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Quad Hops. Instructions: Lift foot up with your hand and feel the stretch in quadricep muscle. Take a big hop forward using your hand to lift yourself off the ground, stretching your quadricep at the same time. Mark Verstegen (Athletes Performance) – Future of Golf Proceedings - ASU 2001.

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quad hops
Quad Hops

Instructions:

Lift foot up with your hand and feel the stretch in quadricep muscle. Take a big hop forward using your hand to lift yourself off the ground, stretching your quadricep at the same time.

Mark Verstegen (Athletes Performance) – Future of Golf Proceedings - ASU 2001

figure 4 walks
Figure 4 Walks

Instructions:

Walk in a straight line while alternating lifting each leg in the figure four position and pull up elevated foot with each step.

Mark Verstegen (Athletes Performance) – Future of Golf Proceedings - ASU 2001

slide3

Helicopter Lunges

Instructions:

Starting in a lunge position with hands out to your sides begin to rotate your upper body around your lower body like the propeller of a helicopter. Start slow and gradually increase the speed. Repeat in opposite lunge direction.

Advantage Golf Body-Swing Connection Seminar

slide4

StepOvers

Instructions:

Walk into lunge position with right leg out front. Try to touch both hands to the floor by bending over from the hip joint – try to keep spine and left leg in straight line. Repeat back and forth.

Advantage Golf’s Body-Swing Connection Seminar

slide5

Inch Worm

Instructions:

Starting in push-up position, slowly try to walk your feet towards your hands trying to keep your heels on the ground. Go as far as possible and then walk your hands out to normal push up position and repeat.

Mark Verstegen (Athletes Performance) – Future of Golf Proceedings - ASU 2001

slide6

Dynamic Hamstrings

Instructions:

Lie flat on your back and pull one knee up towards your chest. Grab your thigh from behind with both hands and hold thigh perpendicular to the floor. Try to straighten out your knee back and forth holding the stretch for about one second. Repeat 10 times both legs.

Advantage Golf’s Body-Swing Connection Seminar

leg overs
Leg Overs

Instructions:

Lying face up in the iron cross position, try to touch the right foot to the left hand without moving your hand. Return leg and try to touch the left foot to the right hand. Go back and forth with a slow pace for 30 seconds.

Complete Conditioning for Baseball – Human Kinetics

prone scorpions
Prone Scorpions

Instructions:

Lying face down in the iron cross position, try to touch the right leg to the left hand without moving your hand. Return leg and try to touch left leg to the right hand. Go back and forth with a slow pace for 30 seconds.

Mark Verstegen (Athletes Performance) – Future of Golf Proceedings – ASU 2001