeat for another 20 seconds before moving on to the next stretch. The muscle group being stretched should feel slightly tight diminishing as you hold the stretch. Cease the stretch immediately if you feel any pain or if tightness increases as you stretch. Remember to breathe as this promotes relaxation and prevents an increase in blood pressure! Perform this routine a minimum of 3 days a week for 6 weeks. Start with some arm circles perhaps 10 clockwise and 10 counter-clockwise. Next do some twisting from side to side keep your feet shoulder width apart, place your hands on your hips or at chest height and turn from side to side times. These dynamic stretches just help to increase blood flow and loosen joints before moving onto the static stretches. Shoulder & Chest Stretch This can be performed kneeling or standing. Clasp hands behind back and straighten arms. Raise hands as high as possible and bend forward from the waist and hold. Shoulder Stretch Place one arm straight across chest. place hand on elbow and pull arm towards chest and hold. Repeat with other arm. Triceps Stretch Place one hand behind back with elbow in air. Place other hand on elbow and gently pull towards head. Hold and repeat with other arm.
6 Golf Stretching Program Chest Stretch (Wall) Place an outstretched arm against a wall or doorway and lean forward with that shoulder. You should feel a stretch in your chest when you lean forward. Hold and repeat for same arm then repeat 2 stretches for other arm. Hamstring Stretch Sit in upright position. Tuck foot near groin with opposite leg straight. Bending from the hips and leading with the chest, reach down until a stretch is felt in back of thigh. Remember to keep the low back straight to isolate stretch in hamstring Back Stretch Start by kneeling on the ground with your arms out in front of you. Slide your arms further away and slowly shift your hips back towards your feet until a comfortable stretch is felt. Now slide your hands to the right until a stretch is felt down the side of your torso. Repeat to the left. Quad Stretch Standing with a shoulder width stance and hang onto an object for support. Bring one foot up and grab with your hand. Pull your foot up until you feel a stretch on the front of your thigh. Hold, relax and repeat before changing legs. Low Back Stretch Lie on back with right knee drawn toward chest. Slowly bring bent leg across body until a stretch is felt in the lower back and hip area. Remember to keep shoulders squared and flat on ground at all times. Bottom leg should be bent so that your knees are aligned. Forearm/Wrist Stretch Stand with your right arm extended straight out. Pull back your fingers with the other hand until you feel a stretch in your forearm. Hold, repeat and then repeat 2 stretches on other arm. Butterfly Stretch Sit in upright position and place heels together. Spread knees apart and pull feet toward groin until a stretch is felt in groin and inner thigh. Remember to keep low back straight to emphasize stretch. These golf stretching exercise, performed regularly will help to promote relaxation in the muscles. This has the added benefit of also increasing body awareness, which is so important for maintain a consistent swing pattern. Additionally, the more a muscle group can relax, the more forcefully its opposing muscles group can contract. Coupled with a suitable strength training program these golf stretching exercises will help to increase you power with every club.
