Movement Assessment & Enhancement Session

Transcription

1 C H A P T E R F O L L O W - U P I M P A C T M O V E M E N T S R O U T I N E Movement Assessment & Enhancement Session E X P E R I E N C E Y O U R G R E A T N E S S

2 C H A P T E R F O L L O W - U P I M P A C T M O V E M E N T S R O U T I N E Instructions: Use the movement checklists provided to help assess your movement performance from perspectives (face-on and down-the-line) Face-on perspective - looking at the front of your face and body Down-the-line perspective - looking at the right side (for right-handed student) of the body, in line with the ball and target We encourage the use of a mirror to help you check your movement performance. Place a Y (yes) or N (no) in the empty box to represent your ability to accurately execute each portion of the movement. Perform as many repetitions as necessary to complete the movement accurately. All correct movements will result in an answer of Yes in the empty box. Take time before moving on to the next movement to review, correct and enhance any No answers and inefficient/inaccurate parts of the movement. E X P E R I E N C E Y O U R G R E A T N E S S

3 Movement Just Before Impact Face-On Pressure = to a Setup: Athletic setup, similar to Body Movement - Drawback a Punch with a baseball / golf grip in the hands? As student performs backswing portion of movement: Are both arms spreading apart and lining up between the feet just like Body Movement - Drawback a Punch? (see middle picture) As student performs downswing portion of movement: Has the body moved the same way it does during Body Movement - Snap to Level? Are the hips, ribs, and shoulders moving together as one and turning at the same rate? At the finish of the movement: Is the back hand directly under the back shoulder and in front of the outside edge of the back thigh? Is the back shoulder and entire back side of the body slightly elevated with strength? Is the front knee, hip and shoulder further from the ground than the back knee hip and shoulder? Is the front side crescent shape from the outside of the front ankle to the front armpit starting to be supported at the finish? Has the head moved down and toward the target (important) at the start of the downswing? Is the front knee closer to the target than the front foot and still flexed?

4 Movement Just Before Impact Down-The-Line Pressure = to a. - As student performs backswing portion of movement: Building energy into the ground when the back arm is fully loaded overhead very similar to Body Movement - Drawback a Punch? As student completes movement: Are the knees, hips and shoulders parallel with each other and the target line? Glutes and knees pushing back - inches pre-impact? 8 Are the hands and arms supported directly underneath the shoulders at the finish position of this movement similar to the picture on the far right? Does the back hand finish directly in front of the back edge of the back thigh and roughly a fist length away from it? Is the back wrist supporting a strong striking position similar to the picture on the far right with the palm of the back hand facing the instep of the front foot? Have the ribs slightly lifted as student snaps to level and finishes movement with strength slightly flattening the hat brim and raising the chin? Has the back elbow bent slightly in the nd half of the backswing (not past 90 degrees) and then fully straightened in the downswing?

5 Movement Impact Face-On Pressure = to a 8 Setup: Setup just like Movement - Just Before Impact? (see far left picture) As student performs movement: All previous checkpoints from Movement apply. Does student perform Movement correctly, pause, and then surf back hand into impact just above where the ball would be placed? Does the back hand and arm move as one with the body as the body continues to surf and push back into impact? As student completes movement: Compared to Movement, do the feet, ankles, and shins continue to surf slightly more to the finish position of the movement? Are the knees and thighs turning down slightly more as the student continues to push back into the front hip? Is back hand pushing down and back arm continuing to straighten into impact? Do the ribs slightly lift and continue to open up more to the target than the end of movement? (chest and shoulders should finish just open to the target line, 0- degrees) Is pelvis / body beginning to thrust up at the completion of the movement?

6 Movement Impact Down-The-Line Pressure = to a As student performs movement: All previous checkpoints from Movement apply. Does student perform Movement correctly, pause, and then surf back hand into impact, similar to pictures above? As student completes movement: Is student feeling bodyweight moving towards the front foot heel and outside of the front foot coming into impact? Is student feeling bodyweight shifting towards the inside of the back foot heel as student surfs into impact? Is the back foot beginning to roll onto it s inside edge? Have the ankles, shins, knee and thighs surfed simultaneously toward the target, pushed back in the front glute and turned down during the thrust into impact? Are the hips and shoulders parallel to each other and 0- degrees open to the target line? (left of target for RH student) Is the back arm pressurizing to the body into impact leaving minimal space between the back arm and back pec?

