COACHING RESOURCE STAGE 1

Transcription

1 COACHING RESOURCE STAGE 1

2 CONTENTS HOW TO USE THIS RESOURCE 1 SESSION PLAN TEMPLATE 2 BE A DOUBLE GOAL COACH 3 PCS FUN ACTIVITY 4 WARM UP STRETCHES 5 WARM UP ACTIVITIES 7 RULES & ETIQUETTE 9 SESSION CONTENT 11 SESSIONS COOL DOWN STRETCHES 148 COACHING RESOURCE STAGE 1 ClubGolf would like to thank all the PGA Professionals, ClubGolf volunteer coaches and members of staff who have contributed to the development of this resource. A special thanks go to Allan Martin, Ian Muir PGA Professionals and the Golf Foundation for its agreement in allowing the use of their resources. Photograph credits: The Professional Golfers Association THIS DOCUMENT AND ITS CONTENT IS COPYRIGHT OF CLUBGOLF SCOTLAND LTD. The content of this resource cannot be reproduced without the permission of ClubGolf Scotland Ltd.

3 HOW TO USE THIS RESOURCE GUIDE TO STRUCTURE OF SESSION A recommended structure for each session within Stage 1 is as follows: Introduction and warm-up: 10 minutes Technique 1 (inc. skills/drills): 15 minutes Technique 2 (inc. skills/drills): 15 minutes Game: 15 minutes Cool down and conclusion: 5 minutes Total session time: 60 minutes Please note that the above structure is a guide and can be applied flexibly by coaches to meet the needs of their particular players and the relevant club environment. An example of a session plan template can be found on the following page. PRACTICE NOTES At the conclusion of each session, the coach should encourage golfers to practice appropriate skills and drills in a safe environment before the next session. If appropriate, a coach (or club) could facilitate an additional practice session to help the golfers practice in a safe environment. SESSION PLANNING Each session plan includes details of the set up for the session and the equipment required. Sessions must be prepared in advance and coaches should prepare their coaching area prior to the session, e.g. setting up safety zones using cones, chipping stations and target areas. Coaches can select appropriate activities from the resource to deliver in a session along with any additional ideas. Many of the activities in this resource can be tailored to teach a variety of skills and shots. For more games and activity ideas please visit the Coach Support Hub on the ClubGolf website There are additional warm up/cool down activities and games included in this resource and on the ClubGolf website. Coaches are encouraged to be creative and make use of these additional activities at appropriate times in their sessions. 01

4 COACHING SESSION PLAN DURATION:... AGE RANGE:... GROUP NUMBER:... Aim of Session:... Equipment Required:... Safety Points:... COMPONENT TIME ACTIVITY COACHING POINTS Intro/Warm-Up Technique 1 (inc skills/games) Technique 2 (inc skills/games) Game Cool Down activity 02

5 BE A DOUBLE GOAL COACH The Double Goal Coach ethos has two main aims: 1. Winning Learning to compete effectively Wanting to win, not at all costs, but through concerted effort 2. Teaching young people vital, character building life skills through sport that will equip them for the future Leadership Handling adversity Teamwork Persistence Compassion THREE KEY PRINCIPLES The following three key principles are critical factors in becoming a Double Goal Coach. 1. Honour our sport (ROOTS): Teaching respect for rules, opponents, officials, team mates and self. 2. Redefine winner (ELM): Focusing on effort, learning skills and recovering from mistakes. 3. Fill the emotional tank (E-TANK): Ensuring we encourage, teach, appreciate, provide non-verbal support and know how to praise our children and young people. TEACHABLE MOMENTS There are many situations that arise during practice sessions, actual games or even in professional and elite sport which can be used to teach young people valuable life lessons. These teachable moments can be both negative and positive for example a high profile athlete behaving in a controversial way or a young athlete assisting an injured opponent. Use these situations and examples to engage the young people you coach in discussions about which situations honour our sport. You can let them know how you feel the situation should have been dealt with after they have voiced their thoughts. As a coach you will be able to generate your own examples which will be specific to your sport and your participants learning. The principles of Double Goal Coach are taken from Positive Coaching Scotland (PCS). If you would like to know more about PCS and the principles of being a Double Goal Coach then please go to the Winning Scotland Foundation website which holds more information and has details on the workshops available for coaches. 03

6 PCS FUN ACTIVITY A great way to fill athlete/players emotional tank is to include some fun activities. These can be used at the start of sessions to engage participants or during the session when they are losing concentration or motivation. This will help fill their emotional tanks and ensure they are prepared to respond to challenges (linked to mastery coaching). Fun activities should get the participants laughing and enjoying the break in routine it will give them a lift for the session. Some generic examples of fun activities include: Dodge ball Rounders Tig You can also do more sport/game specific fun activities which are a break from the skill/drill you were working on. 50 WAYS TO SAY WELL DONE... 04

7 WARM UP STRETCHES THE IMPORTANCE OF WARMING UP The warm up is an important part of any session. The purpose is to prepare the mind and body for activity and reduce the risk of injury. The following pages provide a number of ideas for warming up including stretches and activities. For more ideas and warm up activities please visit the Coach Support Hub on the ClubGolf website Calf Raises Start with the foot flat on the ground and raise up onto the toe while the other foot is lifted out in front and the toes are pulled towards the shin. Repeat on the other side, alternate for 20 seconds. Calf Raises Leg Swings For this exercise the golfer may want to hold onto the side of a bay, a golf club, or hold onto your shoulder if they are out on the course. Whilst standing upright and maintaining normal spine posture the golfer should swing their leg backwards and forwards for a set number of kicks. They should keep their swinging leg straight and feel the stretch in the back of their thigh (the hamstrings). Leg Swings Open and Close the Gate Starting from a standing position, to open the gate raise one knee into the air, circle the hip by taking the knee out to the side and back down to the ground. Repeat 5-10 times each side. To close the gate reverse the circle movement, take the knee out to the side first as you lift the foot off the ground, bring the knee around to the front and lower back to the ground. Again repeat 5-10 times each side Open and Close the Gate Sumo Squats Place a club across the shoulders (or hold out in front of you to maintain balance), turn the feet parallel and slightly wider than shoulder width apart. Keeping the body upright, sit back into a squat position until the thighs just break parallel to the floor (or as far down as you can manage towards this point). Try to maintain spinal posture throughout. Do not hold the bottom position, immediately stand up and repeat 5-10 times. This exercise helps to dynamically stretch many areas of the body including the muscles of the legs, buttocks and upper body (especially the back). Sumo Squats 05

8 WARM UP STRETCHES Lunges Place a club behind the shoulders to help maintain posture throughout this dynamic stretch. Take a step forwards far enough so that the lead knee is above the heel of the foot and not over the toes. Bend the back knee as you lunge but be careful not to hit the ground. Press off the front foot to return to the starting position. Lunges Torso Rotation Dissociation Drill Place a club across the chest and adopt your golf address position. Keeping your hips as still as possible, rotate your upper body taking care to produce rotation rather than a rocking the baby action. Torso Rotation Dissociation Drill Pelvis Rotation Dissociation Drill Place a club across the chest and adopt your golf address position. Keeping your shoulders as still as possible, rotate your pelvis taking care to produce rotation rather than a swinging hips action. Your knees may move during this exercise. Vertical Arm Throws Alternate the arms throwing them up and down feeling the stretch through the shoulder muscles. Keep the arm slightly bent at the elbow and palm facing forwards at the top. Keep them moving and do not hold any position. Repeat the throws for 20 seconds or 20 reps. Pelvis Rotation Dissociation Drill Horizontal Arm Throws Alternate the arms throwing the elbows back and return to the start position with the other arm on top. You should feel the stretch through the chest and shoulder muscles. Make sure the head stays in a neutral position on top of the neck rather than poking the chin forwards as the arms move backwards. Keep the arms moving and do not hold any position. Repeat the throws for 20 seconds or 20 reps. Vertical Arm Throws Horizontal Arm Throws 06

9 WARM UP ACTIVITIES BALL THIEF (GRAB) Set up Split the children into pairs (if an odd number put a three at the end of the line so that one player is facing down towards you) Get them to line up face to face then take one step backwards (away from each other) Players are asked to stand with their feet around shoulder width apart Put a ball down between the pair trying to have it in an equidistant position Activity The ultimate goal of this warm up is for a player to grab the ball before his/her partner does. Coach will give commands where the children have to put their hands but their eyes should be positioned over the ball while concentrating on your commands Suggested Commands:...hands on: head... shoulders...elbows...waist...knees...ankles...toes... BALL! Safety: Ensure the children are given the command to grab the ball while the arms are positioned below knee height. This should alleviate any potential clash of heads!... DIVOTS (DOMES & DISHES) Equipment Marker cones Set up Scatter some marker cones ( divots) across an area, some the right way round and others upside down. (ask if anyone knows what a divot is) Split the children into two teams - hackers & greenkeepers and spread them around the area. (ask if they know what the two names mean) Activity On the word Go the hackers run round turning the divots upside down and the greenkeepers run round turning them the right way up. After a set period of time, count the divots to see how many are the right way up and how many are upside down. Change the teams round and start again. Changes The game could be played as a relay if space is limited Easier: Reduce the distance between the divots Harder: Increase the distance between the divots Safety: Ensure your Safe Zone is clearly marked out with red cones 07

10 WARM UP ACTIVITIES BOGEYS AND BIRDIES Activity One team is called Bogeys, the other is called Birdies The leader/coach calls out either Birdies or Bogeys which indicates which team should run and try to reach the line of cones nearest to them The other team tries to tag their opposite player before they reach the safety line (cones). MAKING THE CUT Equipment Marker cones, 40 golf balls Set up Split the players into 4 teams and place a team beside each green with an equal amount of golf balls. Explain how in a professional golf tournament each player will compete in a minimum of 2 rounds and half the players with the lowest combined score will then make the cut and compete in the next 2 rounds. Activity The aim of the game is for a team to have as few as possible golf balls on their green at the end of each round. Players can carry one ball to another green where they drop them and then run back to their own green to collect some more. Changes Easier: Spread the lines of team further apart Harder: The leader can say other commands such as bunkers etc., to throw a dummy to each team. Play for one minute, stop and count which team has the lowest score in the first round of the tournament. Round 2: Play again, starting with the same amount of balls on each green, but this time players can defend their zone by tagging anyone carrying a ball outside of the green. If a player is tagged, they have to return the ball that they are carrying to their own green and then start again. Play for one minute, then count which 2 teams have got the lowest combined scores and who will make the cut? 08

11 RULES AND ETIQUETTE Rules and etiquette are extremely important in golf. It is good practice to introduce information on rules and etiquette in each of your sessions. It is important to ensure this is introduced at the right level, and when appropriate for the golfers you are coaching. As a guide, the following have been included in this resource: SESSION 1 Rule: Marking the ball and putting with the flagstick in the hole. Etiquette: The meaning of the word FORE. More info: SGU Rules reminder 14, illustration. Rules of Golf, rule 20-1 & note, rule 17. SESSION 2 Rule: The Players responsibilities. Etiquette: Safety on the course. More info: Rules of Golf, rule 6. Etiquette p18. SESSION 3 Rule: The maximum number of clubs allowed in a set. Etiquette: When to be quiet. More info: Rules of Golf, rule 4-4a. Etiquette p19. SESSION 4 Rule: Lifting, Dropping & Placing the ball. Etiquette: Repairing divots, pitch marks and damage by shoes. More info: SGU Rules reminder 6, illustration. Rules of Golf, rule 20. Etiquette p20. SESSION 5 Rule: Lifting and cleaning the ball on the putting green. Etiquette: Who plays first? (Order of play) More info: Rules of Golf, rule 16-1b, rule 10. SESSION 6 Rule: Ball moving after address. Etiquette: When are you allowed to tee up the ball? More info: Rules of Golf, rule 18-2b, rule 11. SESSION 7 Look out for any poor etiquette from other golfers (e.g. not replacing a divot). When reaching green, they select the ball to play. Explain green rules and etiquette (tending the flag, treading on the line of a putt etc.) (rules 16-1a and 17). All golfers to hole out. More info: SGU Rules reminder 10, 11, 12, illustration. Rules of Golf, rule 26-2b and SESSION 9 Rule: Identifying your golf ball. Etiquette: Pace of play. (retain this to raise awareness before next weeks on course session). SGU Rules reminder 13, illustration. Rules of Golf, rule 12. Etiquette p19 09