7 Inaugural Dalton Cook Charity Golf Tournament Saturday, February 3 Sapelo Hammock Golf Club 10 am Shotgun Start Dalton Cook is an amazing 13 year old young man who was diagnosed with a Pineal Germ Cell Brain Tumor on April 18, We hope you will join in the fundraising effort by bringing a group or as a Hole Sponsor! The Details Cost:..$ per Team (4) (Includes Prizes, Food & Drinks) Format:...4-Man Scramble Sponsors/Sign-up:.....Donations must be turned in by January 27 Anyone interested in entering a team or becoming a hole sponsor, please call Eric Chasteen ( ) or Chuck Ferrel ( )
8 Calendar of Events January New Year s Day Brunch (Catered by Casey s Kitchen)...1 st February Dalton Cook Charity Golf Tournament (10 am Shotgun)...3 rd March McIntosh County Chamber Golf Tournament (9 am Shotgun ) th USKids Golf Tournament (Tee times from 1 pm) th Sapelo Hammock Golf Club 1354 Marshview Drive NE Shellman Bluff, GA
On the Bluff. sapelohammockgolfclub.com. A Sapelo Hammock Golf Club Newsletter January 2019
On the Bluff sapelohammockgolfclub.com A Sapelo Hammock Golf Club Newsletter January 2019 From the GM: Sapelo Hammock Golf Club January Newsletter 1354 Marshview Drive NE Shellman Bluff, GA 31331 Happy
More informationOn the Bluff. A Sapelo Hammock Golf Club Newsletter February th Hole Par 3. sapelohammockgolfclub.com
On the Bluff sapelohammockgolfclub.com A Sapelo Hammock Golf Club Newsletter February 2018 17 th Hole Par 3 Sapelo Hammock Golf Club February Newsletter 1354 Marshview Drive NE Shellman Bluff, GA 31331
More informationHappy Holidays From Sapelo Hammock. December 2017
Happy Holidays From Sapelo Hammock December 2017 Sapelo Hammock Golf Club December Newsletter From the GM: 1354 Marshview Drive NE Shellman Bluff, GA 31331 The fall has been a busy time and full of activities
More informationS t r e t c h i n g E x e r c i s e s
Stretches for side of neck: 1. Sit or stand with arms hanging loosely at sides 2. Turn head to one side, then the other 3. Hold for 5 seconds, each side 4. Repeat 1 to 3 times Stretches For the side of
More informationOn the Bluff. A Sapelo Hammock Golf Club Newsletter March th Hole Par yds. sapelohammockgolfclub.com
On the Bluff sapelohammockgolfclub.com A Sapelo Hammock Golf Club Newsletter March 2018 9 th Hole Par 5 542 yds Sapelo Hammock Golf Club March Newsletter 1354 Marshview Drive NE Shellman Bluff, GA 31331
More informationMobilising. Mobilising
Shoulder Rehabilitation Exercises (See attached information supplement) P1 of 7 1) Arms relaxed, circle your shoulders by shrugging the shoulders up, then drawing them back, down and forward. 2) You can
More informationPARTNER With all partner stretches: communicate with partner and use caution!!
- warm up prior to stretching - isolate the muscle group to be stretched - move slowly and smoothly into stretch - use proper mechanics and correct alignment - breathe normal - slowly come out of stretch
More informationThe Ancient Art of Chi Gong. for. Strength & Flexibility
The Ancient Art of Chi Gong for Strength & Flexibility The Student/Athlete Educational Foundation, Inc. 12 Manison Street, Suite E Stoneham, MA 02180 781-850-4520 doc@chap.com Abdominal Butterfly (Stretches
More informationChair exercises Sally Ann Belward, Falls Clinical Lead Physiotherapist
Chair exercises Sally Ann Belward, Falls Clinical Lead Physiotherapist Exercise safety Exercise should be comfortable and fun Ensure participants are sat on a sturdy chair, have comfortable clothing and
More informationTo keep the body in good health is a duty otherwise we shall not be able to keep our mind strong and clear. - Guatama Buddha
To keep the body in good health is a duty otherwise we shall not be able to keep our mind strong and clear. - Guatama Buddha Desk Stretches Why Stretch? Stretching allows the muscle to release tension.
More informationStraighten Up is an enjoyable very short spinal health program designed to help you feel and look your best. Basic Rules: 1. Think positively 2.
Straighten Up is an enjoyable very short spinal health program designed to help you feel and look your best. Basic Rules: 1. Think positively 2. Stand tall in confident Inner Winner posture. 3. Breathe
More informationWarm Ups. Standing Stretches
Warm Ups Mild warm-ups are a necessity for everyone. The need for warm-ups increases with age as the body becomes less elastic over time. It is recommended that you execute the warm-up routine in this
More informationCoaches Handbook. Coaches Handout Page 1
Coaches Handout 2009 Page 1 General Session 1: How to Warm-up! Players are put through basic warm-ups and exercises that they should perform each week when they come to Tball. Stretching should be the
More informationSUNDAY MONDAY TUESDAY WEDNESDAY THURSDAY FRIDAY SATURDAY **REST**
At minimum, walk 30 minutes, 5 days a week. Not sure if an exercise is right for you? Test your blood sugar before and after you work out. If your blood sugar is higher afterwards, the exercise is too
More informationU.S. Shooting Team Balance, Strength and Stability Workout. Training Work-Out
U.S. Shooting Team Balance, Strength and Stability Workout Training Work-Out Modified by Dan Durben and Sommer Wood November 2006 from the program originally developed by Amber Darland for the USA Shooting
More informationTechniques To Treat Your Pain At Home (512)
Techniques To Treat Your Pain At Home (512) 288-5322 7010 W. TX-71 Suite 360 Austin TX, 78735 Arm Only Bird Dog Start in the quadruped position (all fours) with arms and thighs perpendicular to the floor.