7 Movement Just After Impact Face-On Pressure = to a 8 Setup: Setup just like Movement - Just Before Impact? (see far left picture) As student performs movement: All previous checkpoints from Movement apply. Does student perform Movement correctly, pause, then continue to surf and thrust the back hand through impact to a position just past the outside edge of the front foot? Does the back hand and arm move as one with the body as the body continues to surf and push back through and out of impact? (when pressurized correctly, the back arm moves with the body into and out of impact and never moves independently of the body) As student completes movement: Does the body begin to support the superman pose crescent shape on the front side of the body? Is the front knee still slightly flexed and closer to the target than the front foot as the belt thrusts slightly up through impact? Is back hand pushing down and back arm continuing to straighten into impact? Has the head remained in roughly the same place through the thrust through impact part of the movement? Are the upper arms pressed against the sides of the chest and rib cage?

8 Movement Just After Impact Down-The-Line Pressure = to a As student performs movement: All previous checkpoints from Movement apply. Does student perform Movement correctly, pause, then continue to surf and thrust the back hand through impact to a position just past the outside edge of the front foot? Does the back hand and arm move as one with the body as the body continues to surf and push back through and out of impact? As student completes the movement: Is the inside edge of the back foot big toe and ball of the foot the only parts of the foot on the ground? (angle of the back foot should be about degrees off the ground) Does the back foot begin to move away from the ball and towards the target as the belt buckle begins to thrust up through impact? Are the knees, thighs, and pelvis beginning to rotate all together and thrust up aggressively? Does the back hand finish in front of the belt buckle and centered to the chest and shoulders? Does the student feel a squeeze, or a pressure of a in the back side of the back armpit and tricep to complete the movement abruptly with strength? 8 Is the back shoulder and back hip closer to the ground at the finish than to the front shoulder and front hip? (there should be a side crescent shape on the front side of the body)

9 Movement Moving Out of Impact Face-On Pressure = to a 8 Setup: Setup just like Movement - Just Before Impact? (see far left picture) As student performs movement: All previous checkpoints from Movement apply. Does student perform Movement correctly, pause, then continue to surf, thrust, and rotate the body all together until the hands are waist high? Does the back hand and arm move as one with the body as the body continues to surf and push back through and out of impact? (when pressurized correctly, the back arm moves with the body into and out of impact and never moves independently of the body) As student completes movement: Does the body continue to thrust up to the superman pose crescent shape on the front side of the body? Is the student feeling the pelvis pushed forward as the ribs lift taking pressure off the lower back? Is the chest lifted up to the sky and thrusting forward to minimize pressure on the lower spine? Are the glutes pushing forward, squeezed together and tucked up underneath the body? 8 Are the hands pushing down while the arms continue to straighten?

10 Movement Moving Out of Impact Down-The-Line Pressure = to a 8 Are the back arm, shoulder and pec pressurized together and moving as one as the back hand pushes down and arm continues to straighten through impact? As student completes movement: Is the inside edge of the back foot big toe the only part of the foot touching the ground with the back foot on a roughly degree angle leaning away from the ball? Are the thighs / groin pressurizing together at the finish? Are the knees, thighs, and pelvis rotating all together and thrusting up aggressively through impact? Does the back hand finish in front of the belt buckle and centered to the chest? Does the student feel a squeeze, or a pressure of a 8 in the back side of the back armpit and tricep and complete the movement abruptly with strength? Are the back shoulder and back hip closer to the ground at the finish than the front shoulder and front hip?

11 Movement Hands Push Down Face-On Pressure = to a Setup: Athletic setup, both arms slightly bent gripping the club upside with the grip end of the club hovering - inches off the ground? As student performs movement: Do the hands and arms push down causing the club shaft to lift up and become parallel to the ground? As student completes movement: Is the club head directly in front of the back foot? Are the ribs slightly lifting to counterbalance the arms straightening as the hands push down? Are the pecs, shoulders, back and abdomen pressurizing together and engaging as one? Are the arms squeezing together with strength? 8 Are the knees pushing apart as knee flex slightly increases? Does the body remain absolutely centered and unturned in either direction?

12 Movement Hands Push Down Down-The-Line Pressure = to a Setup: Athletic setup, back foot dropped slightly back, upper back slightly rounded similar to picture on far left? As student performs movement: Does student push down to load the hands, arms, shoulders / pecs? Ribs lifting and glutes pushing slightly back and down - inches? Top of head flattening slightly but equally proportionate to the amount the ribs lift? As student completes movement: Upper arms pressurizing to the sides of the chest and rib cage? Angles between the forearms and club shaft decreasing as club lifts parallel to the ground as hands push down? Do the arms push straight down, right underneath the shoulders to create strength and if anything work slightly in toward the body?