12 RULES AND ETIQUETTE SESSION 10 Importance of playing the correct golf ball. Ask golfers to tell you their score to check they are keeping count. Keep reminding them of order of play rules. More info: Rule 15-3, page 56. SESSION 11 Rule: Putting green & wrong putting green. Playing format: Stroke play scoring. More info: Rules of Golf, Def p32, rules 16 & Rules of Golf, rule 3. SESSION 12 Rule: Ball unplayable. Ask the group to go over rules learnt so far to check for understanding. More info: SGU Rules reminder 7, illustration. Rules of Golf, rule 28. Etiquette p20. SESSION 13 Rule: Grounding club in a bunker. Etiquette: Raking bunkers. More info: Rules reminder 15, illustration. Rules of Golf, rule13-4. Etiquette p20. SESSION 14 Rule: Filling in scorecards & Ground Under Repair. Etiquette: As marker, when & where should you fill in the scorecard? More info: Rules reminder 5, illustration. Rules of Golf, rules 6-6b & Etiquette Def p29. SESSION 16 Rule: Ball unplayable in a bunker. Playing format: Match play. More info: SGU Rules reminder 7, illustration. Rules of Golf, rule 28 rule 2. SESSION 17 Rule: Markers responsibilities, using scorecards, local rules. Etiquette: The awareness of others on the course. More info: SGU Rules reminder 3, 4, 8, 9, illustrations. Rules of Golf, Def p29, Appendix 1 p118 - facilities scorecard. SESSION 18 Rule: Touching the line of a putt. Etiquette: On the putting green (ask for examples). More info: Rules of Golf, rule 16-1a. FURTHER INFORMATION ON RULES AND ETIQUETTE: You may wish to refer your players to the Don t be a Golf Menace booklet which the R&A have produced and is available free of charge. This cartoon style booklet on etiquette includes simple, easy to follow guidelines on how to behave on and around the golf course and is primarily aimed at young golfers. For more information, please go to the R&A website. 10

13 SESSION CONTENT The following section provides 20 sessions focused on the following topics: SESSION 1 PUTTING: AIM & HOLD CHIPPING: AIM & HOLD SESSION 11 PUTTING: HOLD POSITION & PRESSURE PUTTING: POSTURE SESSION 12 CHIPPING: CLUB SELECTION SESSION 2 PUTTING: STANCE, ALIGNMENT, POSTURE CHIPPING: STANCE, ALIGNMENT, POSTURE SESSION 13 PITCHING: RECAP PITCHING: BUNKER SHOT SESSION 3 PITCHING: STANCE, POSTURE, BALL POSITION PITCHING: L-SHAPED SWING SESSION 14 PITCHING: FULL SWING BASIC PITCH SHOT FULL SWING: WEIGHT TRANSFER SESSION 4 FULL SWING: BACK & FOLLOW-THROUGH SESSION 5 PUTTING/CHIPPING: ALIGNMENT & WEIGHT DISTRIBUTION PUTTING/CHIPPING: DISTANCE CONTROL SESSION 6 PITCHING & FULL SWING PITCHING & FULL SWING: SWING & FINISH SESSION 7 ON COURSE ROUGH SESSION 8 GAMES NIGHT: SKILLS TESTS SESSION 9 FULL SWING FULL SWING:ALIGNMENT & BALL POSITION SESSION 10 ON COURSE SESSION 15 GAMES NIGHT: SKILLS TEST SESSION 16 BUNKERS SESSION 17 FULL SWING: REINFORCING HOLD FULL SWING: PRESHOT ROUTINE SESSION 18 PUTTING RECAP CHIPPING RECAP SESSION 19 ON COURSE ROUTINES SESSION 20 GAMES NIGHT: SKILLS TEST Please note that the above structure is a guide and can be applied flexibly by coaches to meet the needs of their particular players and the relevant club environment. Remember: there are videos of these activities on the ClubGolf website. 11

14 SESSION 1 PUTTING: AIM & HOLD CHIPPING: AIM & HOLD

15 SESSION 1 PUTTING: AIM & HOLD WHAT IS NEEDED? Where: Putting Green (chip from edge of green) Golf balls: Either 10 modified golf balls or 10 real golf balls per golfer Clubs: Either a modified game putter or a real putter sized properly for each golfer Other: Appropriate size 6, 7 or 8-iron per golfer Marker cones for safety. Alignment aids, such as H cards, canes and straight-edged timber pieces KEY TEACHING POINTS Aim putter using H card Hold: Target hand at top Hold: non target hand at bottom Thumbs pointing down SESSION PLAN 1 Introduce the putter; explain the various components (face, head, and shaft) and what the putter is designed to do (i.e. roll the ball along the ground). 2 Demonstrate a putt and encourage golfers to copy your swing. 3 Show golfers the appropriate hold for a putt and explain not to grip too tightly. 4 Golfers to have a go at hitting a few gentle putts safely. 5 Question the golfers to help them realise the importance of aiming their putter towards the target. 6 Introduce the H cards and set players up on stations in pairs to putt using the H cards (think safety where will your golfers be aiming?). Golfers take it in turns to take 3 putts, collect balls and then partner putts. Non-putter helps partner line up with the target. 7 Golfers return to their stations and hit more putts. Go around the group to check grip and watch putts. 12

16 SESSION 1 PUTTING: AIM & HOLD AIM OF CLUB FACE Ball to target line Leading edge sits 90 to the ball to target line HOLD Palms start facing grip on either side, close hand around, thumbs down the grip Aiming the putter using the H card TECHNIQUE (for a straight putt) Club selection: Putter Aim: Introduce a ball to target line. Point the putter-head towards the hole. When it is at right angles to the target line the putter-head is said to be square to the target line. The H card can be used in the first instance (see picture, left). Hold: Palm of the left hand opposite the left side of the grip, close fingers and hand round the grip with the thumb down the centre of the shaft. With the right palm facing the right side of the grip, do the same as per left hand. The right hand should fit closely below the left. (See pictures below) Hold Pressure should be light and even. RULE & ETIQUETTE Rule: Marking the ball and putting with the flagstick in the hole. Etiquette: The meaning of the word FORE. 13

17 PUTTING: AIM & HOLD FINDERS KEEPERS ACTIVITY Spread out a number of cones over the playing area. Split the players into 2 or 3 teams. From the hitting area players putt the ball towards a cone then collect their ball and any cones that they hit. Cones are stored at each team s base and the game continues until all the cones have been hit and collected. The team with the most cones is the winner. SAFE ZONE 14

18 PUTTING: AIM & HOLD FINDERS KEEPERS EQUIPMENT Marker cones Putters Balls SAFETY POINTS Ensure all players stay in safe area when it is not their turn Players should leave club in hitting area Ensure only putting stroke is used KEY TEACHING POINTS Hold Target hand at the top, non-target hand at the bottom Thumbs pointing down Aim Aim putter face towards cone EASIER Place marker cones closer together Place marker cones closer to hitting area Increase the number of markers Use a larger ball HARDER Place marker cones further apart Place marker cones further away from hitting area Reduce the number of markers Minus points for hitting yellow markers (bunkers) and blue markers (water hazard) 5 points for hitting green markers 15

19 PUTTING: AIM & HOLD BOWLS ACTIVITY Place a football (or similar ball) out on the putting surface as the jack. Split the group into small teams. Make sure the jack is placed a suitable distance away from the players. Players then take it in turns to putt their ball as close to the jack as possible until all balls have been hit. The team with the most balls closest to the jack is the winner. SAFE ZONE 16

20 PUTTING: AIM & HOLD BOWLS EQUIPMENT Marker cones Putters Balls Large ball or object (jack) SAFETY POINTS Ensure all players stay in safe area when it is not their turn Players should leave club in hitting area Ensure only putting stroke is used KEY TEACHING POINTS Hold Target hand at the top, non-target hand at the bottom Thumbs pointing down Aim Aim putter face towards jack EASIER Bring jack closer to hitting area Give each team their own jack to practice HARDER Place jack further away from hitting area Use a smaller jack 17

21 SESSION 1 CHIPPING: AIM & HOLD SESSION PLAN 1 Introduce the 6, 7 or 8-iron. 2 Demonstrate a chip shot using the H card to help alignment. 3 Show golfers the appropriate grip for chip shots. 4 Golfers take practice swings with the H cards with you (watch golfers to check for basics). 5 Golfers go to a chipping station on the edge of the green (set these up before the session) to take chip shots towards targets set out on the green (e.g. using hoops, cones). 6 Rotate golfers to give them a different target to aim for. 7 Coach walks round group to check grip and alignment. KEY TEACHING POINTS Aim club using leading edge Hold: down grip Thumbs positioned to sides 18

22 SESSION 1 CHIPPING: AIM & HOLD AIM As per putting the club head should be square to the target. (The leading edge of the club is at right angles to the target). HOLD As per putting. (Due to the more rounded grip, the left thumb should be slightly more to the right of centre and the right thumb rests to the left of centre). Hold lower down the grip for more control. Aiming the putter using the H card At this stage the coach may wish to suggest that the ten finger grip be continued or that an overlapping or interlocking grip be used. (See definitions for instruction on both) HOMEWORK What are the differences between putting and chipping? Ask the golfers to think about the question and come to the next session ready to share their answers 19

23 CHIPPING: AIM & HOLD HAPPY LANDING ACTIVITY Place a hoop or circle of cones (scoring zone) on the green or playing area and set up three cones a set distance away. Split the group into small teams. The first player in each team attempts to chip the ball from the first cone into the scoring zone, if successful the next player tries to do the same from the second cone then finally the third cone. The ball must stay in the scoring zone. The first team to chip their ball into the scoring zone from all three cones is the winner. SAFE ZONE 20

24 CHIPPING: AIM & HOLD HAPPY LANDING EQUIPMENT Marker cones Hoops 6, 7 or 8-iron Balls SAFETY POINTS Ensure all players stay in safe area when it is not their turn Players should leave club in hitting area Club should be swung no higher than waist height KEY TEACHING POINTS Hold Hold down on the grip Thumbs positioned to sides Aim Aim club towards scoring zone using leading edge EASIER Bigger scoring zone Place cones closer to scoring zone Use fewer cones to hit from HARDER Smaller scoring zone Place cones further from scoring zone Increase number of cones to play from If a player misses team must go back to the start 21

25 CHIPPING: AIM & HOLD ISLAND HOPPER ACTIVITY Set up a number of Islands in the practice area using hoops or cones. In small teams the first player tries to chip the ball from the tee into the Island, if successful the whole team moves onto the next Island. If a player misses the next player tries until a member of the team is successful. Teams attempt to get round all the islands in the fewest number of shots. SAFE ZONE SAFE ZONE SAFE ZONE 22

26 CHIPPING: AIM & HOLD ISLAND HOPPER EQUIPMENT Marker cones 6, 7 or 8-iron Hoops Balls SAFETY POINTS Ensure all players stay in safe area when it is not their turn Players should leave club in hitting area Club should be swung no higher than waist height KEY TEACHING POINTS Hold Hold down on the grip Thumbs positioned to sides Aim Aim club towards Island using leading edge EASIER Move the Islands closer to the tees HARDER Move the Islands further away from the tees Mark out bunker and water hazards around the Islands 23

27 SESSION 2 PUTTING: STANCE, ALIGNMENT, POSTURE CHIPPING: STANCE, ALIGNMENT, POSTURE

28 SESSION 2 PUTTING: STANCE, ALIGNMENT, POSTURE WHAT IS NEEDED? Golf balls: Either 10 modified golf balls or 10 real golf balls per golfer Clubs: Either a modified game putter or a real putter sized properly for each golfer Other: Appropriate size 6, 7 or 8-iron per golfer Marker cones for safety Alignment aids, such as H cards, canes and straight-edged timber pieces KEY TEACHING POINTS ALIGNMENT: Shoulders, hips, knees & feet parallel STANCE: feet just less than shoulder width POSTURE: bow from hips, flex knees SESSION PLAN 1 Introduce and demonstrate correct body aim (see p25). 2 Get golfers to practice lining up using the aids at their putting station (coach sets up prior to session). 3 Golfers to make practice putts then each have 3 shots at the hole from no more than 3 feet away count number of successful putts (think safety!). 4 Bring golfers back together and demonstrate how to stand properly using prompts from PGA L1 What to Coach card (see p25). 5 Golfers go back to their putting stations and all go through the set-up routine together with the coach calling the prompts. Repeat 3 times. 6 Golfers take 3 to 5 putts each on their own and keep score (think safety!) 24

29 SESSION 2 PUTTING: STANCE, ALIGNMENT, POSTURE POSTURE & STANCE Standing tall with feet together and the arms out in front of the chest with the club shaft parallel to the ground, bend forward from the hips. Your back should remain fairly straight, but not tight. As the club head reaches the floor, allow the knees to flex slightly. Take a small step with each foot to the side, to create balance & comfort. The feet will be a little narrower than shoulder width. Your chin should be slightly raised from your chest. RULE & ETIQUETTE Rule: The player s responsibilities Etiquette: Safety on the course Devise a procedure to create posture at the address position BODY ALIGNMENT Your shoulders, hips, knees and feet should ideally be parallel to the ball to target line. (This encourages the correct shape of swing). Give the railway line analogue. Address using alignment aids 25