More informationORIENTATION SEQUENCE
ORIENTATION SEQUENCE In-Trinity builds strength, deepens flexibility and improves balance, coordination and agility. For the first time, you will access movements never possible before, taking your training
More informationShoulder Exercises for Combined Labrum Repair Rehabilitation Protocol
Shoulder Exercises for Combined Labrum Repair Rehabilitation Protocol The exercises illustrated and described in this document should be performed only after instruction by your physical therapist or Dr.
More informationU.S. Shooting Team Balance, Strength and Stability Workout. Shooting Warm-Up
U.S. Shooting Team Balance, Strength and Stability Workout Shooting Warm-Up Modified by Dan Durben and Sommer Wood from the program originally developed by Amber Darland for the USA Shooting National Rifle
More informationWorkout With. Celebrate 130 years with a total-body workout By Stephanie Verdecchia, exercise specialist
YOUR COMMUNITY WESTINGHOUSE Workout With Westinghouse Celebrate 130 years with a total-body workout By Stephanie Verdecchia, exercise specialist in honor of George Westinghouse s spirit of innovation on
More informationYoga for Kids. Sanford Health
Yoga for Kids What is yoga? Yoga is an activity that involves body and mind awareness, with a focus on posture and breathing. Yoga is designed to bring mental, physical, and emotional health and balance.
More informationGet Fit and Prevent a Fall!! Fun Exercises for Seniors!
Get Fit and Prevent a Fall!! Fun Exercises for Seniors! The Idaho Department of Health and Welfare Injury Prevention Program, in conjunction with District Health Departments, offers you the Fit and Fall
More informationHandout 4: Yoga Movement for Chronic Pain
Handout 4: Yoga Movement for Chronic Pain Yoga can be an effective practice for chronic pain management. Instructions for five poses are included here: 1) Seated Lateral Stretch, 2) One-legged Butterfly,
More informationMAGIC CIRCLE : Creating Rotation & Flow IDEA Session #702 Shoulder Warm Up Beginning Position
MAGIC CIRCLE : Creating Rotation & Flow IDEA Session #702 Shoulder Warm Up Stand with feet together- circle in hands 4-8 of each kind Lift circle to shoulder level. Lift overhead. Lower to shoulder level.
More informationStretching Exercises for C5 (Deltoid) Palsy
Stretching Exercises for C5 (Deltoid) Palsy Weakness of the deltoid muscle can occur for a variety of reasons, including temporary or permanent damage to the fifth cervical nerve (C5). In such cases, due
More informationBaseball Training Program
Baseball Training Program Always consult your physician before beginning any exercise program. The information and advice published or made available through the Orthopaedic and Neurosurgery Specialists,
More informationWarm-up 1. Al 4 Bel y Lift 2. Calf Stretch
Warm-up 1. All 4 Belly Lift 1. Position yourself on your hands and knees. 2. Maximally round your spine upward. 3. Tuck your hips under, feel abs engage. 4. Raise knees off floor until they are straight.
