C H A P T E R 6 F O L L O W - U P T R A J E C T O R Y 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
C H A P T E R 6 F O L L O W - U P T R A J E C T O R Y 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
Movement Trajectory Circuit Face-On (Standard, Low, High, Super-High) Note: Check the handle of the club at the finish. As desired trajectory increases, the shaft is thrusted more skyward matching the angles of the shins, knees, thighs, hips, ribs, and shoulders. Instruct the student to perform continuous repetitions of each trajectory in order (standard, low, high, super-high). Setup: Athletic setup, club shaft parallel to the ground and target line with the grip of the club closest to the target, both hands positioned directly in front of both thighs and both palms facing toward the body? As student performs backswing portion of movement: Has the body loaded slightly down and back into the glutes as the ribs have turned moving the front hand just outside of the back thigh? As student completes movement: Does the student finish just past impact with the chest facing roughly at the front foot? 5 Does the front knee complete the movement closer to the target than the front foot and still flexed? 6 Hands and arms directly underneath the shoulders and pressurized to the body? Palms finish the movement virtually in front of both thighs? Angles of knees, thighs, belt line, hips, stomach and shoulders virtually parallel to each other? Driven by the feet, shins and knees has the head and both knees moved slightly down and towards the target at the start of the downswing? 0 Entire body thrusting slightly up and engaged to a to complete this standard movement abruptly with strength? As the student performs continuous repetitions of each trajectory, check that the shaft of the club finishes matching the angle of the knees, hips and shoulders. Shaft finishes: a) about 5-0 degrees to the ground - standard trajectory, b) parallel to the ground - low trajectory, c) about 5-0 degrees to the ground - high trajectory, d) about 5-0 degrees to the ground - super high. (see pictures on next page)
Movement Trajectory Circuit Down-The-Line (Standard, Low, High, Super-High) 5 6 As student performs backswing portion of movement: Hands and arms draw back slightly as the back glute pushes back and down - inches? Ribs, chest, hands and arms all moving/turning away from the target together to draw the club back? Does the angle of the shaft, match the angle of the hips and shoulders? As student completes movement: Is the movement in the downswing driven by the surfing motion of the feet, ankles, shins and knees? Does the movement in the downswing mimic Body Movement - Snap to Level? Are the hands and arms moving in toward the body near the end of the movement? Are the hands, arms and shaft remaining directly in front of the chest and shoulders throughout the whole movement? Are the chest, shoulders and club shaft finishing roughly 5-0 degrees open to the target line for each trajectory? *Use the following pictures when checking the finish positions of all trajectory circuit movements from face-on* Standard Low High Super-High
Movement Trajectory Circuit w/medicine Ball Face-On (Standard, Low, High, Super-High) Instruct the student to perform continuous repetitions of each trajectory in order (standard, low, high, super-high). Setup: Athletic movement begins in standard setup position with both hands facing each other as if holding a med ball? As student performs backswing portion of movement: Hands and arms draw back to about hip height as legs load slightly into ground? Pressure = Note: Body / ribs have started to rotate and thrust up and left to support a stock trajectory movement (see dotted arrow above). 5 As student completes movement: Is the movement in the downswing and through impact driven by the surfing motion of the feet, ankles, shins, and knees? Has the head and both knees moved slightly down and towards the target at the start of the downswing? 6 Front knee closer to the target and slightly flexed at the finish? Is the body in the front-side crescent shape? 0 Do the hands and arms remain directly in front of the body, chest and shoulders throughout the motion? Do the hands stop at varying degrees in the follow-through for each trajectory? (Shortest - Low, Furthest - Super-High, see pictures on next page for the finish position of each trajectory) Does the body finish slightly more turned and open to the target as trajectory and follow-through length increases? Is the crescent shape on the front of the body slightly rounder and more pronounced as trajectory increases?