30 PUTTING: STANCE, ALIGNMENT, POSTURE NAVIGATOR ACTIVITY Place 4 balls approximately a putter s length from the hole or target. Players attempt to hole each putt from the 4 positions. If successful increase the length of the putts for the next game. If played in teams players can start at a point and move around clockwise. W N E S 26

31 PUTTING: STANCE, ALIGNMENT, POSTURE NAVIGATOR EQUIPMENT Marker cones Putters Balls SAFETY POINTS Players stay at least 3 metres behind the player who is hitting Ensure only putting stroke is used KEY TEACHING POINTS Alignment Shoulders, hips, knees and feet parallel Stance Feet just less than shoulder width Posture Bow from hips, flex knees EASIER Stand closer to hole Allow for more attempts missed Use target such as hoop instead of hole HARDER Stand further from hole If a player misses they return to the start Play on a slope 27

32 PUTTING: STANCE, ALIGNMENT, POSTURE SLALOM ACTIVITY Place marker cones a short distance apart on the putting green as shown opposite. Players try to putt through the course in the least number of strokes possible. If played in teams take alternate shots and the team with the lowest score wins. 28

33 PUTTING: STANCE, ALIGNMENT, POSTURE SLALOM EQUIPMENT Marker cones Putters Balls SAFETY POINTS Ensure all players stay in safe area without a club when it is not their turn Ensure only putting stroke is used KEY TEACHING POINTS Alignment Shoulders, hips, knees and feet parallel Stance Feet just less than shoulder width Posture Bow from hips, flex knees EASIER Wider gates Fewer gates HARDER Narrower gates Increase number of gates Create hazards or out of bounce areas with a penalty shot 29

34 SESSION 2 CHIPPING: STANCE, ALIGNMENT, POSTURE SESSION PLAN 1 Introduce and demonstrate the correct address position for chipping, including ball position (see p31). 2 Golfers go to their chipping station (coach sets up prior to session) and practice chip shot set-up with coach (x 3-5) - gradually reduce coach input. 3 Golfers play 10 shots each from chipping station, focusing on addressing the ball correctly each time. 4 Bring golfers back together and introduce brush the grass. 5 Golfers return to their chipping stations and practice chip shot swing brushing the grass together with coach. 6 Golfers play 10 shots from chipping station, with the focus on brushing the grass. KEY TEACHING POINTS ALIGNMENT: shoulders, hips, knees & feet STANCE: 70% weight on target foot POSTURE: bow from the hips, flex knees 30

35 SESSION 2 CHIPPING: STANCE, ALIGNMENT, POSTURE BODY ALIGNMENT Your shoulders, hips, knees and feet should ideally be parallel to the ball to target line. (This encourages the correct shape of swing). Give the railway line analogue. Address using alignment aids HOMEWORK What type of shot is a pitch? What clubs are used for this shot? 31

36 CHIPPING: STANCE, ALIGNMENT, POSTURE BOULES ACTIVITY Place a football (or similar ball) out on the putting surface as the jack. Split the group into small teams. Make sure the jack is placed a suitable distance away from the players. Players then take it in turns to chip their ball as close to the jack as possible. The team with the most balls closest to the jack is the winner. SAFE ZONE 32

37 CHIPPING: STANCE, ALIGNMENT, POSTURE BOULES EQUIPMENT Marker cones 6, 7 or 8-iron Balls Large ball or object (jack) SAFETY POINTS Ensure all players stay in safe area when it is not their turn Players should leave club in hitting area Club should be swung no higher than waist height KEY TEACHING POINTS Alignment Shoulders, hips, knees and feet parallel Stance 70% weight on target foot Posture Bow from hips, flex knees EASIER Bring the jack closer to the hitting area Give each team their own jack to practice HARDER Move the jack further from the hitting area Introduce hazards to chip over Use a smaller jack 33

38 CHIPPING: STANCE, ALIGNMENT, POSTURE BULLSEYE ACTIVITY Use cones, tees or a target mat to set up a target in the middle of the putting surface or practice area. Split players into small teams. Players chip their ball into the target area and score points for landing on the various sections of the target. Highest score after a certain amount of balls or time wins SAFE ZONE 34

39 CHIPPING: STANCE, ALIGNMENT, POSTURE BULLSEYE EQUIPMENT Marker cones, tees or target mat 6, 7 or 8-iron Balls SAFETY POINTS Ensure all players stay in safe area when it is not their turn Players should leave club in hitting area Club should be swung no higher than waist height KEY TEACHING POINTS Alignment Shoulders, hips, knees and feet parallel Stance 70% weight on target foot Posture Bow from hips, flex knees EASIER Target placed closer to hitting area Sections on target made bigger HARDER Players move further away from target Sections on target made smaller Sections on target have no scoring 35

40 SESSION 3 PITCHING: STANCE, POSTURE, BALL POSITION PITCHING: L-SHAPED SWING

41 SESSION 3 PITCHING: STANCE, POSTURE, BALL POSITION WHAT IS NEEDED? Golf balls: Minimum 20 real golf balls per golfer Clubs: Appropriately sized pitching club(s) per golfer Other: Marker cones for safety Alignment aids ( H cards, canes and straightedged timber pieces KEY TEACHING POINTS POSTURE: stand tall & flex from the hips STANCE: feet shoulder width apart BALL POSITION: create triangle with ball and stance SESSION PLAN Ask questions to encourage golfers to remember what they learned from Session 1. 1 Introduce and demonstrate how to take the stance, posture and ball position for pitching. Stance step, step stand at ease, feet shoulder width (hang a club down like a plumb bob from each shoulder to check stance width). Posture Stand tall holding the club out parallel with the ground and so the butt end of the club points towards the belly button. Tilt forward from the hips, Drop the arms down and Pop (flex) the knees. Ball Position Positioned opposite the middle of the stance to create a equilateral triangle shape from the toes of both feet and the ball. 2 Practice set up above 36

42 SESSION 3 PITCHING: STANCE, POSTURE, BALL POSITION STANCE & POSTURE Posture is taken as normal. The stance width widens from that of a chip shot to just inside shoulder width. The weight is still favouring the left leg, but only a little (60-40). BODY ALIGNMENT As per chipping. It may help the pupil to withdraw the left foot slightly if they are struggling to strike the ball correctly or are unable to turn through to the target. BALL POSITION The ball will be played in the middle of the stance. This, together with the weight favouring the left leg, will help ensure a descending blow. RULE & ETIQUETTE Rule: what are the maximum numbers of clubs allowed in a set? Etiquette: when are you required to be quiet on course? 37

43 PITCHING: STANCE, POSTURE, BALL POSITION CROSS THE RIVER ACTIVITY Place two rows of cones to form a river approximately yards from hitting area. Players take it in turn to hit balls over the river. Each team attempts to land 10 balls in a row over the river if a ball goes in or falls short the team start again. SAFE ZONE 38

44 PITCHING: STANCE, POSTURE, BALL POSITION CROSS THE RIVER EQUIPMENT Marker cones Pitching wedge Balls (softer sponge balls for players who struggle to get the ball in the air) SAFETY POINTS Ensure all players stay in safe area when it is not their turn Players should leave club in hitting area KEY TEACHING POINTS Posture Stand tall & flex from the hips Stance Feet shoulder width apart Ball Position Create triangle with ball and stance EASIER Make river closer to hitting area Narrow width of river HARDER Make river further away from hitting area Increase width of river Place hazards near river (yellow cones for bunkers) 39

45 SESSION 3 PITCHING: L-SHAPED SWING SESSION PLAN 1 Introduce and demonstrate how to make the L shape swing position. 2 Individually practice L shape swing in posture 3 In pairs mirror each other s L shape swing/follow through. KEY TEACHING POINTS: BACKSWING: hinge wrists to create L FOLLOW THROUGH: create mirror L shape 40

46 SESSION 3 PITCHING: L-SHAPED SWING SWING As the body turns and arms swing back, the extra motion will encourage the wrists to hinge in the backswing. At halfway back the left arm will be level to the floor and the wrists will have hinged the club so that it is approximately 90 to the left arm. The weight will be more over the right foot. In the downswing, as the arms and club return through a similar position to that of the address position, the weight should flow to the left leg. The follow through will mirror the backswing in both length and shape. Distance control and direction will be achieved in the same way as in Putting & Chipping. HOMEWORK What is the difference between a Full Swing and a Pitch? What clubs are used in a Full Swing? 41

47 PITCHING: L-SHAPED SWING P-I-G ACTIVITY Split players into small groups and mark out a target area for each group. The first person in each group hits their shot and attempts to land it in the target area. If a player misses the target the next player in their group can give them a letter P by hitting their ball into the target. Once a player has been given the three letters P.I.G they can no longer win the game but they can still take part and give other players letters. SAFE ZONE 42

48 PITCHING: L-SHAPED SWING P-I-G EQUIPMENT Marker cones Pitching wedge Balls (softer sponge balls for players who struggle to get the ball in the air) SAFETY POINTS Ensure all players stay in safe area when it is not their turn Players should leave club in hitting area KEY TEACHING POINTS Backswing Hinge wrists to create L Follow Through Create mirror L shape EASIER Increase size of target area Bring targets closer to hitting area Increase the number of letters each player is awarded before they are out of the competition HARDER Decrease size of target area Move target further away from hitting area 43

49 SESSION 4 FULL SWING: HOLD STANCE POSTURE FULL SWING: BACK & FOLLOW-THROUGH

50 SESSION 4 FULL SWING: HOLD STANCE POSTURE WHAT IS NEEDED? Golf balls: At least 10 modified golf balls or 10 real golf balls per golfer Clubs: Appropriate size 4, 5, 6, 7 or 8-iron per golfer Other: Marker cones for safety Alignment aids, such as H cards, canes and straight-edged timber pieces KEY TEACHING POINTS Hold up the grip Feet shoulder width for balance Bow from the hips, flex knees SESSION PLAN 1 Introduce and demonstrate the correct hold position for the full swing (see p45). 2 Use H card to demonstrate the correct aim. 3 Golfers go to their hitting station (coach sets up prior to session) and practice full swing shot set-up with coach (x 3-5) - gradually reduce coach input. 4 Golfers hit 5 tee shots with their feet together and ball on a tee 5 Bring golfers together to introduce and demonstrate the correct body position (address) (see p45) 6 Golfers go back to their full swing station and practice full swing shot set-up and address with coach (x 3-5) - gradually reduce coach input. Golfers hit 5 tee shots with proper address position and ball on a tee 44

51 SESSION 4 FULL SWING: HOLD STANCE POSTURE AIM The blade needs to be square to encourage a straight ball flight (clubface aim). HOLD The hold is taken in the way described to encourage a square clubface and maximum power at impact (the clubface angle and the clubhead speed). If an overlapping grip is preferred then the small finger of the right hand should be resting in the gap between the middle and forefinger of the left. For the interlocking grip the forefinger of the left hand and the little finger of the right can be lightly intertwined. STANCE & POSTURE The width of stance and posture will help establish the balance and mobility needed to play each individual shot (clubhead speed & angle of attack). BODY ALIGNMENT A parallel stance is needed so that the motion of the arms and club, together with the body rotation, can create the correct path needed to hit the ball straight towards the target (the direction of the swing path). RULE & ETIQUETTE Rule: Lifting, Dropping & Placing the ball Etiquette: Repairing divots, pitch marks and damage by shoes. More info: SGU Rules reminder 6, illustration, Rules of Golf, rule 20. Etiquette p20 45

52 FULL SWING: HOLD STANCE POSTURE R-O-R-Y ACTIVITY Split players into small groups. Place a row of cones across the practice area a suitable distance away from the hitting area. Players are given 8 or 12 balls each and are awarded a letter of Rory s name every time they hit the ball past the line of cones e.g. R for the first ball past. After all balls have been hit see how many times they can spell Rory s name. SAFE ZONE 46

53 FULL SWING: HOLD STANCE POSTURE R-O-R-Y EQUIPMENT Marker cones Clubs 4,5,6,7 or 8 iron Balls SAFETY POINTS Ensure all players stay in safe area when it is not their turn Players should leave club in hitting area KEY TEACHING POINTS Hold Hold up the grip Stance Feet shoulder width for balance Posture Bow from the hips, flex knees EASIER Move Line of cones closer to hitting area HARDER Move line of cones further away Ball must land in a target zone Players lose a letter every time they fail to get the ball passed the line of cones 47