More informationEXERCISE GUIDE STRENGTHEN YOUR CORE
EXERCISE GUIDE STRENGTHEN YOUR CORE BACK EXTENSION WITH BALL Rest your belly on the ball, feet planted wide apart on the floor behind you and hands resting on your lower back. Peel your chest away from
More informationAb Plank with Straight Leg Raise
Ab Plank with Straight Leg Raise Position yourself face up with your knees bent at 90 degrees, feet flat on the floor. Your hands should be directly under your shoulders facing forward. While in this position
More informationBasic Steps to Remember
Lift those buns off the chairs. with these exercises. 1. Work your upper and lower body at the same time, beginning with legs, adding arms. 2. Alternate more vs. less strenuous movements. 3. If you get
More informationSTRETCHES FOR GOLF. 7 Minutes to Longer Drives and Precision Based Shots SIMPLE GOLF SERIES
STRETCHES FOR GOLF 7 Minutes to Longer Drives and Precision Based Shots SIMPLE GOLF SERIES 1 TABLE OF CONTENTS Self Tests Phases of the Swing...5 Golf Self Tests...13 On Course Warm Up Winning Warm Up...23
More informationSimple Yoga Poses for the Gardener
Simple Yoga Poses for the Gardener Lateral Stretch for back & shoulders Stand with feet together and knees slightly bent. Begin with left hand on hip and extend right arm overhead in line with your ear.
More information1. Your anchor: Easy sitting, deep exhales (Sukhasana)
Airplane yoga: 18 exercises for healthy flying Don't enjoy flying as much as you should? You're tired at your destination? These 18 exercises will set you straight By CNN/Charlotte Dodson 1. Your anchor:
More informationInstructional Task Cards for creating Yoga Stories
Instructional Task Cards for creating Yoga Stories Directions: Allow for as many days as necessary for students to explore and practice the different yoga cards Place students in groups Allow students
More informationLOWER BODY REHABILITATION CONDITIONING EXERCISES
LOWER BODY REHABILITATION CONDITIONING EXERCISES GENERAL INSTRUCTIONS: The exercises below are to be performed on your involved and injured leg. Do the exercises slowly and relax between each one. Do not
More informationArm Range of Motion Exercises for
Arm Range of Motion Exercises for People with Hemiplegia Hemiplegia is paralysis of muscles on one side of the body. Keeping your range of motion when you have hemiplegia is very important. It will help
More informationGOLF SPECIFIC DYNAMIC WARM UP
GOLF SPECIFIC DYNAMIC WARM UP Golf-related injury is common. The three most common areas injured include: 1. The back 2. The wrists, and 3. The elbows. A golf-specific dynamic warm-up is recommended by
More informationSTRETCHES FOR GOLF TABLE OF CONTENTS. 7 Minutes to Longer Drives and Precision Based Shots SIMPLE GOLF SERIES
STRETCHES FOR GOLF 7 Minutes to Longer Drives and Precision Based Shots TABLE OF CONTENTS SIMPLE GOLF SERIES All rights reserved. No portion of this manual may be used, reproduced or transmitted in any
More informationWritten by: Master Wing Cheung Edited by: Marianne Nakamura
Tai Chi Qigong Shibashi Set One Instruction Manual Supplementary material for the Tai Chi Qigong Shibashi video (You can access the free video of this qigong at ) Written by: Master Wing Cheung Edited
More informationA Publication Of The USA Hockey Coaching Education Program The USA Hockey Coaching Education Program is Presented By
LEVEL 1 SKILL DEVELOPMENT MANUAL Lesson Manual B A Publication Of The USA Hockey Coaching Education Program The USA Hockey Coaching Education Program is Presented By LESSON B-1 SPECIFIC OBJECTIVES 1.