Pressure = Movement Trajectory Circuit w/medicine Ball Down-The-Line (Standard, Low, High, Super-High) 5 6 As student performs backswing portion of movement: Do the hands and arms draw back to hip height as the back glute pushes back and down - inches? Are the rib cage and shoulders turning away from the target moving the hands during the backswing? As student completes movement: Movement in the downswing and through impact driven by the surfing motion of the feet, ankles, shins and knees? Is the front hip and front shoulder closer to the ground than the back hip and back shoulder for each trajectory? Is there a crescent shape on the left side of the body? (for a RH student) Does the angle of the back foot slightly increase off the ground as trajectory and follow-through length increases? Does the body open up increasingly more to the targetline as trajectory and follow-through length increases? Does the body thrust increasingly up through impact as trajectory increases? *Use the following pictures when checking the finish positions of all trajectory circuit movements from face-on and down-the-line* Standard Low High Super-High Standard Low High Super-High
Movement Trajectory Circuit w/club Face-On (Standard, Low, High, Super-High) Note: Movements become more athletic and more pressurized when increasing speed, strength, and trajectory. 5 6 Instruct the student to perform continuous repetitions of each trajectory in order (standard, low, high, super-high). Setup: Stock -iron stance supported properly with the club upside down? As student performs backswing portion of movement: Student performing complete backswing with the club shaft virtually parallel to the ground at the top? As student completes movement: Is the movement in the downswing and through impact driven by the surfing motion of the feet, ankles, shins, and knees? Has the head and both knees moved slightly down and towards the target at the start of the downswing? Front knee closer to the target and slightly flexed at the finish? Is the body in the front-side crescent shape? 0 Do the hands and arms remain directly in front of the body, chest and shoulders throughout the motion? Do the hands stop at varying degrees in the follow-through for each trajectory? (Shortest - Low, Furthest - Super-High) Does the body finish slightly more turned and open to the target as trajectory and follow-through length increases? Is the crescent shape on the front of the body slightly rounder and more pronounced as trajectory increases?
Movement Trajectory Circuit w/club Down-The-Line (Standard, Low, High, Super-High) As student performs backswing portion of movement: Student draws club to top of backswing, glutes pushing back and down - inches to support a stock trajectory movement sequence? Ribs fully rotated and lifting to the top of the backswing? As student completes movement: Movement to the finish driven by the surfing motion of the feet, ankles, shins and knees? Ribs lifting throughout downswing into and out of impact? 5 6 Pelvis opening up to the target line but still aimed considerably right of the target? (RH player) Are the hips and shoulders roughly 0-5 degrees open to the target line? Back shoulder and back hip slightly closer to the ground than the front shoulder and front hip? Both hands pushing down into and out of impact? *Use the following pictures when checking the finish positions of all trajectory circuit movements from face-on and down-the-line* Standard Low High Super-High Standard Low High Super-High
Movement Wedge Trajectory Circuit Face-On (Standard Chip High Chip) Standard Chip High Chip Instruct the student to perform continuous repetitions of each trajectory in order (standard chip, high chip). Setup: Stock chipping setup principles understood per Short Game Movement - Setup? (stance slightly increases to support higher chipping motions, no exact perfect place) As student performs backswing portion of movement: Does this portion of the movement complement all backswing movement fundamentals learned inside the short game routine? As student completes movement: Do the feet, ankles, shins and knees surf to move the hands through impact to the finish? 5 Are both hands centered to the chest and shoulders? 6 Is the club shaft pointing towards the belly button? 0 Is the front knee closer to the target than the front foot and still slightly flexed? Is the slight crescent shape on the front side of the body from the outside of the front ankle to the front armpit? Is the back hip and shoulder slightly closer to the ground than the front hip and shoulder? Has the head moved slightly down in the backswing, slightly more down and toward the target at the start of the downswing and finished at about the height it was at setup? To support higher chipping motions: a. Is the ball moved slightly further forward in the stance? b. Does the body thrust slightly more up through and out of impact? c. Is there slightly more crescent shape from the outside of the front ankle to the front armpit?