54 SESSION 4 FULL SWING: BACK AND FOLLOW-THROUGH SESSION PLAN 1 Introduce and demonstrate the short back swing for the full swing to the whole group. 2 Golfers go to their hitting station and try this for themselves (use alignment aids if golfers are struggling). Golfers to hit shots when coach is happy with technique. 4 Bring group back together and introduce and demonstrate the through swing. 5 Golfers go to their hitting station and try this for themselves. 6 Golfers to hit 10 shots when coach is happy with technique. KEY TEACHING POINTS TAKEAWAY: hands, arms and shoulders move back in one piece BACKSWING: club shaft level with the ground half way back FOLLOW-THROUGH: club shaft level with the ground half way through 48

55 SESSION 4 FULL SWING: BACK AND FOLLOW-THROUGH SWING As the swing progresses from the basic pitch length the main points to consider will be: In the backswing the upper body will rotate further round up to approx. 90º and the hips approx. 45º. The arms and club will end up over the right shoulder. During the downswing and follow through the pupil needs to maintain the feelings from the pitch shot. The finish position is achieved when: 1 The upper body and hips are turned towards the target area with the balance more or less entirely on the left foot. 2 The right foot is up on tiptoe, knees together. The arms will be over and above the left shoulder, the club behind the back. Finishing on balance should be stressed. HOMEWORK Find out something about Golf you didn t already know and share your new fact with the rest of the group. 49

56 FULL SWING: BACK & FOLLOW-THROUGH AUSSIE RULES GOLF ACTIVITY Split players into small teams. Set 2 poles or flags in the ground about 15 yards apart with two cones 5 yards from either side. Players attempt to strike the ball between the two poles, if they succeed they score 5 points, if they hit between the cone and pole they score 2 points and 0 points for a miss. Teams/Individuals see how many points they can score after a certain amount of time or shots. SAFE ZONE 50

57 FULL SWING: BACK & FOLLOW-THROUGH AUSSIE RULES GOLF EQUIPMENT Marker cones Clubs 4,5,6,7 or 8 iron Balls Poles or flags SAFETY POINTS Ensure all players stay in safe area when it is not their turn Players should leave club in hitting area KEY TEACHING POINTS Takeaway Hands, arms and shoulders move back in one piece Backswing Club shaft level with the ground half way back Follow-Through Club shaft level with the ground half way through EASIER Move goals closer to hitting area Make goals wider HARDER Move goals further from hitting area Make goals narrower Introduce penalty points for missing goals Place hazards around goal and award penalty points for hitting 51

58 SESSION 5 PUTTING/CHIPPING: ALIGNMENT & WEIGHT DISTRIBUTION PUTTING/CHIPPING: DISTANCE CONTROL

59 SESSION 5 PUTTING/CHIPPING: ALIGNMENT & WEIGHT DISTRIBUTION WHAT IS NEEDED? Golf balls: Either 10 modified golf balls or 10 real golf balls per golfer Clubs: Either a modified game putter or a real putter sized properly for each golfer Other: Marker cones for safety Alignment aids, such as H cards, canes and straight-edged timber pieces SESSION PLAN 1 Demonstrate correct body alignment using an H card (see p53). Focus on the importance of lining up to the target 2 Golfers go to their chipping stations (coach to set up prior to the session) and practice lining up using their H cards. Coach to observe and offer advice. Golfers take 10 shots each, checking their alignment each time aiming for set target 3 Bring golfers together; introduce and demonstrate the importance of keeping lower body still when chipping and body when putting 4 Demonstrate chips with non target foot off ground (toe on floor) 5 Golfers return to chipping stations and practice this then alternate with both feet on ground in regular position 6 Finally, golfers to play 5 shots each aiming for targets with full set up. Start off with golfers making some practice chips. Ask them to think about how they swing and whether they stay still. 7 Demonstrate a good putting stroke with head and knees still; head stays still until after the ball has been struck (see p53) 8 Golfers go to their putting stations with H cards in pairs (coach sets up prior to session) and take 10 practice swings concentrating on keeping their head and knees still. One golfer putts, the other watches head and knees. 9 Golfers to then spend 5 minutes taking practice putts (3 feet) rotate them around putting stations twice to give them different targets. Again work in pairs with one observer. 10 Increase the distance of the putts after 5 minutes if appropriate (give different challenges to better putters). KEY TEACHING POINTS Keep the head still Rock the shoulders Keep knees still 52

60 SESSION 5 PUTTING/CHIPPING: ALIGNMENT & WEIGHT DISTRIBUTION SWING The lower half of the body acts as a steady base. All the movement comes from the shoulders rocking the arms and putter back and forth. The length of the swing should be roughly the same both back and through. The length of the swing together with a smooth repetitive speed should govern the distance the ball rolls. The direction is mainly controlled by the position of the clubface at impact, as well as the direction the clubhead is travelling in. Develop the feel have your student put their palms together in a praying position, and move the triangle back and forth in a pendulum like fashion. RULE & ETIQUETTE Rule: Lifting and cleaning the ball on the putting green. Etiquette: Who plays first? (Order of play) 53

61 PUTTING: ALIGNMENT & WEIGHT DISTRIBUTION SHARP SHOOTER ACTIVITY Place sets of cones (short distance apart) around the putting area. Players attempt to score a goal by putting the ball between the cones as they make their way around the green. The game can be played individually or in small teams with players taking alternate shots. See how many goals players can score in a certain amount of time. 54

62 PUTTING: ALIGNMENT & WEIGHT DISTRIBUTION SHARP SHOOTER EQUIPMENT Marker cones Putters Balls SAFETY POINTS Ensure all players stay in safe area when it is not their turn Ensure only putting stroke is used KEY TEACHING POINTS Keep the head still Rock the shoulders Keep knees still EASIER Make the goals wider Decrease the number of goals HARDER Make the goals narrower Increase the number of goals 55

63 CHIPPING: ALIGNMENT & WEIGHT DISTRIBUTION ARTILLERY COMMAND ACTIVITY Split players into 2 teams. Set up two target bases a suitable distance from the hitting area. Players attempt to shell the opposition s target base by landing a ball in their area. The team who has landed the most balls in the opposition s target base at the end of the game is the winner. SAFE ZONE 56

64 CHIPPING: ALIGNMENT & WEIGHT DISTRIBUTION ARTILLERY COMMAND EQUIPMENT Marker cones 6,7 or 8 iron Balls SAFETY POINTS Ensure all players stay in safe area when it is not their turn Players should leave club in hitting area Club should be swung no higher than waist height KEY TEACHING POINTS Keep the head still Rock the shoulders Keep knees still EASIER Make target bases bigger Move closer to the target bases HARDER Make target bases smaller Move further away from the target bases 57

65 SESSION 5 PUTTING/CHIPPING: DISTANCE CONTROL SESSION PLAN 1 Ask golfers what they did differently when they had to hit a longer chip/putt? 2 Golfers to return to their putting stations and try hitting longer putts. First try hitting harder, second swinging faster and third bigger swings. 3 Ask golfers which worked best (should be bigger swings) 4 Demonstrate how bigger swings work by rolling balls golfers to watch your arm swing and see how far the ball rolls 5 At putting stations, golfers to try practice swings with longer backswing and follow-throughs 6 Golfers each to aim for three different targets (10 feet, 20 feet, 30 feet) with three consecutive balls using increased back and through swing 7 Repeat for golfers to develop a feel for the length coach observes KEY TEACHING POINTS Long swing (clock face 8-4) Body still Chipping Weight 70% on target foot Short swing (clock face 7-5) 58

66 SESSION 5 PUTTING/CHIPPING: DISTANCE CONTROL HOMEWORK How high do your hands go back and through on a full swing? How does your body move when putting/chipping? 59

67 PUTTING: DISTANCE CONTROL SNOOKER ACTIVITY Split players into small teams. Place a line of markers to represent the different colours of snooker balls with red being placed closest to the target. Starting from red the first player attempts to putt the ball in the target, if successful they then play from a colour and the points they get depends on the colour yellow 2, green 3 etc. The player keeps alternating between red and colours until they miss and their total number of points is calculated. SAFE ZONE 60

68 PUTTING: DISTANCE CONTROL SNOOKER EQUIPMENT Marker cones (or different colour objects to represent the snooker balls) Putters Balls SAFETY POINTS Ensure all players stay in safe area when it is not their turn Players should leave club in hitting area Ensure only putting stroke is used KEY TEACHING POINTS Long swing (clock face 8-4) Body still Short swing (clock face 7-5) EASIER Use larger target Decrease the distance between markers HARDER Use smaller target Increase the distance between markers 61

69 CHIPPING: DISTANCE CONTROL GRAND NATIONAL ACTIVITY Split players into small teams. Set out a series of jumps using marker cones in the practice area. After a player clears a jump the next player in the team attempts to clear the next jump. The first team to clear all the jumps is the winner. SAFE ZONE 62

70 CHIPPING: DISTANCE CONTROL GRAND NATIONAL EQUIPMENT Marker cones 6,7 or 8 iron Balls (softer sponge balls for players who struggle to get the ball SAFETY POINTS Ensure all players stay in safe area when it is not their turn Players should leave club in hitting area Club should be swung no higher than waist height KEY TEACHING POINTS Long swing (clock face 8-4) Body still Chipping Weight 70% on target foot Short swing (clock face 7-5) EASIER Reduce the number of jumps Increase the distance between jumps Allow players to move on after a certain number of failed attempts HARDER Increase the number of jumps Reduce distance between jumps Team starts again once a jump has been missed 63

71 SESSION 6 PITCHING & FULL SWING PITCHING & FULL SWING: SWING & FINISH

72 SESSION 6 PITCHING & FULL SWING WHAT IS NEEDED? Practice area at course, spare or unused fairway at the course, driving range, local park Golf balls: At least 20 modified golf balls or 20 real golf balls per golfer Clubs: Appropriate size 4, 5, 6, 7 or 8-iron per golfer Other: Marker cones for safety; ample stock of golf tees Alignment aids, such as H cards, canes and straight edged timber pieces KEY TEACHING POINTS The L shape 2-lever swing Weight transfer back and through Back/tummy facing the target SESSION PLAN 1 Reinforce pitching 2-Lever ( L shape) swings. Introduce and demonstrate a series of full swings with a 7-iron; golfers to observe the body during the back and through swings. 2 Golfers spread out and safely perform practice swings on their own. 3 Bring group back together and ask what they felt their bodies were doing. 4 Golfers go to their hitting stations and make practice swings whilst coach emphasises key points. 5 Golfers hit a series of pitches then full swings with their preferred club (minimum 10 each) 6 Emphasise the need to brush the grass golfers to hit 10 more shots 64

73 SESSION 6 PITCHING & FULL SWING RULE & ETIQUETTE / HOMEWORK Rule: Ball moving after address Etiquette: When are you allowed to tee up the ball? 65

74 PITCHING & FULL SWING DRIVING RANGE ACTIVITY Place two rows of cones across the hitting area, splitting the practice area into 3 sections and making sure that the last line of cones is a suitable but challenging distance from the hitting area. Each player has 5 balls and attempts to score as many points as possible by hitting the ball as far as they can. Players can play individually trying to beat their previous score or play in competition against another player where they can mark each other s score. 3 points 2 points 1 point SAFE ZONE 66

75 PITCHING & FULL SWING DRIVING RANGE EQUIPMENT Marker cones Clubs 4,5,6,7 or 8 iron Balls SAFETY POINTS Ensure all players stay in safe area when it is not their turn Players should leave club in hitting area KEY TEACHING POINTS The L shape 2-lever swing Weight transfer back and through Back/tummy facing the target EASIER Move the scoring zones closer to the hitting area HARDER Move the scoring zones further from the hitting area Set out hazards to avoid in the scoring zones 67

76 SESSION 6 PITCHING & FULL SWING: SWING & FINISH WHAT IS NEEDED? Practice area at course, spare or unused fairway at the course, driving range, local park Golf balls: At least 20 modified golf balls or 20 real golf balls per golfer Clubs: Appropriate size 4, 5, 6, 7 or 8-iron per golfer Other: Marker cones for safety; ample stock of golf tees, alignment aids such as H cards, canes and straight edged timber pieces SESSION PLAN 1 What does balance mean? Why is it important? 2 Golfers spread out and safely perform practice swings concentrating on their balance; what is most difficult? (Balance at finish) 3 Ask group to try and stop their swing at the finish to see where there body is. 4 Refer to technical model, what to coach for coaching points. 5 Golfers return to hitting stations and hit 5 shots each, concentrating on specific points (tummy facing target, knees and head at finish) 6 Conclude drill session with golfers hitting 10 shots each aiming at an agreed target ask them how they felt and whether they were more balanced. KEY TEACHING POINTS Tummy faces the target Right knee touches left knee Head round watching the ball HEAD TUMMY KNEES WEIGHT ON TARGET FOOT 68

