IMG GOLF PHYSICAL CONDITIONING PROGRAM

1. FALL 2013 - 14 Nick Panetta IMG ACADEMY Golf Physical Conditioning Coach

2. Full-Time Overview  2012-13 Physical Conditioning Attendance  I360 Testing Results & Analysis  New Goals for 2013-14  IMG Golf Movement Screening Tests (TPI Screen)  Golf Academy Training Cards (Levels 1,2,3) Maintenance Routines

3. Full-Time Overview (cont’d)  New Ideas / Innovations for Next Year  Elite Golf Fitness Testing Levels Results & New Tests  Fight Club Plan – Boys & Girls  Academy Workout Schedule Needs  Golf Physical Conditioning Program Design

4. 2012-13 Golf Physical Conditioning Attendance Total Sessions % Average Attendance Average # of Athletes Per Session 64 Possible Sessions *Varies on Athlete Start Date & Variables in the Weekly Schedule 25.6 Sessions Per Athlete = 40% *On Average, Athletes Attended 40% of Workouts ~143 Total Athletes Average 11.46 ~ 11 Athletes Per Session TOP 22 Athletes Name: # of Sessions Name: # of Sessions 1. Hunter Pauley 60 Sessions 12. Kaeli Jones 41 Sessions 2. Jeremy Pluess 58 Sessions 13. Lisa Unterganshnigg 41 Sessions 3. Qi Wen Wong 53 Sessions 14. Kelly Hwang 41 Sessions 4. Jordan Lippetz 51 Sessions 15. Hsuan “Vivian” Chen 40 Sessions 5. Vanda Orosz 47 Sessions 16. Felipe Hsu 40 Sessions 6. Qi Ming Wong 46 Sessions 17. Daniel Jaramillo 40 Sessions 7. Ho Yeong Kim 45 Sessions 18. Keinan Yoshioka 40 Sessions 8. Leonardo Kitahara 44 Sessions 19. Xing “Steve” He 40 Sessions 9. Jaqueline Bendrick 44 Sessions 20. Phetnoy “Pete” Siboupha 40 Sessions 10. Jenny Buchanan 44 Sessions 21. YuJie Jason Jin 40 Sessions 11. Qi Wen “Wendy” Tan 43 Sessions 22. Jun Eu Bae 39 Sessions

5. Last Year: IGNITE 360 Testing Results  Pre-Test (September 2012) 120 Total Golf Academy Athletes Tested  Post-Test (May 2013) 54 Total Golf Academy Athletes Tested Attendance Varied during the year  Some Athletes tested who did not participate or attend workouts regularly  Some Athletes who participated joined the program in January and did not Pre-Test  As a Result, 40 Athletes Scores were used to calculate average scores TESTING VARIABLES

6. 2012-13 I360 Golf Academy Testing PRE–TEST (Sept) AVERAGE (120) Broad Jump 6’11” Med Ball Chest 12’ 0” Vertical Jump 17” 5-Ten-5 5.24 SEC 10 YD 1.99 SEC 20 YD 3.18 SEC GRIP 83 LBS 300 Shuttle 65.84 SEC Sit & Reach (+) 2.96 ROT Mobility 118 DEG ROT L 59 DEG ROT R 59 DEG Catapult Throw 29’0” ROT Med Ball 24’0” OH Squat 4 T-Balance L/R 4/2 Push-Up L/R 2/2 POST-TEST (May) AVERAGE (40) Broad Jump 6’5” Med Ball Chest 11’1” Vertical Jump 19’10’” 5-Ten-5 5.6 SEC 10 YD 1.88 SEC 20 YD 3.23 SEC GRIP 102.45 LBS 300 Shuttle 63.43SEC Sit & Reach (+) 3.50 ROT Mobility 129 DEG ROT L 64 DEG ROT R 65 DEG Catapult Throw 24”6” ROT Med Ball 21.6” OH Squat 4 T-Balance L/R 4/4 Push-Up L/R 2/4