Movement Wedge Trajectory Circuit Down-The-Line (Standard Chip High Chip) Standard Chip High Chip Setup: Is the back foot slightly dropped back from the front foot while the knees, hips and shoulders are parallel to the target line? Is the back slightly rounded and all other setup checklist points observed as per Short Game Movement? As student performs backswing portion of movement: Does the club shaft point at the target line throughout the motion until the club is parallel to the ground in the backswing? As student completes movement: Are both hands roughly a fist length away from the front thigh? (hands can be one half to one full fist length away) 5 Are the shoulders roughly 0-5 degrees open to the target line? 6 Are the palms of both hands and club face parallel to the chest and shoulders? Have both arms squeezed together and completely straightened? 0 Have the ribs lifted as the hands push down throughout the movement slightly flattening the angle of the top of the head? Have both knees moved down and toward the target in the downswing and slightly back away from the ball through impact? Have the hands, arms and entire body moved together as one throughout the entire movement?
Movement Wedge Trajectory Circuit Face-On (Standard 5 - Yard Shot High 5 - Yard Shot) Standard 5 - Yard Shot Instruct the student to perform continuous repetitions of each trajectory in order (standard 5 yard shot, high 5 yard shot). Setup: Stock chipping setup principles understood per Short Game Movement - Setup? (stance slightly increases to support higher pitching motions, no exact perfect place) As student performs backswing portion of movement: Does this portion of the movement complement all backswing movement fundamentals learned inside the short game routine? As student completes movement: Do the feet, ankles, shins and knees surf to move the hands through impact to the finish? High 5 - Yard Shot 5 Are both hands centered to the chest and shoulders? 6 Is the club shaft pointing towards the belly button? 0 Is the front knee closer to the target than the front foot and still slightly flexed? Is the slight crescent shape on the front side of the body from the outside of the front ankle to the front armpit? Is the back hip and shoulder slightly closer to the ground than the front hip and shoulder? Has the head moved slightly down in the backswing, slightly more down and toward the target at the start of the downswing and finished at about the height it was at setup? To support higher pitching motions: a. Is the ball moved slightly further forward in the stance? b. Does the body thrust slightly more up through and out of impact? c. Is there slightly more crescent shape from the outside of the front ankle to the front armpit?
Movement Wedge Trajectory Circuit Down-The-Line (Standard 5 - Yard Shot High 5 - Yard Shot) Standard 5 - Yard Shot High 5 - Yard Shot 5 6 Setup: Is the back foot slightly dropped back from the front foot while the knees, hips and shoulders are parallel to the target line? Is the back slightly rounded and all other setup checklist points observed as per Movement 6 from the Short Game routine? As student performs backswing portion of movement: Does this portion of the movement complement Short Game Movement 6 - Pitch: Full Motion w/club fundamentals with the club shaft pointing at the target line? As student completes movement: Are both hands roughly - fist lengths away from the belt buckle and blocked by the body? Are the hips and shoulders facing the target? (if anything still slightly right of it for a RH student) Are the palms of both hands and club face parallel to the chest and shoulders? Is the club shaft pointing at the belt buckle? Have both arms squeezed together and completely straightened? 0 Is the back hip and shoulder closer to the ground than the front hip and shoulder? Have both knees moved down and toward the target in the downswing and slightly back away from the ball through impact? Have the hands, arms and entire body moved together as one throughout the entire movement? Do all parts of the body begin at a and equally pressurize together to a?
Movement Wedge Trajectory Circuit Face-On (Standard 50 - Yard Shot High 50 - Yard Shot) Standard 50 - Yard Shot High 50 - Yard Shot Instruct the student to perform continuous repetitions of each trajectory in order (standard 50 yard shot, high 50 yard shot). Setup: Stock chipping setup principles understood per Short Game Movement - Setup? (stance slightly increases to support higher pitching motions, no exact perfect place) As student performs backswing portion of movement: Does this portion of the movement complement all backswing movement fundamentals learned inside the short game routine? As student completes movement: Do the feet, ankles, shins and knees surf to move the hands through impact to the finish? 5 Are both hands centered to the chest and shoulders? 6 Is the club shaft pointing towards the belly button? 0 Is the front knee closer to the target than the front foot and still slightly flexed? Is the slight crescent shape on the front side of the body from the outside of the front ankle to the front armpit? Is the back hip and shoulder slightly closer to the ground than the front hip and shoulder? Has the head moved slightly down in the backswing, slightly more down and toward the target at the start of the downswing and finished at about the height it was at setup? To support higher pitching motions: a. Is the ball moved slightly further forward in the stance? b. Does the body thrust slightly more up through and out of impact? c. Is there slightly more crescent shape from the outside of the front ankle to the front armpit?