77 SESSION 6 PITCHING & FULL SWING: SWING & FINISH HOMEWORK Design a golf hole. 69

78 PITCHING & FULL SWING: SWING & FINISH SHOOTIE-IN ACTIVITY Split the players into small teams. Place a set of flags or poles a suitable distance away from the hitting area of each team. Teams attempt to score a goal by hitting the ball between the posts. Teams try to score as many goals as they can with 10 balls. SAFE ZONE 70

79 PITCHING & FULL SWING: SWING & FINISH SHOOTIE-IN EQUIPMENT Marker cones Clubs 4,5,6,7 or 8 iron Balls Flags, Poles SAFETY POINTS Ensure all players stay in safe area when it is not their turn Players should leave club in hitting area KEY TEACHING POINTS Tummy faces the target Right knee touches left knee Head round watching the ball EASIER Move the goals closer to the hitting area Make the goals wider HARDER Move the goals further away from the hitting area Make the goals narrower 71

80 SESSION 7 ON COURSE ROUGH

81 SESSION 7 ON COURSE ROUGH WHAT IS NEEDED? On the golf course: a shortened hole or par-3 Golf balls: Minimum of 10 balls per golfer Clubs: Ideally, appropriate size half-set of clubs per player (minimum putter, 2 x irons) Other: Rule book SESSION PLAN NB. This session is an on-course session and, therefore, follows a specific structure related to the course environment. Note the timings guides and specific approach to this context. Playing shots from the rough and then from around the green. Use the forward tees of the hole to create a more manageable challenge. 1 Agree starting order with golfers, then golfers take it in turns to tee-off. 2 Once all balls are played, proceed down the fairway and select an appropriate ball that has finished just in the rough on either side of the fairway. 3 Introduce and explain the rough. Ask golfers what they see (e.g. trees, long grass, uphill/ downhill lies). 4 Ask golfers to identify the difficulties faced with such a shot (e.g. lie of the ball, obstructions, stance etc). 5 Explain the relevant rules for the rough (refer to rule book) e.g. unplayable ball, lost ball (26-2b), obstructions (Def p30). 6 All golfers to play next shot from the rough, choosing their own club; repeat to the green, next time using the best ball. Encourage golfers to watch out for any poor etiquette from other golfers (e.g. not replacing a divot). 7 When reaching green, select the ball to play. Explain green rules and etiquette (tending the flag, treading on the line of a putt, etc (Rules 16-1a & 17)) All golfers to hole-out. Select an appropriate chipping game to conclude this session with all golfers finishing by holing their putts from their last chip. Remind golfers that this is the most important aspect of the game! 72

82 SESSION 7 ON COURSE ROUGH Analysis Short grass Attending the flag (rule 17) Treading on line of a putt (rule 16-1a) Analysis Long grass Unplayable ball/lost ball (rule 26-2b) Obstructions (def pg30) Playing considerations Hold the club tighter Play a lofted club Positive swing HOMEWORK Think up a new game to practice involving either putting, chipping, pitching or full swing. 73

83 SESSION 8 GAMES NIGHT: SKILL TESTS

84 SESSION 8 GAMES NIGHT: SKILL TESTS WHAT IS NEEDED? Practice putting green/area at course and driving range & measuring tape or string Golf balls: 10 real golf balls per golfer Clubs: Each player needs an appropriately sized putter, chipping iron, pitching club, fairway iron (5-iron) and a driving club (any number wood) Other: Marker cones for safety and distance marking Tape measure Results sheets and pens/pencils SESSION PLAN This session is an opportunity for golfers to test the skills they have learned so far and for the coach to monitor their progress. The key to this session is delivering it in a fun, pro-active way to motivate players to learn and understand the importance of collecting their golfing statistics in the future. Delivering this session in a friendly environment is important perhaps think about involving other players (older juniors) or club members/parents to help with the session. Conduct a series of fun games (skills tests) to measure progress and record a reference point for golfer statistics. Please note you may wish to break your group in to 2 or 4 in order to give players more time on each skills test, you should be aware that this may require additional coaching / helper support to maintain safety. 74

85 SESSION 8 GAMES NIGHT: SKILL TESTS PUTTING Shots Distance When it counts Points 5 1ft in hole 1 5 2ft in hole 1 5 1yd in hole 1 5 2yd in hole 5 within 2ft of hole 1 5 5yd in hole 10 within 2ft of hole 5 Putter length 1 HOMEWORK Homework: Pick 3 games from the session and try them before next week, see if you can score more points. Write your point score down. Remember: there is a video on the Games Night: Skills Test on the ClubGolf website which will bring this session to life. CHIPPING (Note: for this skill players get 1 pt each time the ball finishes on the green) Shots Distance When it counts Points 5 10yd in hole 20 1 club length 10 2 club lengths yd in hole 20 1 club length 10 2 club lengths yd in hole 20 1 club length 10 2 club lengths 5 PITCHING (Note: for this skill players get 3 pts each time the ball finishes on the green) Shots Distance When it counts Points 5 20yd in hole 30 2 club lengths 20 3 club lengths yd in hole 30 2 club lengths 20 3 club lengths yd in hole 30 over bunker 2 club lengths 20 3 club lengths 10 FULL SWING (WITH IRON) Shots Distance When it counts Points 8 40 Achieve distance inner box 40 Achieve distance outer box Achieve distance inner box 50 Achieve distance outer box Achieve distance inner box 60 Achieve distance outer box 40 75

86 SESSION 9 FULL SWING FULL SWING: BODY ALIGNMENT & BALL POSITION

87 SESSION 9 FULL SWING WHAT IS NEEDED? Practice area at course, spare or unused fairway at the course, driving range, local park Golf balls: At least 20 modified golf balls or 20 real golf balls per golfer Clubs: Appropriate size metal woods, 4-iron to PW per golfer Other: Marker cones for safety; ample stock of golf tees Alignment aids, such as H cards, canes and straight-edged timber pieces SESSION PLAN 1 Reinforce full swing, 2-lever ( L- shaped ) swings. Introduce and demonstrate a series of full swings with a 7-iron; golfers to observe the body during the backswing and follow-through. 2 Golfers spread out and safely perform practice swings on their own. 3 Bring group back together and ask what they felt their bodies were doing. 4 Golfers go to their hitting stations and make practice swings whilst coach emphasises key points. 5 Golfers hit a series of full swings with a variety of clubs (minimum 10 each). 6 Emphasise the need to brush the grass. Golfers to hit 10 more shots. KEY TEACHING POINTS Back/tummy facing the target Weight transfer back and through The L-shaped, 2-lever swing 76

88 SESSION 9 FULL SWING RULE & ETIQUETTE Rule: Identifying your golf ball Etiquette: Pace of play (retain this to raise awareness before next weeks on course session). 77

89 FULL SWING 3 CLUBS LONGER BALL ACTIVITY A player chooses a club, makes a full swing and hits their ball down into the practice area. The same player then selects a different club and attempts to hit their next ball past the first shot. If successful the player takes out another club and attempts to hit their third shot past their second ball. SAFE ZONE 78

90 FULL SWING 3 CLUBS LONGER BALL EQUIPMENT Marker cones Clubs 4,5,6,7 or 8 iron Balls SAFETY POINTS Ensure all players stay in safe area when it is not their turn Players should leave club in hitting area KEY TEACHING POINTS Back/tummy facing the target Weight transfer back and through The L shape 2-lever swing EASIER Allow player to choose any club from their bag HARDER Restrict players on what club they can select to play their shots 79

91 SESSION 9 FULL SWING: BODY ALIGNMENT & BALL POSITION SESSION PLAN 1 Use alignment aids to demonstrate that the body (feet, knees, hips and shoulders) is aligned left, parallel to the ball to target line 2 Golfers spread out. Observe them safely hit shots on their own using alignment aids to check feet, knees, hips, shoulders. 3 Bring group back together and ask them for the key parts of the body to be aligned. 4 Variable Ball Position - Use examples of different clubs (driver - left heel, 7 iron - between left heel & centre of stance, pitching wedge - opposite centre of stance) to demonstrate the ball position in relation to the stance and club used. 5 Refer to PGA level 1 manual and What to Coach cards for technical models. 6 Golfers go to their hitting stations and practice the ball position with different clubs whilst coach emphasises key points. 7 Golfers hit a series of full swings with a variety of clubs (minimum 10 each) checking that their body alignment and ball position is correct. KEY TEACHING POINTS Variable ball position depending on the club used. Parallel body alignment, feet, knees, hips, shoulders. 80

92 SESSION 9 FULL SWING: BODY ALIGNMENT & BALL POSITION HOMEWORK Design your own 6 hole golf course with 2 long, 2 medium and 2 short holes. 81

93 FULL SWING: ALIGNMENT & BALL POSITION CHAMPIONS LEAGUE ACTIVITY Split the players into pairs and send two pairs to each hitting station as shown below. Name each hitting station after a football league and place cones and hoops out on the practice area as targets. Each pair plays as a team against the other pair. One team chooses a target and plays first, players then take alternate shots until everyone has had two shots. The team closest to the target gets promoted and moves up a league while the losing teams moves down a league. Divison 1 Championship Premier League Champions League SAFE ZONE 82

94 FULL SWING: ALIGNMENT & BALL POSITION CHAMPIONS LEAGUE EQUIPMENT Marker cones Hoops Flags Clubs 4,5,6,7 or 8 iron Balls SAFETY POINTS Ensure all players stay in safe area when it is not their turn Players should leave club in hitting area KEY TEACHING POINTS Variable ball position depending on the club used Parallel body alignment, feet, knees, hips and shoulders EASIER Make the targets bigger Bring the targets closer to the hitting area HARDER Make the targets smaller Move the targets further away from the hitting area Introduce hazards and penalty points 83

95 SESSION 10 ON COURSE

96 SESSION 10 ON COURSE WHAT IS NEEDED? On the golf course: a shortened hole or par-3 Golf balls: Minimum of 10 balls per golfer Clubs: Ideally, appropriate size half-set of clubs per player (minimum putter, 2 (irons) Other: Rule book; Marker pen SESSION PLAN 1 Players to be encouraged to consider relevant rules and etiquette as they play the hole 2 Use the forward tees of the hole to create a more manageable challenge. 3 Golfers to identify the brand and number of their ball. Explain the importance of playing the correct golf ball (Rule 15-3, page 56) and the two stroke penalty. All players to mark their ball for additional identification. 4 Ensure all golfers have a scorecard. Help them fill their name and date and then help them to exchange cards (Stroke Play rules and marking). 5 Agree starting order with golfers, then golfers take it in turns to tee off. 6 Once all balls are played, proceed down the fairway and each golfer to then play their next shot with their own ball. All other golfers to stay behind play and keep a note of their own score. 7 Use time whilst golfers are taking shots to help others choose their next club or shot and also remind golfers of rules. Ask questions! 8 Continue to play the hole in this manner all golfers playing their own ball and keeping their score. Ask golfers to tell you their score to check they are keeping count. Keep reminding them of order of play rules. 9 All golfers to complete the hole with their own ball. 10 Help golfers mark each other s cards. Show them where to write the score and also their own score. Explain why this is important. 11 Work out who had the best score and congratulate everyone for holing out. Select an appropriate chipping game to conclude this session with all golfers finishing by holing their putts from their last chip. Remind golfers that this is the most important aspect of the game! SESSION INCLUDES Individually playing a hole of golf and keeping individual score Identifying your own ball Each player plays their own ball Start half way up the fairway or short par-3 (approx. 100 yards) Order of play and marking a scorecard KEY TEACHING POINTS Draw an identification mark on the ball Write name and date on score card Record scores at end of each hole Swap cards with other players 84

97 SESSION 10 ON COURSE RULE & ETIQUETTE Importance of playing the correct golf ball. Ask golfers to tell you their score to check they are keeping count. Keep reminding them of order of play rules. HOMEWORK What are pitch marks? How do you repair pitch marks on a green? 85

98 SESSION 11 PUTTING: HOLD POSITION & PRESSURE PUTTING: POSTURE

99 SESSION 11 PUTTING: HOLD POSITION & PRESSURE WHAT IS NEEDED? Golf balls: Either 10 modified golf balls or 10 real golf balls per golfer Clubs: Either a modified game putter or a real putter sized properly for each golfer Other: Marker cones for safety Alignment aids such as H cards, canes and straight edged timber pieces KEY TEACHING POINTS Butt end of Putter below hip Hold should be light and even Thumbs point down SESSION PLAN 1 Check all putters for suitable length (butt end of club below hip) 2 Demonstrate putting grip with palms facing each other; encourage golfers to copy and try for themselves 3 Using this grip, golfers go to putting stations (coach to set up prior to session) and putt a number of balls from 3 feet; ask golfers to think about how hard they are gripping the club. 4 Ask golfers to vary the pressure of their grip and play 10 putts (10 feet) with a very tight grip then 10 putts with a very loose grip 5 How successful were the putts? 6 Golfers to try 10 putts again with a medium grip 7 Introduce the idea of rating the pressure 1 to 10 (loose to tight) 8 Golfers to practice their putting and work out the best grip pressure for them (5 to 10 minutes practice) 86