7. 2013-14 I360 Golf Academy Pre- Test Results PRE-TEST (AM) AVERAGE (72) Broad Jump 6.48 ft Med-Ball Chest Pass 15’ ft 9”inches Vertical Jump 19.32 inches 5-Ten-5 5.48 sec 300 Yd Shuttle 64.36 sec Rot Mob R 65.51 deg Rot Mob L 64.63 deg Rotational Med-Ball 28.5 ft Push-Up R 3.53 ~ 4 Push-Up L 2.99 ~ 2 Catapult 30.09 ft PRE-TEST (PM) AVERAGE (53) Broad Jump 5.59 ft Med-Ball Chest Pass 10’ft 8”inches Vertical Jump 15.21 inches 5-Ten-5 5.76 sec 300 Yd Shuttle 72.59 sec Rot Mob R 67.31 deg Rot Mob L 66.63 deg Rotational Med-Ball 19.79 ft Push-Up R 2.45 ~ 2 Push-Up L 1.80 ~ 0 Catapult 20.83 ft

8. 2012-13 Youth I360 Golf Testing Results PRE-TEST (SEPT) AVERAGE Sled Push 10.15 Sec Arrowhead Left 10.06 Sec Arrowhead Right 10.06 Sec Double Ladder 5.35 Sec Med ball Toss 11’0” Hoop Balance 10’0” Sand Bag Shuttle 28.8 Sec POST-TEST (MAY) AVERAGE Sled Push 12.41 Sec Arrowhead Left 10.27 Sec Arrowhead Right 10.47 Sec Double Ladder 5.18 Sec Med ball Toss 13’0” Hoop Balance 7’0” Sand Bag Shuttle 24.39 Sec

9. New Goals for 2013-14  All Athletes:  300Yd Shuttle Run: Girls <:70sec, Boys<:68sec  400M Track Run: Girls<:80sec Boys <:75sec  T-Balance (Score 4/4)  Push-Up Opposite (Score 4/4)  Squat to Press (Score a 6)  Increase Rotational Medicine Ball Throw  Know & Understand Warm-Up Drills (Level 1 – Level 3)  IMG Golf Screen (TPI Screen) 2x during semester Pre/Mid- term  Know & Understand Personal Maintenance Routines (Level 1 – Level 3)

10. IMG Golf Academy Training Cards  LEVEL 1 –  Basic 9-Step Warm-Up,  Base Core Stability Work,  Basic Flexibility/Maintenance  LEVEL 2 –  Intermediate 12–Step Warm- Up,  Intermediate Core Stability/Strength,  Intermediate Flexibility/Maintenance  LEVEL 3 –  Advanced 14–Step Warm-Up,  Advanced Core Strength,  Advanced Flexibility/Maintenance After Determining the Level of the Athlete (LEVEL 1, 2, or 3) using the IMG Golf Screen (aka TPI Screen):

11. IMG Golf Movement Screen  TPI Screen Protocol  11 Tests  Average ~15min Each Athlete  Golf Muscle Screen  +/- 8 Additional Tests  Average ~15-20min Each Athlete  NEW IDEAS  Simplify to 8 TESTS that GOLF STAFF FEEL ARE MOST NECESSARY  Cut Screening Time Down to Average ~10min Each Athlete

12. IMG Golf Screen Top 8 Tests 1. Pelvic Tilt, Rotation, Torso Rotation – (Upper body & Lower body Separation) 2. OH Squat – (Full Body Mobility & Stability)  Modified Squat  Ankle Dorsi-Flexion 3. Toe Touch Test – (Hip & Hamstring Flexibility) 4. Seated Rotation – (Thoracic Mobility) 5. Standing ¼ Turn Hip Rotation – (Hip & Lower Body Mobility) 6. SL Glute Bridge – (Gluteus Activation) 7. Reach Roll & Lift – (Thoracic, Shoulder, & Latisimus Mobility) 8. SL Pistol Stand-Up & Squat – (Balance & Lower Body Muscle Firing Patterns)