More informationLESSON PLAN. Unit: Ultimate Frisbee Date 4/29/13 Time: 7:25-8:48 Name: Preston Ingram Lesson: 8 1, 3 1, 3 1, 3
LESSON PLAN Unit: Ultimate Frisbee Date 4/29/13 Time: 7:25-8:48 Name: Preston Ingram Lesson: 8 Block 1 No. Of students: 24 Lesson Game Play Objectives: (Expected Outcomes) The students will: 1) Be able
More informationKRIYA LOWER BACK AND HIPS
KRIYA LOWER BACK AND HIPS 1. Pelvic Grind Left. Place your hands on your knees and begin grinding yourself in a big, smooth circle going to the left. Lift the chest up high as you tilt the pelvis back,
More informationRCC Wednesday Women s Leagues 18 and 9-Hole Golf
RCC Wednesday Women s Leagues 18 and 9-Hole Golf WWL 2018 Tentative Information and Schedule 1 Table of Contents Page Welcome from Sharyl Beaudin 3 Ladies Representative on the RCC Board Team Format 4
More informationOME General PROGRAMStrengthening, Lower Body
OME General PROGRAMStrengthening, Lower Body 68 Long Ct Thousand Oaks, CA 91360 (805)777-7234 Total 25 ANKLE PUMPS Slowly move your foot up and down at your ankle joint QUAD SET Tighten your thigh and
More informationLEVEL 1 SKILL DEVELOPMENT MANUAL
LEVEL 1 SKILL DEVELOPMENT MANUAL Lesson Manual C A Publication Of The USA Hockey Coaching Education Program The USA Hockey Coaching Education Program is Presented By LESSON C-1 SPECIFIC OBJECTIVES 1. Refine
More informationBeginning Bed Exercises
Patient Education Beginning Bed Exercises Perform these exercises while lying on your back in bed. Perform each exercise times. Have someone else help you, if needed. Add cuff weights to your ankles as
More informationRF-1. High Knee Marching, No Arms Run Form Drills. Improve running and movement technique
High Knee Marching, No Arms Run Form Drills RF- Stand on the doubles sideline with the body relaxed and little or no weight on your heels. Relax the upper body and do not use the arms. Lift the left knee
More informationA Yoga Break at Work Routine created and published by Dr. Rick Morris (more information at:
A Yoga Break at Work Routine created and published by Dr. Rick Morris (more information at: http://www.spinalstenosisanddisc.com/) This entire routine should take less than ten minutes. Repeat the stretch
More informationA Sapelo Hammock Golf Club Newsletter June 2018
On the Bluff sapelohammockgolfclub.com A Sapelo Hammock Golf Club Newsletter June 2018 3 rd Hole Par 4 406 yds Sapelo Hammock Golf Club June Newsletter 1354 Marshview Drive NE Shellman Bluff, GA 31331
More informationLEVEL 1 SKILL DEVELOPMENT MANUAL
LEVEL 1 SKILL DEVELOPMENT MANUAL Lesson Manual D A Publication Of The USA Hockey Coaching Education Program The USA Hockey Coaching Education Program is Presented By 1. Proper Stance: LESSON D-1 SPECIFIC
More informationThe BIG BOOK of Golf Drills
The BIG BOOK of Golf Drills 1 How to Use This Guide Congratulations on purchasing the Big Book of Golf Drills! This book is designed to use as a reference guide. We do not recommend printing this out as
More information1. Downward Facing Dog
1. Downward Facing Dog Come onto the hands and knees with your wrists underneath your shoulders and your knees underneath your hips. Inhale as you tuck your toes under your heels. Then exhale to lift your
More informationSHOULDER REHABILITATION
SHOULDER REHABILITATION Stage 1 - From surgery to 2 weeks. Exercise No. s 1-5 CAN be done hourly if possible. Exercise No. s 6-12 do up to 4 times per day, ice after exercising. 1. Neck Stretches - Lateral
More informationFloor Gymnastics:pair work correction
Floor Gymnastics:pair work correction Example: Pupils must Stand straight on their good leg, arms out to the side, chin up, legs straight and tight, belly in. They then Lift the back leg up behind making
More informationPRO BANDS TRAINING GUIDE
PRO BANDS TRAINING GUIDE Thank you for choosing SKLZ Pro Bands. We are dedicated to providing you with the best tools and instruction possible to help you unleash your athletic potential. If there is anything
More informationA Sapelo Hammock Golf Club Newsletter August 2018
On the Bluff sapelohammockgolfclub.com A Sapelo Hammock Golf Club Newsletter August 2018 5 th Hole Par 5 513 yds Sapelo Hammock Golf Club August Newsletter 1354 Marshview Drive NE Shellman Bluff, GA 31331