100 SESSION 11 PUTTING: HOLD POSITION & PRESSURE Thumbs point down Palms face each other Pressure light and even RULE & ETIQUETTE Rule: Putting green & wrong putting green Playing format: Stroke Play scoring 87

101 PUTTING: HOLD POSITION & PRESSURE 3 IN A ROW ACTIVITY Split the players into small teams. Place a hoop or target on the putting surface a set distance away from the first tee. Players attempt to putt the ball in the target from the nearest tee marker. If successful the next player in the team putts from the next tee marker. The winning team is the team who putts the ball in the hoop from the final tee marker first. SAFE ZONE 88

102 PUTTING: HOLD POSITION & PRESSURE 3 IN A ROW EQUIPMENT Marker cones Putters Balls Hoops SAFETY POINTS Ensure all players stay in safe area when it is not their turn Players should leave club in hitting area Ensure only putting stroke is used KEY TEACHING POINTS Butt end of putter below hip Hold should be light and even Thumbs point down EASIER Move the tee markers closer to the target Increase the size of the target HARDER Move the tee markers further from the target Decease the size of the target If a player fails to putt the ball in the target the whole team must go back to the start 89

103 SESSION 11 PUTTING: POSTURE SESSION PLAN 1 Explain and demonstrate the correct body position (address or set-up) for putting (refer to What to coach ) use alignment aids 2 Golfers go to putting stations and practice their address using alignment aids (coach sets up stations prior to session) to ensure their aim is good; hit putts 3 Bring golfers back together and ask what they remember about the set-up position for the full swing. Reinforce tilt (the back), pop (the knees) and drop (the arms) relative to putting 4 Golfers return to putting stations and practice tilt, pop, drop for putting 5 Introduce the tip to check ball position (drop a tee from between the eyes, the tee should land on the ball) 6 In pairs; golfers to practice this drill to check good ball position continue to practice putts KEY TEACHING POINTS Tilt from the hips Pop the knees Drop the putter down 90

104 SESSION 11 PUTTING: POSTURE Flex the knees Stand tall Bend from hips Tilt forward lowering the putter HOMEWORK What clubs can you use to chip? 91

105 PUTTING: POSTURE DOMINOES ACTIVITY Split the players into small teams. Players take alternate putts and attempt to hit the nearest cone (domino) in their line. Once a domino has been hit they remove it and the next player putts to the next domino in line. The first team to pick up all their dominoes is the winner. SAFE ZONE 92

106 PUTTING: POSTURE DOMINOES EQUIPMENT Marker cones Putters Balls SAFETY POINTS Ensure all players stay in safe area when it is not their turn Players should leave club in hitting area Ensure only putting stroke is used KEY TEACHING POINTS Tilt from the hips Pop the knees Drop the putter down EASIER Move the dominoes closer to the hitting station Use larger dominoes HARDER Move the dominoes further away from the hitting station Use smaller dominoes If a cone is missed a domino needs to be replaced and the line grows 93

107 SESSION 12 CHIPPING: CLUB SELECTION

108 SESSION 12 CHIPPING: CLUB SELECTION WHAT IS NEEDED? Practice chipping green or practice putting green, or an available green on the course; or driving range Golf balls: At least 10 modified golf balls or 10 real golf balls per golfer Clubs: Appropriate size 5 to 9-iron per golfer Other: Marker cones for safety Alignment aids, such as H cards, canes and straight-edged timber pieces SESSION PLAN 1 Select a position on the edge of the green, gather group round and ask how they approach this chip shot. Look for answers that centres on trying to get the ball to land on a particular spot then run to the hole. 2 Each golfer to select a spot where they want their ball to land and place a marker as appropriate. 3 Each golfer plays a chip shot and tries landing it on their marker three goes each in turns. 4 Group to evaluate their shots and observe what happened (chip vs. roll etc.) 5 Reinforce the importance of selecting an appropriate landing spot. 6 To highlight this golfers to chip 10 balls each into the rough to observe what happens (think safety position the group appropriately). 7 Introduce more lofted clubs; explain these are difficult to control demonstrate by throwing a ball and trying to land 10 metres away as opposed to 2 metres away group can try this for themselves. 8 Group to return to chipping stations around the green (coach to set up before the session) with golfers hitting10 chip shots trying to land the ball just on the putting surface watch for club selection and help golfers make right choice of loft and club. 9 Rotate chipping stations and give golfers specific targets (marked with cones, hoops etc.) to aim for repeat rotations as time allows. KEY TEACHING POINTS Playing from different lies and distances Using different clubs air and roll time 94

109 SESSION 12 CHIPPING: CLUB SELECTION RULE & ETIQUETTE / HOMEWORK Rule: Ball unplayable. Ask the group to go over rules learnt so far to check for understanding. Etiquette: Being ready to play Home work: What are bunkers and why are they there? 95

110 CHIPPING: CLUB SELECTION ZONE BALL ACTIVITY Create a number of landing zones as shown below (one for every 2 players). Split the players into pairs and place each pair at a landing zone. The first player chips their ball into the landing zone, the next player must chip their ball past their opponent s ball but keeping it within the landing zone. When a player fails to chip past their opponent s ball or keep it within the landing zone their opponent gains 1 point and they play again. SAFE ZONE 96

111 CHIPPING: CLUB SELECTION ZONE BALL EQUIPMENT Marker cones Clubs 5-9 iron Balls SAFETY POINTS Ensure all players stay in safe area when it is not their turn Players should leave club in hitting area Club should be swung no higher than waist height KEY TEACHING POINTS Play from different lies and distances Use different clubs air and roll time EASIER Increase the size of the landing zone Move the hitting area closer to the landing zone Play in the practice grass (slower surface) HARDER Decrease the size of the landing zone Move the hitting area further from the landing zone Play on a green (faster surface) 97

112 CHIPPING: CLUB SELECTION BEAT THE BALL ACTIVITY Split players into 2 teams. One team goes to the hitting station and divides into 2 groups, the other team forms a circle behind the safe zone and has a large ball. The team at the hitting station takes alternate shots trying to chip 10 balls into the target area as a team. The group behind the safe zone pass the ball in a circle keeping count of how many passes they make and stop when the other team make their 10 chips into the target. Teams then swap over and the winner is the team with the highest number of passes. SAFE ZONE 98

113 CHIPPING: CLUB SELECTION BEAT THE BALL EQUIPMENT Marker cones Hoops Clubs 5-9 iron Balls SAFETY POINTS Ensure all players stay in safe area when it is not their turn Players should leave club in hitting area Club should be swung no higher than waist height KEY TEACHING POINTS Play from different lies and distances Use different clubs air and roll time EASIER Increase the size of the target area Use a larger ball for throwing and catching HARDER Decrease the size of the target area Use a smaller ball for throwing and catching 99

114 SESSION 13 PITCHING: RECAP BUNKER: BUNKER SHOT

115 SESSION 13 PITCHING: RECAP WHAT IS NEEDED? Practice area, spare or unused fairway at the course, green side practice bunker Golf balls: Minimum 20 real golf balls per golfer Clubs: Appropriate pitching club(s) and sand iron(s) per player Other: Marker cones for safety Alignment aids ( H cards, canes and straight edged timber pieces) KEY TEACHING POINTS To get the ball in the air L-shape swings back and through To get the ball in the air -Brush the grass To get the ball in the air use a wedge SESSION PLAN 1 Reinforce and demonstrate the key points of the pitch shot. Encourage golfers to think about what they need to do when playing a pitch (e.g. address position, length of back swing). Refer to pitching what to coach and p99 for key points. 2 Explain the importance of a more lofted club for pitching and also linked to speed of club; highlighting the L shaped backswing and follow-through. 3 Golfers to go to pitching stations and practice pitch swings using full swing address with club brushing the grass (think safety!). 4 Hit some pitch shots to get a feel for the shot and club (ensure group safely spread considering distance of shots). 5 Bring group back together. Reinforce L shape follow-through concept and finish position (see p99). 6 Golfers return to pitching stations to practice swings and shots offer advice on key coaching points covered. Rotate stations if time allows. 100

116 SESSION 13 PITCHING: RECAP Use a wedge Target arm at 9, 10 or 11 o clock dependent upon distance L shape swing RULE & ETIQUETTE Rule: Grounding club in a bunker Etiquette: Raking bunkers 101

117 PITCHING: RECAP HIGH JUMP ACTIVITY Set up two poles or flags with a piece of string running in between them to represent the high jump bar. Split players into 2 or 3 groups Players attempt to clear the jump by pitching their ball over the string. As players progress raise the height of the bar. SAFE ZONE 102

118 PITCHING: RECAP HIGH JUMP EQUIPMENT Marker cones Pitching wedge Flags/poles String Balls (softer sponge balls for players who struggle to get the ball in the air) SAFETY POINTS Ensure all players stay in safe area when it is not their turn Players should leave club in hitting area KEY TEACHING POINTS To get the ball in the air L-shape swing back and through To get the ball in the air Brush the grass To get the ball in the air use a wedge EASIER Lower the height of the bar Move the high jump further from the hitting area while making it wider HARDER Increase the height of the bar Bring the High jump closer to the hitting area Narrow the width between the flags/poles 103

119 SESSION 13 BUNKER: BUNKER SHOT SESSION PLAN 1 Introduce and demonstrate the bunker shot and get the players to feed back the differences between this shot and the pitch (played off sand, sand iron used (bounce angle), hover club at address, ball positioned left of centre so club hits sand before the ball, longer follow-through). 2 Recap what the group may have learned so far on this. 3 Golfers go to hitting stations and hit a line made in the sand to get used to making impact with the sand, encourage a full follow-through. 4 Golfers return to hitting stations and play 10 shots. Ball placed ahead of the line. Players must hit line to get the ball out. 5 Set targets for players and encourage them to hit shots to see how they feel. KEY TEACHING POINTS Use a sand iron Hover club at address Full follow through Hit sand behind the ball 104

120 SESSION 13 BUNKER: BUNKER SHOT HOMEWORK What is your favourite club? Why is it your favourite club? 105

121 PITCHING: BUNKER SHOT JUMP THE SWAMP ACTIVITY Mark out a swamp with blue cones around the edge of the bunker. Players hit 5 shots out the bunker and see how many balls they get safely over. If played in teams players hit alternate shots out of the bunker and the team that gets the most balls safely over the swamp is the winner. SAFE ZONE SWAMP 106

122 PITCHING: BUNKER SHOT JUMP THE SWAMP EQUIPMENT Marker cones Sand iron or most lofted club Balls SAFETY POINTS Ensure all players stay in safe area when it is not their turn KEY TEACHING POINTS Use a sand iron Hover the club at address Full follow through Hit sand behind the ball EASIER Bring the swamp closer to the bunker Decrease the width of the swamp HARDER Move the swamp further away from the bunker Increase the width of the swamp 107

123 SESSION 14 PITCHING: FULL SWING BASIC PITCH SHOT FULL SWING: WEIGHT TRANSFER

124 SESSION 14 PITCHING: FULL SWING BASIC PITCH SHOT WHAT IS NEEDED? Practice area at course, spare or unused fairway at the course, driving range, local park Golf balls: Minimum 20 real golf balls per golfer Clubs: Appropriate size 5 to 9-iron per golfer; plus pitching club(s) Other: Marker cones for safety Alignment aids, such as H cards, canes and straight-edged timber pieces KEY TEACHING POINTS Ball opposite the middle of the stance L shape swings back and through Weight 60% on target foot SESSION PLAN 1 Introduce and demonstrate different distances of pitch shot and different lengths of swing to achieve this. Encourage golfers to think about the different pitching swing lengths and what they need to do differently for different distances (e.g. length of back swing and follow through). Refer to pitching what to coach for key points. 2 Reinforce the importance of a more lofted club for pitch, linked to speed of club and length of L-shaped back swing and follow-through. 3 Golfers to go to pitching stations and practice different lengths of pitch swings using pitching address with club brushing the grass (think safety!). 4 Hit some pitch shots of different lengths to different targets to get a feel for the shot and club (ensure group safely spread considering distance of shots). 5 Bring group back together. Reinforce different lengths of L shape swings and follow-through to achieve the desired pitching distances. 6 Golfers return to pitching stations to practice swings and shots offer advice on key coaching points covered. Rotate stations. 108