13 Movement Hands Push Down Into Impact Face-On Pressure = to a 8 Setup: Stock -iron setup supported properly with the club upside down? As student performs backswing portion of movement: Does the student use the body / rib cage to help draw the hands back to roughly the outside edge of the back thigh? Does the body remain centered as the glutes push straight back and slightly down? As student completes movement: Do the feet, ankles, shins and knees surf the hands, arms and club into impact? Is the club shaft parallel to the ground and virtually in the center of the stance and directly over the ball? Is the handle of the shaft pointing virtually perpendicular to the target line? Are the hands pushing down while both arms straighten to the finish of the movement? Do the hands, arms, body and club shaft move together as one into impact with a slightly pushing down of the hands?

14 Movement Hands Push Down Into Impact Down-The-Line Pressure = to a As student performs movement: Are they loading slightly back in the glutes and down in the legs? As student completes movement: Movement into impact driven by surfing movements of the feet, ankles, shins, knees, thighs, and hips? As hands push down, is there a slight push back into glutes? (pushing the hands down is what cocks or loads the wrists) As hands push down, are the ribs slightly lifting effectively lifting the chin / front of head? As the hands push down, do the biceps, triceps, pecs, and shoulders start to pressurize with the rib cage and move as one? As the hands push down, are the arms, chest, shoulders, back and all parts of the body pressurize together to a?

15 Movement Hands Push Down Out of Impact Face-On Pressure = to a 8 Setup: Stock -iron setup supported properly with the club upside down? As student performs backswing portion of movement: Does the student use the body / rib cage to help draw the hands back to roughly the outside edge of the back thigh? Does the body remain centered as the glutes push straight back and slightly down? Are the feet, ankles, shins and knees used to initiate the motion forward and thrust the hands, arms and club into and through impact? As student completes movement: Does body slightly thrust up into the front side crescent shape? Do the hands reach roughly belt height as the shaft gets to be parallel with the ground? Are the hands pushing down as the arms completely straighten? 8 Are the upper arms squeezing against the sides of the chest and rib cage and squeezing together? 0 Is the student feeling the pelvis pushed forward with the ribs lifted to minimize pressure on the lower back? Has the head remained in relatively the same spot throughout the movement?

16 Movement Hands Push Down Out of Impact Down-The-Line Pressure = to a 8 As student performs movement: Do the hands draw straight back with the rib cage and body? Are both glutes pushing slightly back and down - inches to build and store energy? As student completes movement: Is the back foot roughly at degree angle to the ground? Crescent shape on left side of body? (for a RH student) Back shoulder and back hip closer to ground than front shoulder and front hip? Hands finish centered directly in front of the body and belt buckle? Is the club shaft parallel to the target line? 8 Are the hips and rib cage almost facing the target at the finish? (if anything still a touch right of it for a RH student)

17 Movement 8 Full Motion Setup Through Impact Face-On Pressure = to a 8 Setup: Supporting athletic, stock -iron setup with club upside down? As student performs movement: Is the movement similar to Movement except for a full backswing motion being made? As student completes movement: Have the body, hands and arms thrusted aggressively all together to a pressure of an 8 at the finish? Do the hands stop roughly belt / belly button high with the shaft parallel to the ground or just past? Is the body in the front side crescent position? Has the pelvis thrusted slightly up with both hip flexors released forward? Is the front knee closer to the target than the front foot and still slightly flexed? 8 Are the arms completely straight and pushing down with the upper arms squeezed against the side of the chest / rib cage?

18 Movement 8 Full Motion Setup Through Impact Down-The-Line Pressure = to a 8 As student performs movement: Is the body being used to help draw the hands and arms overhead as the club shaft becomes parallel to the ground and parallel to the target line at the top of the backswing? As student completes movement: Are both hands centered to the chest and belt buckle? Is the club shaft parallel to the ground and parallel to the target line? Are the chest and shoulders facing at the target? (If anything still a touch right of it for a RH student) Are the thighs squeezing together, helping to keep the back shoulder and hip closer to the ground than the front shoulder and hip? Are the glutes squeezing together and forward as the ribs lift taking pressure off of the lower back? Are the hands pushing down into and through impact helping keep the arms close to the rib cage and body? 8 Is the crescent shape observed on the front side of the body as the club and body stop abruptly all together?