More informationAMATEUR HOCKEY ASSOCIATION ILLINOIS, INC. MITE 8 & UNDER AMERICAN DEVELOPMENT MODEL
Mite 8 & Under American Development Model Week 1 This coach s manual is intended to provide the instructions and tools to conduct the Mite and 8 & Under Illinois Hockey - Skills Challenge. Mite
More informationBODY BALANCE. Focusing on improved lower body strength, core strength, and overall balance. Warm Up:
BODY BALANCE Focusing on improved lower body strength, core strength, and overall balance Warm Up: Seated Forward big arm circles/backward big arm circles (10 seconds) Forward small arm circles/ backward
More informationSun Salutation Pose #1 Mountain Pose 1
Sun Salutation Pose #1 Mountain Pose 1 Stand upright with feet together and look straight ahead, hands alongside body and palms forward. Lift abdomen inward and upward. Activate quadriceps and evenly distribute
More informationDr. D. Ryan York, PT, DPT, CGS. Dr. Chad Edwards, PT, DPT, CGFI
Dr. D. Ryan York, PT, DPT, CGS Doctorate in Physical Therapy Certified Golf Performance Specialist, GOLO Golf University Dr. Chad Edwards, PT, DPT, CGFI Doctorate in Physical Therapy Certified Golf Fitness
More informationTrauma-Informed Yoga Lesson Plan
Trauma-Informed Yoga Lesson Plan Triggers MEDICAL DISCLAIMER Not all exercises are suitable for everyone and it is recommended that you consult your doctor before beginning this or any exercise program.
More informationHIPS Al\ID Gala5ynWrlght '94
HIPS Al\ID GLUTEALS @K Gala5ynWrlght '94 n1 1111 Lie on your back on a table with both legs hanging over the edge at the knees. Inhale, flex one hip, and raise your knee toward your chest; interlock your
More informationThe Golf Swing. The Fundamentals
The Golf Swing The Fundamentals Fundamental #1 Grip & Set-Up The grip and set-up should be viewed as putting parts of a machine together. The right parts connected in the right way will allow the machine
More informationForearm Pass (Bump) with Partner Start with toss. Use the forearm pass to rally back and forth with your partner.
Forearm Pass (Bump) with Partner Start with toss. Use the forearm pass to rally back and forth with your partner. Ready Position Place feet shoulder width apart with toes pointed straight ahead. Place
More information40 Allied Drive Dedham, MA (office)
Standing forward flexion Stand facing a mirror with the hands rotated so that the thumbs face forward. Raise the arm upward keeping the elbow straight. Try to raise the arm by hinging at the shoulder as
More informationTRUE TO FORM COMPANION BOOK FROM PAIN TO PERFORMANCE. Dr. Eric Goodman HOW TO USE FOUNDATION TRAINING FOR SUSTAINED PAIN RELIEF AND EVERYDAY FITNESS
TRUE TO FORM HOW TO USE FOUNDATION TRAINING FOR SUSTAINED PAIN RELIEF AND EVERYDAY FITNESS COMPANION BOOK Dr. Eric Goodman FROM PAIN TO PERFORMANCE. PARt one: Foundation Training Exercises Anchoring...
More information12 Week Training Guide
12 Week Training Guide Start slow and easy if you need to take short breaks during your activity that is OK. The goal is to get moving and log the distances that total up to complete a triathlon. Make
More informationThrower s Maintenance Program
Thrower s Maintenance Program Elbow at 90 and fixed at side. Pull out with arm keeping elbow at side Elbow at 90 and fixed at side. Pull arm into body keeping elbow at side. Shoulder at 90 and elbow at
More informationHotel Workout Program
Hotel Workout Program Disney The Walt Disney Company and Disney On Ice want to inspire kids and their parents to lead healthy lifestyles. There s something special in discovering that a healthy lifestyle
More informationYoga for cancer patients, full session By Mary Shall, Ph.D.
Yoga for cancer patients, full session By Mary Shall, Ph.D. 1. Sit comfortably (chair or mat), focus on good posture in spine, shoulders 2. Close eyes & practice Ujayi breathing for 5 minutes 3. Combine
More informationMaster your golf swing the simple way: Page 1
Master your golf swing the simple way: https://www.golfaids101.com/go/simplegolfswing Page 1 Contents Introduction... 3 Week One: Getting Started... 5 Getting Started: Warm Up... 5 Week Two: Stretching
More informationCROSSOVER. PROGRESSION: Try this move with your hips and knees bent 90 degrees and your feet off the ground. UNIT: Movement Prep.