125 SESSION 14 PITCHING: FULL SWING BASIC PITCH SHOT RULE & ETIQUETTE Rule: Filling in scorecards & Ground Under Repair. Etiquette: As marker, when & where should you fill in the scorecard? 109

126 PITCHING: FULL SWING BASIC PITCH SHOT SECTOR BALL ACTIVITY Mark out sectors using cones a suitable distance away from the hitting area. Players are split into small groups. Players in each team hit alternate shots trying to land the ball in their own sector. The team who lands the most balls in their sector after a certain number of shots is the winner. SAFE ZONE 110

127 PITCHING: FULL SWING BASIC PITCH SHOT SECTOR BALL EQUIPMENT Marker cones Pitching wedge Balls (softer sponge balls for players who struggle to get the ball in the air) SAFETY POINTS Ensure all players stay in safe area when it is not their turn Players should leave club in hitting area KEY TEACHING POINTS Ball opposite the middle of the stance L shape swings back and through Weight 60% on target foot EASIER Bring the sectors closer to the hitting area Increase the size of the sectors HARDER Move the sectors further away from the hitting area Decrease the size of the sectors 111

128 SESSION 14 FULL SWING: WEIGHT TRANSFER SESSION PLAN 1 Reinforce weight transfer in the full swing. 2 Recap what the group may have learned so far on this (weight on the back foot to weight on the front foot). 3 Golfers go to hitting stations and hit 10 shots with an iron of their choice, concentrating on feeling their weight transfer. 4 Once all golfers have hit shots, ask them to try a practice swing and stop at the top of the backswing where do they feel their weight? (Back foot) 5 Repeat swings and ask golfers to stop at the finish and feel where their weight is (should have transferred to front foot). 6 Golfers to work in pairs and take it in turns to swing and observe. 7 Golfers return to hitting stations and play 10 shots with an iron of their choice, thinking about a stable left foot and weight transfer. 8 Set targets for players and encourage them to hit shots to see how they feel. KEY TEACHING POINTS Back swing rotation weight transfers to non-target foot At set up weight is even on each foot Follow through weight finishes on target foot 112

129 SESSION 14 FULL SWING: WEIGHT TRANSFER HOMEWORK Design a score card to use at next week s games night 113

130 FULL SWING: WEIGHT TRANSFER CHANNEL ACTIVITY Split players into small teams. Mark out a channel shaped fairway for each team. Players take alternate shots to hit their ball onto their own fairway gaining 1 point for every ball that lands in the fairway. The winner is the team with the most balls on their fairway after a certain number of shots. Out of bounds Out of bounds Out of bounds SAFE ZONE 114

131 FULL SWING: WEIGHT TRANSFER CHANNEL EQUIPMENT Marker cones Clubs 5-9 iron Balls SAFETY POINTS Ensure all players stay in safe area when it is not their turn Players should leave club in hitting area KEY TEACHING POINTS Back swing rotation weight transfers to non-target foot At set up weight is even on each foot Follow through weight finishes on target foot EASIER Increase the width of the fairways HARDER Narrow the fairways as they get longer Introduce hazards by the fairways where teams are deducted 1 point if their ball goes in 115

132 SESSION 15 GAMES NIGHT: SKILL TESTS

133 SESSION 15 GAMES NIGHT: SKILL TESTS WHAT IS NEEDED? Practice putting green/area at course and driving range Golf balls: 10 real golf balls per golfer Clubs: Each golfer needs an appropriately sized putter, chipping iron, pitching club, fairway iron (5-iron) and a driving club (any number wood) Other: Marker cones for safety and distance marking Tape measure Results sheets and pens/pencils SESSION PLAN This session is an opportunity for golfers to test the skills they have learned so far and for the coach to monitor their progress. The key to this session is delivering it in a fun, pro-active way to motivate players to learn and understand the importance of collecting their golfing statistics in the future. Delivering this session in a friendly environment is important perhaps think about involving other players (older juniors) or club members/parents to help with the session. Conduct a series of fun games (skills tests) to measure progress and record a reference point for golfer statistics. Please note you may wish to break your group in to 2 or 4 in order to give players more time on each skills test, you should be aware this may require additional coaching / helper support to maintain safety. 116

134 SESSION 15 GAMES NIGHT: SKILL TESTS PUTTING Shots Distance When it counts Points 5 1ft in hole 1 5 2ft in hole 1 5 1yd in hole 1 5 2yd in hole 5 within 2ft of hole 1 5 5yd in hole 10 within 2ft of hole 5 Putter length 1 HOMEWORK Homework: What can you find out about the club used in a bunker Remember: there is a video on the Games Night: Skills Test on the ClubGolf website which will bring this session to life. CHIPPING (Note: for this skill players get 1 pt each time the ball finishes on the green) Shots Distance When it counts Points 5 10yd in hole 20 1 club length 10 2 club lengths yd in hole 20 1 club length 10 2 club lengths yd in hole 20 1 club length 10 2 club lengths 5 PITCHING/BUNKER (Note: for this skill players get 3 points each time the ball finishes on the green. For greenside bunker shot, 3 points for getting ball out of bunker.) Shots Distance When it counts Points 5 20yd in hole 30 2 club lengths 20 3 club lengths yd in hole 30 2 club lengths 20 3 club lengths yd over bunker in hole 30 2 club lengths 20 3 club lengths 10 5 Greenside bunker in hole 50 3 club lengths 30 On the green 10 3 club lengths 10 FULL SWING (WITH IRON) Shots Distance When it counts Points 8 40 Achieve distance inner box 40 Achieve distance outer box Achieve distance inner box 50 Achieve distance outer box Achieve distance inner box 60 Achieve distance outer box

135 SESSION 16 BUNKERS

136 SESSION 16 BUNKERS WHAT IS NEEDED? Practice bunker or bunker on the golf course Golf balls: Minimum 10 real golf balls per golfer Clubs: Appropriately-sized sand wedge or lob wedge per golfer Other: Marker cones for safety and distance marking KEY TEACHING POINTS Ball positioned closer to the target foot Hover the sand iron Hit the sand behind the ball with a big followthrough Wriggle feet into the sand SESSION PLAN 1 Introduce the sand wedge and explain its design and function (this may be covered by the homework answers) 2 Award points for: Hovering the sand iron Wriggling feet into the sand - for balance Hitting the sand before the ball Gliding and sliding the sand iron under the ball A full follow through Getting the ball out of the bunker If there isn t enough space in the bunker set up another (pitching) activity so the rest of the group are active while waiting for their turn to play out of the bunker. Consider hitting out of the bunker backwards if the bunker face is too high to get the ball out. 3 Golfers to now hit 20 shots each out of the bunker (rotate group; 5 shots at a time) focus on contact, not where ball lands. 4 Focus on this session is one to one feedback, skills testing coaching points for the bunker. Players should be encouraged to self-reflect throughout. 118

137 SESSION 16 BUNKERS RULE & ETIQUETTE / HOMEWORK Rule: Ball unplayable in a bunker Playing format: Match play Homework: Describe what you see when you hit a good full swing shot? How does a good shot feel? 119

138 BUNKERS TRAFFIC LIGHTS ACTIVITY Mark out a red, amber and green landing box a short distance away from the bunker. Players try to land the ball in the order of red, amber and green. Players can see how many shots it takes them to land their ball in each of the boxes once, then attempt to beat their score next time. SAFE ZONE 120

139 BUNKERS TRAFFIC LIGHTS EQUIPMENT Marker cones Sand iron or most lofted club Balls SAFETY POINTS Ensure all players stay in safe area when it is not their turn KEY TEACHING POINTS Ball positioned closer to the target foot Hover the sand iron Hit the sand behind the ball with a big follow-through Wriggle feet into the sand EASIER Move the landing boxes closer to the bunker Increase the size of the landing boxes HARDER Move the landing boxes further from the bunker Decrease the size of the landing boxes 121

140 BUNKERS BAIL OUT ACTIVITY Place a line of cones out from the centre of the bunker. Players are given 8 balls and their aim is to hit at least 3 balls out of the bunker on each side of the centre line. If the bunker is big enough the game can be played with two players at either side and the first player to hit 3 balls out on their own side is the winner or the player who manages to get the most balls out of the bunker after 5 balls is the winner. SAFE ZONE 122

141 BUNKERS BAIL OUT EQUIPMENT Marker cones Sand iron or most lofted club Balls SAFETY POINTS Ensure all players stay in safe area when it is not their turn KEY TEACHING POINTS Ball positioned closer to the target foot Hover the sand iron Hit the sand behind the ball with a big follow-through Wriggle feet into the sand EASIER Reduce the number of balls players have to hit out HARDER Increase the number of balls players have to hit out 123

142 SESSION 17 FULL SWING: REINFORCING HOLD FULL SWING: PRESHOT ROUTINE

143 SESSION 17 FULL SWING: REINFORCING HOLD WHAT IS NEEDED? Practice area at course, spare or unused fairway at the course, driving range, local park Golf balls: Minimum 20 real golf balls per golfer Clubs: 2 out of appropriate size 4, 5, 6, 7 or 8-iron per golfer Other: Marker cones for safety; ample stock of golf tees, alignment aids such as H cards, canes and straight-edged timber pieces SESSION PLAN 1 Ask all golfers to demonstrate the hold that they have learnt to date. The coach asks - Where on the club do the hands hold the club? Where the hands go? Where the thumbs are positioned? How tight the club is held? Where the V s point? 2 They should show the 10 fingered baseball hold check this. If some of the golfers hold it by the interlock or overlap method check that their hands/thumbs are in a good position and encourage them to continue holding the club that way. 3 Golfers go to hitting stations (coach to set up prior to the session) and hit shots using baseball (or their interlock/overlap) hold. Award points for each of the 5 coaching point answers the group gave (to the questions above) to encourage the golfers to repeat the same hold for each shot. Get the golfers to try different clubs awarding bonus points if the ball passes a set distance. 4 Using their favoured grip, golfers return to hitting stations and hit 20 balls to set target check grip positions for each golfer; reinforce coaching points. KEY TEACHING POINTS Reinforce thumbs, V s and knuckles 124

144 SESSION 17 FULL SWING: REINFORCING HOLD EXAMPLE OF A ROUTINE FOR TAKING THE HOLD V s point between the chin and non target shoulder Thumbs positioned slightly to each side RULE & ETIQUETTE Rule: Markers responsibilities, using scorecards, local rules Etiquette: The awareness of others on the course. 125

145 FULL SWING: REINFORCING HOLD A GAME OF TWO HALVES ACTIVITY Mark out a line of cones a suitable distance down the practice area. Split the players into small groups. Players select a shorter iron and make a full swing and attempt to hit 3 balls before the line of cones. Then players take a mid-iron or wood and attempt to hit 3 balls past the line of cones. SAFE ZONE 126

146 FULL SWING: REINFORCING HOLD A GAME OF TWO HALVES EQUIPMENT Marker cones Clubs 4,5,6,7 or 8 iron Balls SAFETY POINTS Ensure all players stay in safe area when it is not their turn Players should leave club in hitting area KEY TEACHING POINTS Reinforce thumbs, V s and knuckles EASIER Bring the line of cones closer HARDER Move the line of cones further away Players must hit 3 shots in a row before and after the lines of cones to complete the game 127

147 SESSION 17 FULL SWING: PRESHOT ROUTINE SESSION PLAN 1 In pairs golfers to think about and agree the sequence of moves that they make to address the ball. 2 Ask each pair to say one thing they do and then agree a sequence within the group explain why this routine is useful and important use your influence as coach to ensure the right sequence is agreed. 3 Go through the sequence with group to ensure all understand. 4 Golfers go to hitting stations to try out the agreed sequence hit 5 shots with coach calling out the routine; golfers then hit shots themselves. 5 Bring group together to address any points/ questions and explain that this is a pre-shot routine and is important to prepare golfers for each shot. 6 Golfers return to hitting stations to practice in their own time. At the conclusion of this session, coach should encourage golfers to go away and practice their full swing on the driving range with a variety of clubs before the next session. If appropriate, a coach (or club), could facilitate an additional practice session on the range before the next formal coaching session to help the young golfers practice in a safe environment. KEY TEACHING POINTS Aim the clubface to the target Align the body like a railway track Pick a target to aim at 128

148 SESSION 17 FULL SWING: PRESHOT ROUTINE Aim clubface at right angles to the target Pick a target to aim at Feet, knees, hips and shoulders are parallel to the ball to target line. (railway track) HOMEWORK What are the differences between putting and chipping? What things are the same? 129

149 FULL SWING: PRESHOT ROUTINE GREEN HUNTER ACTIVITY Split players into 3 teams. Set up hitting tees a suitable distance from a green or target area. One player in each team hits their shot towards the target, the closest ball is awarded 5 points, the next 3 points and the furthest ball 1 point. Each team plays 10 balls and keeps their score. 5 points 3 points 1 point SAFE ZONE 130