Movement Wedge Trajectory Circuit Down-The-Line (Standard 50 - Yard Shot High 50 - Yard Shot) Standard 50 - Yard Shot High 50 - Yard Shot 5 Setup: Is the back foot slightly dropped back from the front foot while the knees, hips and shoulders are parallel to the target line? As student performs backswing portion of movement: Does the movement complement Short Game Movement fundamentals with the club shaft always pointing at the target line? As student completes movement: Are both hands in front of the center of the chest? Are the hips and shoulders turned slightly more than a 5 yard pitch and less than a 5 yard pitch? Are the palms of both hands and club face facing parallel to the chest and shoulders? 6 Have both arms squeezed together and completely straightened? 0 Have the ribs lifted as the hands push down throughout the movement slightly flattening the angle of the top of the head? Have both knees moved down and toward the target at the start of the downswing? Have both knees moved level through impact toward the target and slightly away from the balll? Have the hands, arms and entire body moved together as one throughout the entire movement? Do all parts of the body begin at a and equally pressurize together to an?
Movement Wedge Trajectory Circuit Face-On (Standard 5 - Yard Shot High 5 - Yard Shot) Standard 5 - Yard Shot Instruct the student to perform continuous repetitions of each trajectory in order (standard 5 yard shot, high 5 yard shot). Setup: Stock chipping setup principles understood per Short Game Movement - Setup? (stance slightly increases to support higher pitching motions, no exact perfect place) As student performs backswing portion of movement: Does this portion of the movement complement all backswing movement fundamentals learned inside the short game routine? As student completes movement: Do the feet, ankles, shins and knees surf to move the hands through impact to the finish? High 5 - Yard Shot 5 Are both hands centered to the chest and shoulders? 6 Is the club shaft pointing towards the belly button? 0 Is the front knee closer to the target than the front foot and still slightly flexed? Is the slight crescent shape on the front side of the body from the outside of the front ankle to the front armpit? Is the back hip and shoulder slightly closer to the ground than the front hip and shoulder? Has the head moved slightly down in the backswing, slightly more down and toward the target at the start of the downswing and finished at about the height it was at setup? To support higher pitching motions: a. Is the ball moved slightly further forward in the stance? b. Does the body thrust slightly more up through and out of impact? c. Is there slightly more crescent shape from the outside of the front ankle to the front armpit?
Movement Wedge Trajectory Circuit Down-The-Line (Standard 5 - Yard Shot High 5 - Yard Shot) Standard 5 - Yard Shot Setup: Is the back foot slightly dropped back from the front foot while the knees, hips and shoulders are parallel to the target line? (when increasing trajectory, setup becomes more athletic) As student performs backswing portion of movement: Does the movement complement Short Game Movement fundamentals with the club shaft always pointing at the target line? As student completes movement: Are both hands in front of the center of the chest? High 5 - Yard Shot Are the hips and shoulders turned slightly more than a 50 yard pitch? 5 Are the palms of both hands and club face facing parallel to the chest and shoulders? 6 Have both arms squeezed together and completely straightened? 0 Have the ribs lifted as the hands push down throughout the movement slightly flattening the angle of the top of the head? Have both knees moved down and toward the target at the start of the downswing? Have both knees moved level through impact toward the target and slightly away from the balll? Have the hands, arms and entire body moved together as one throughout the entire movement? Do all parts of the body begin at a and equally pressurize together to a? Does the full body pressure increase slightly when supporting a higher 5 yard trajectory?