HIP CROSSOVER To build mobility and strength in your torso by disassociating hips and shoulders. PROGRESSION: Try this move with your hips and knees bent 90 degrees and your feet off the ground. SECOND
More informationBEGINNING PITCHING TIPS BRYC Softball Updated February 4, 2008
BEGINNING PITCHING TIPS BRYC Softball Updated February 4, 2008 General 1. Work on sound mechanics before anything else. The earlier a player learns the mechanics, the quicker she will progress in learning
More informationUpper Body: Range of Motion Exercises - Self-Directed for the Neck and Arms
Upper Body: Range of Motion Exercises - Self-Directed for the Neck and Arms Author: Sarah Housman, MS, OTR/L; Mary Pearson OTR/L These exercises for joints of the arm and neck can help: maintain the range
More informationto Successful & Effective Practices
COACH S GUIDE to Successful & Effective Practices Thank you for volunteering your time to coach a Junior Giants team this summer! New to coaching? Great! We created step-by-step Practice Plans for volunteers
More informationRoutine For: Total Knee Arthroplasty (All)
TOTAL KNEE - 1 Ankle Pump TOTAL HIP - 1 Quad Set Bend ankles up and down, alternating feet. Slowly tighten muscles on thigh of straight leg while counting out loud to. with other leg. TOTAL HIP - 2 Gluteal
More informationFor this drill, you need four to six hurdles and at least two cones or other markers (one for the start line, one for the finish line).
Hurdle Acceleration Drill For this drill, you need four to six hurdles and at least two cones or other markers (one for the start line, one for the finish line). Place the first mini-hurdle at a distance
More information7 Week Training Guide
7 Week Training Guide Start slow and easy if you need to take short breaks during your activity that is OK. The goal is to get moving and log the distances that total up to complete a triathlon. Make sure
More informationMovement: Using the chest muscles and a slight bend in the elbow, bring your arms together in front of your chest.
Chest Fly Anchor: Chest height Start: Stand with a split stance arms open out to the side, palms facing forward. Movement: Using the chest muscles and a slight bend in the elbow, bring your arms together
More informationChapter 8 - POSTURE. The following guidelines can be used to develop good postural habits. ! 2010 High Performance Golf
Chapter 8 - POSTURE Posture is the habitual position that people hold themselves in, whether they are sitting, standing, active or sedentary. The aim of good posture is to maintain the natural curves of
More informationEARLY DEVELOPMENT SKILLS
1 Children, Young People and Families Occupational Therapy Team EARLY DEVELOPMENT SKILLS Integrated Disability Service Lancaster House Exhall Grange Campus Easter Way Exhall Coventry Integrated Disability
More informationOrthoBethesda Therapy Services Total Hip Replacement Home Exercise Program
OrthoBethesda Therapy Services Total Hip Replacement Home Exercise Program General Instructions: Initially perform 10 repetitions of each exercise, 3 times per day. Increase to 20 repetitions, 3 times
More informationRULES POSTURE GUIDELINES: ADULT DIVISION COMPULSORY POSTURES
RULES 2018-2019 POSTURE GUIDELINES: ADULT DIVISION COMPULSORY POSTURES Copyright 2014 International Yoga Sports Federation (IYSF) Second Edition, 2016. All rights reserved. Except for brief quotations
More informationA short description of the rowing stroke
AN EXTRACT FROM MY FORTHCOMING BOOK A short description of the rowing stroke DRIVE 1 As the rower reaches this position at the end of the recovery the oar is placed in the water by lifting the hands, feel
More informationPlayer Development. Pitching 1
Pitching Player Development Pitching 1 Delivery Mechanics Checklist: 1. Feet slightly spread on throwing arm side of rubber 2. Body weight positioned over stride leg 3. Torso upright 4. Hips and shoulders
More informationCoaching Points. SAFE LANDING When landing on one leg it is important to teach the players which foot they should be landing on.