150 FULL SWING: PRESHOT ROUTINE GREEN HUNTER EQUIPMENT Marker cones Clubs 4,5,6,7 or 8 iron Balls Flag/Target SAFETY POINTS Ensure all players stay in safe area when it is not their turn Players should leave club in hitting area KEY TEACHING POINTS Aim the clubface to the target Align the body like a railway track EASIER Move the target closer to the hitting area HARDER Move the target further away from the hitting area Introduce hazards in the practice area and deduct teams points for landing in them 131

151 SESSION 18 PUTTING RECAP CHIPPING RECAP

152 SESSION 18 PUTTING RECAP WHAT IS NEEDED? Putting Green: Practice chipping green or practice putting green, or an available green on the course Golf balls: Minimum 20 real golf balls per golfer Clubs: Real, appropriately sized putter for each golfer; Appropriate size 5 to 9-iron per golfer Other: Marker cones for safety Alignment aids, such as H cards, canes and straight-edged timber pieces KEY TEACHING POINTS Tilt from the hips Pop the knees Drop the putter down SESSION PLAN 1 Remind group of the correct body position (address or set-up) for putting use alignment aids. 2 Golfers go to putting stations and practice their address using alignment aids (coach sets up stations prior to session) to ensure their aim is good; hit putts. 3 Bring group back together and ask what they remember about the set-up position for the full swing. Introduce tilt (the back), pop (the knees) and drop (the arms) relative to putting. 4 Golfers return to putting stations and practice tilt, pop, drop for putting. 5 Introduce the tip to check ball position (drop a tee from between the eyes). 6 In pairs; golfers to practice this drill to check good ball position continue to practice putts, players should review each others posture, stance & alignment. 132

153 SESSION 18 PUTTING RECAP Stand tall Bend from hips Tilt forward lowering the putter Flex the knees RULE & ETIQUETTE Rule: Touching the line of a putt Etiquette: On the putting green (ask for examples) 133

154 PUTTING RECAP SNAKE ACTIVITY Split players into small teams. Mark out a Zig Zag course on the putting surface. Players attempt to putt through the course without their ball touching the sides. If their ball goes outside the snake they must return to the start. The winning team is the first to have all players reach the end of their snake. SAFE ZONE 134

155 PUTTING RECAP SNAKE EQUIPMENT Marker cones Putters Balls SAFETY POINTS Ensure all players stay in safe area when it is not their turn Players should leave club in hitting area Ensure only putting stroke is used KEY TEACHING POINTS Tilt from the hips Pop the knees Drop the putter down EASIER Widen the snake HARDER Make the snake narrower 135

156 PUTTING RECAP CLIFFHANGER ACTIVITY Split players into small teams. Place two lines of cones close to each other on the putting surface. Players attempt to putt the ball so it stops in-between the two lines of cones. After a set number of shots the team with the most balls between the two line of cones is the winner. SAFE ZONE 136

157 PUTTING RECAP CLIFFHANGER EQUIPMENT Marker cones Putters Balls SAFETY POINTS Ensure all players stay in safe area when it is not their turn Players should leave club in hitting area Ensure only putting stroke is used KEY TEACHING POINTS Tilt from the hips Pop the knees Drop the putter down EASIER Putt closer to the line of cones Widen the gap between the cones HARDER Putt from further away Narrow the gap between the cones Minus points for going past the line Just use one line of cones 137

158 SESSION 18 CHIPPING RECAP SESSION PLAN 1 Remind golfers of address position 2 Golfers go to chipping stations (coach sets up prior to session) and practice new address position; then hit chip shots to specific targets (hoops, cones). 3 Encourage golfers to think about what they are doing differently. 4 Gather group around again and ask if anyone noticed a change in their ball contact or consistency. Listen to feedback. 5 Emphasise importance of keeping weight on the left side during the swing. 6 Ask group to talk you through the new address position one step at a time from different golfers. 7 Golfers return to their chipping stations and practice their chips, focusing on keeping their weight on the left side. Rotate stations and alternate targets. KEY TEACHING POINTS 70% weight distribution on target foot Shoulders parallel to the ball to target line Ball position favouring the non-target foot 138

159 SESSION 18 CHIPPING RECAP 70 % Weight on target foot Ball position should favour the non-target Shoulders parallel to ball to target line HOMEWORK Make a list of equipment you need to have before playing the golf course. 139

160 CHIPPING RECAP LADDERS ACTIVITY Split players into small groups. Players chip their first ball a short distance away then attempt to successively chip their ball past their last shot until all balls are in a progressive row. If playing in teams players can take alternate shots to chip past their team mate until 4 or 5 balls have successively been passed. SAFE ZONE 140

161 CHIPPING RECAP LADDERS EQUIPMENT Marker cones 6, 7 or 8-iron Balls SAFETY POINTS Ensure all players stay in safe area when it is not their turn Players should leave club in hitting area Club should be swung no higher than waist height KEY TEACHING POINTS 70% weight distribution on target foot Shoulders parallel to the ball to target line Ball position favouring the non-target foot EASIER Players have a choice of clubs to chip with Decrease the number of shots each team must take HARDER Limit the number of clubs players can use Increase the number of shots each team must take 141

162 CHIPPING RECAP MAGIC 10 ACTIVITY Mark out four boxes a suitable distance from the hitting zones. Split players into small teams. Tell the teams how many points they get for landing their ball in each box. In teams players take alternate shots and try to chip the ball into the boxes and be the first team to score exactly 10 points SAFE ZONE 142

163 CHIPPING RECAP MAGIC 10 EQUIPMENT Marker cones 6, 7 or 8-iron Balls (softer sponge balls for players who struggle to get the ball in the air) SAFETY POINTS Ensure all players stay in safe area when it is not their turn Players should leave club in hitting area Club should be swung no higher than waist height KEY TEACHING POINTS 70% weight distribution on target foot Shoulders parallel to the ball to target line Ball position favouring the non-target foot EASIER Make the boxes bigger Bring the boxes closer to the hitting zone HARDER Make the boxes smaller Move the boxes further from the hitting zone -1 point if a box is missed 143

164 SESSION 19 ON COURSE ROUTINES

165 SESSION 19 ON COURSE ROUTINES WHAT IS NEEDED? On the golf course: a straightforward par-4 hole Golf balls: Golfers own balls Clubs: Ideally, appropriate size half-set of clubs per player Other: Rule book NB. This session is an on-course session and therefore follows a specific structure related to the course environment. Note the timings guides and specific approach to this context. Session requires at least three adults (coaches or helpers) to facilitate: one person at the tee, one person on the course to supervise fairway shots and one person on the green. SESSION PLAN 1 Play a full par-4 hole Texas Scramble format and keep score 2 In pairs, golfers to play the hole. On tee coach reminds golfers about addressing the ball. On tee coach asks golfers why it is better to play from the fairway. 3 Whilst golfers are all teeing off, coach reminds others about etiquette on the tee. 4 Waiting players can be practicing their pre-shot routines and asking questions. 5 Golfers to keep their score and compare with previous on course session (4) to view their progression. 6 When golfers have completed the hole, coaches can either let them play the hole again (if there is time), or select an appropriate game to conclude the session. Coach on the green can ask golfers questions about putting green etiquette and rules whilst waiting for other golfers to complete the hole. KEY TEACHING POINTS Players practice pre-shot routines Players check equipment before play Markers keep scores 144

166 SESSION 19 ON COURSE ROUTINES Clubs Scorecards & pencil Tees Pitchfork & marker Suitable clothing Appropriate footwear Umbrella Food & water Glove Hat Suncream Towel Waterproofs HOMEWORK Players practice pre-shot routines Players check equipment before play Markers keep scores 145

167 SESSION 20 GAMES NIGHT: SKILL TESTS

168 SESSION 20 GAMES NIGHT: SKILL TESTS WHAT IS NEEDED? Practice putting green/area at course and driving range Golf balls: 10 real golf balls per golfer Clubs: Each golfer needs an appropriately-sized putter, chipping iron, pitching club, fairway iron (5-iron) and a driving club (any number wood) Other: Marker cones for safety and distance marking, tape measure, results sheets and pens/pencils SESSION PLAN This session is an opportunity for golfers to test the skills they have learned so far and for the coach to monitor their progress. The key to this session is delivering it in a fun, pro-active way to motivate players to learn and understand the importance of collecting their golfing statistics in the future. Delivering this session in a friendly environment is important perhaps think about involving other players (older juniors) or club members/parents to help with the session. Begin the session with bunker practice to reinforce points from previous sessions (13 & 16) Coach should decide which Technical points should be reinforced. 146

169 SESSION 20 GAMES NIGHT: SKILL TESTS PUTTING Shots Distance When it counts Points 5 1ft in hole 1 5 2ft in hole 1 5 1yd in hole 1 5 2yd in hole 5 within 2ft of hole 1 5 5yd in hole 10 within 2ft of hole 5 Putter length 1 HOMEWORK Homework: Encourage the group to continue to play and practice Remember: there is a video on the Games Night: Skills Test on the ClubGolf website which will bring this session to life. CHIPPING (Note: for this skill players get 1 pt each time the ball finishes on the green) Shots Distance When it counts Points 5 10yd in hole 20 1 club length 10 2 club lengths yd in hole 20 1 club length 10 2 club lengths yd in hole 20 1 club length 10 2 club lengths 5 PITCHING/BUNKER (Note: for this skill players get 3 points each time the ball finishes on the green. For greenside bunker shot, 3 points for getting ball out of bunker.) Shots Distance When it counts Points 5 20yd in hole 30 2 club lengths 20 3 club lengths yd in hole 30 2 club lengths 20 3 club lengths yd over bunker in hole 30 2 club lengths 20 3 club lengths 10 5 Greenside bunker in hole 50 2 club lengths 30 On the green 10 3 club lengths 10 FULL SWING (WITH IRON) Shots Distance When it counts Points 8 40 Achieve distance inner box 40 Achieve distance outer box Achieve distance inner box 50 Achieve distance outer box Achieve distance inner box 60 Achieve distance outer box

170 COOL DOWN STRETCHES THE IMPORTANCE OF COOLING DOWN An effective cool down will enable the body to return to a normal state after activity, reducing the build-up of lactic acid and allowing players to wind down. Calf Stretch Adopt a wide stance with both feet pointing forwards. Keeping the back leg straight and heel down on the floor, press forwards to feel the stretch in the upper calf muscles. Keep the body upright and hold onto something sturdy should you wish to Calf Stretch Quadriceps and Hip Flexor Stretch Take hold of one foot and pull it towards the buttocks. To stretch the quadriceps pull the knee back and feel the stretch down the thigh. Then to stretch the long hips flexors tuck the pelvis under (as pictured) to get the belt parallel to the floor, this will allow you to feel the stretch down the middle of the thigh. The lifted leg may move forwards on the hip flexor stretch. Quadriceps and Hip Flexor Stretch Hamstring Stretches Straighten one leg and sit into the stretch by bending the other. Keep the knees together and lean forwards to increase the stretch. Keep the hands off the knees and place them on the thighs if necessary. Raise the front toe to increase the stretch further. Maintain a straight back when performing this stretch. Hamstring Stretches Gluteal Stretch Ideally this stretch should be performed lying on the floor; however, in standing you can achieve a stretch on the gluteals by placing the ankle of one leg onto the bent knee of the other leg. Add some gentle pressure to the raised leg if required to feel the stretch in the buttocks around the hip. You can tilt the torso forwards to increase the stretch further. Gluteal Stretch 148

171 COOL DOWN STRETCHES Neck Stretch 1 Standing tall and facing forward, reach one arm out to the side and tilt the head with the ear moving towards the shoulder. To increase the stretch, reach the fingers towards the ground. Feel the stretch in the neck, the shoulder and occasionally people may experience a tingling stretch in the arm. Neck Stretch 1 Lat Stretch Take hold of a stable support with one hand on top of the other. Putting your head in between your arms keep the arms straight and press down into the stretch, to increase the stretch rotate to either side to feel it through the side of your back. This stretches the Latissimus Dorsi muscles which are located on each side of the back. Lat Stretch Chest Stretch Flex the elbow to 90, raise the arm to shoulder height and place the forearm on a stable support. Drop down into the stretch to feel it across the chest (pectoral muscles) and the shoulder. Chest Stretch Wrist Stretches These are two stretches that you can do for the wrists to maintain flexibility in this area. Wrist extension: gently push the fingers and hand up towards the upperside of the forearm. Wrist Flexion: Gently pull the palm and fingers towards the bottom of the forearm; be careful with this stretch to ensure you do not pull too hard. Wrist Stretches 149

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