Footwork and Movement Skills Coaching Points INITIAL STANCE Forms the starting point for most attacking and defending skills. Feet shoulder-width apart Shoulders back and down Knees slightly flexed Knees
More informationACL Base Strength Program Day 1
ACL Base Strength Program Day 1 Welcome to the Cratos ACL prevention program. This program was written by Physical Therapist and Athletic Trainer, Tasha Mulligan, to serve as a pre-season base strength
More informationTop 10 Yoga Exercises to relieve Sciatica
Top 10 Yoga Exercises to relieve Sciatica This is due to compression and inflammation of the spinal nerves. A sharp pain radiates from the lower back to to the leg and foot in a pattern determined by the
More informationOVERVIEW FOR STUNTS FLYER BODY POSITIONS
TCI MODULE 6 Stunts Level 1 Page 1 of 11 OVERVIEW FOR STUNTS FLYER BODY POSITIONS *** NOTE *** For instruction purposes, we will assume regular flyer positions in this manual. That is, it is assumed that
More informationChanging positions. 1. Turn the patient often (at least every two hours or so).
Changing positions If a patient must spend a lot of time in bed, changing positions and keeping his body aligned is important. It can help: exercise his joints him breathe better improve blood flow prevent
More informationYoga Home Practice Guidebook. Boston Medical Center Veterans Back to Health Trial
Yoga Home Practice Guidebook Table of Contents Welcome... 1 Study Contact Information... 2 Making the Most Out of Your Yoga Experience... 3 Setting up Your Home Practice... 4 Completing Your Home Practice
More informationI've been ending practices with this drill for many years. It works with either baseball or softball.
BASE RUNNING DRILLS 3-2-1: Place three balls equal distance apart about three fourths of the way from third to home. Have a runner (team 1) and have a fielder on third base and one one 2nd base (team 2).
More informationTable of Contents Topics Slide No.
Cricket Beginner-I Table of Contents Topics Slide No. The Basics 3-11 Laws of the Game, Preamble, Laws of Cricket 12 24 Warm-up and Cool Down Exercises 25 32 Types of Dismissals 35 37 Coaching Philosophy
More informationLEVEL 1 SKILL DEVELOPMENT MANUAL
LEVEL 1 SKILL DEVELOPMENT MANUAL Lesson Manual A A Publication Of The USA Hockey Coaching Education Program The USA Hockey Coaching Education Program is Presented By LESSON A The Beginner Where to start?
More informationADAPTED SEATED MOUNTAIN
ADAPTED SEATED MOUNTAIN SEATED MOUNTAIN SEATED MOUNTAIN (ADAPTED) SEATED MOUNTAIN. Sit comfortably on the mat or on a small pillow or yoga block with legs crossed at the ankles, hands in the lap.. Engage
More informationGolf 8 Week Training Plan
Golf 8 Week Training Plan Week #1 1. Welcome and introductions; introduce the game of golf and go over safety procedures: 1 Provide necessary equipment; wear appropriate clothing; protect against sun and
More informationLegal Disclaimer You must get your physician s approval before beginning this exercise program.
1 Legal Disclaimer You must get your physician s approval before beginning this exercise program. These recommendations are not medical guidelines but are for educational purposes only. You must consult
More informationMODERN GLOSSARY OF TERMS AND TECHNICAL INFORMATION PREPARATORY
MODERN GLOSSARY OF TERMS AND TECHNICAL INFORMATION PREPARATORY Alternate straight kicks Lying down on the floor, side of body towards front, head in line with body. Hands flat on floor and not touching
More informationOn the Bluff. A Sapelo Hammock Golf Club Newsletter May st Hole Par yds. sapelohammockgolfclub.com
On the Bluff sapelohammockgolfclub.com A Sapelo Hammock Golf Club Newsletter May 2018 1 st Hole Par 4 409 yds Sapelo Hammock Golf Club May Newsletter 1354 Marshview Drive NE Shellman Bluff, GA 31331 From
More informationFlexibility Assessment
Flexibility Assessment Name 1. For each area of flexibility record your score as either 1, 2 or 3, depending on which one of the criteria you were able to meet. (See flexibility lab sheets) Area of Flexibility
More information