13. New Ideas: The Orange Band Warm-Up & Maintenance Routines 9-Step Warm-Up using the ½ Inch Orange Mini band  Every athlete can carry this in their golf bag and when they travel  Low Cost, can be ordered from SPRI (our sponsor) $25.00 on Website + Discount (may be able to get for free)  Maintenance/Work-out routines in future  Similar to warm-up/workouts (belt) created by Ramsay McMaster  Coaches can simply say “Do your band warm-up”  Great for Pre-Competition work at the Course

14. New Ideas: Stretch & Band Training Stations on Range  Multi-purpose Band stretching station  Can be used by golf coaches to work on Wind-up, Pivot, etc.  Changeable detailed Picture Instructions on all 4 sides  Low Cost to Build, off to side near the front & back driving ranges  Offers Golf specific maintenance programs for Shoulders, Core, Upper & Lower Body work  Stations can hold up to 4 athletes at one time  Athletes can easily rotate on and off

15. Elite Golf Fitness Testing Levels – New Events  New Testing Events:  300 Yard Shuttle or Pool swim  400 Meter Track Run  Smart Board Push-Up using a Metronome  Suspension Trainer Inverted Rows using a Metronome  Timed T-Balance R & L  Sit-Ups in 1 min  Timed Plank

16. Scheduled Testing Dates 2013- 14 TEST TESTING DATE IGNITE 360 PRE-TEST September 5, 2013 TPI Screening #1 October 7-10 & 14-18 TPI Screening Follow-Up #2 January 27 – 31 & Feb 3 -7 Elite Fitness Level Testing #1 Oct 23rd Elite Fitness Level Testing #2 Dec 11th Elite Fitness Level Testing #3 Feb 19th Elite Fitness Level Testing #4 March 19th Elite Fitness Level Testing #5 May 7th IGNITE 360 POST-TEST End of May

17. Elite Golf Fitness Level Rules  Attendance to regularly scheduled workouts must be above 80% in order to test for a new level  Athletes who achieved Level 5 previously must re-test monthly to maintain their Level 5 status  All Levels may be revoked due to failing grades, lack of participation, and other issues

18. Elite Fitness Level Participation & Average Scores Level # Passed % Average Participated Level 1 122 74% Level 2 84 56% Level 3 51 35% Level 4 17 12% Level 5 9 6% Event L1 L2 L3 L4 L5 300 Yd Shuttle NA :64 SEC :62 SEC :63 SEC :60 SEC Push-Ups NA 1/26 3/31 5/38 10/45 Pull-Ups NA 1/10 3/12 5/15 5/15 Squat Jumps NA 23 25 33 35 Plank NA 1 min 1:30 min 1:45 min 2 min T-Balance NA 1 min 1:30 min 1:45 min 2 min

19. FIGHT CLUB - PLAN  Fight Club will be offered for both girls and boys at the same time Mon-Thurs (6:45-7:15)  They will work separately from each other during that time with a separate coach  Attendance will be taken and tracked  Workouts will be designed to ensure the athletes are getting extra work but will not be over- worked for practice or tournament play  Privileges will be taken away due to school, late to golf practice, or any other reason  Must attend regularly scheduled workouts to be eligible

20. Academy Workout Schedule Needs Need to move to 1-Hour Workout Sessions to ensure enough time to cover everything  7:00-8:00AM  5:30-6:30PM or 5:45-6:45PM  15 Min Scheduled Time At Range for ALL groups scheduled on Front Range (2- 3x Per Week)  Purpose: Going through Warm-Ups / Maintenance Routines / Stretch Routines  Option to rotate 3-4 Athletes at one time during the hour at the Front Range (Golf Screening Individually)

21. Golf Physical Conditioning Program Design 2013-14 Golf Program Design Layout  Lower Intensity & Higher Volume Early in Week (Session 1)  Higher Intensity & Lower Volume Later in Week (Session 2)  Changes based on Tournament schedule and other variables  Sessions include: Warm- Up, Weight Lifting/Resistance Training, Cardio/Movement, & Stretch

22. Academy Program Design MON TUES WEDS THURS FRI Week 1 (NORMAL WEEK) Lower Intensity & Higher Volume OFF Higher Intensity & Lower Volume OFF OFF Week 2 (COMP WEEK) OFF Lower Intensity & Higher Volume OFF Higher Intensity & Lower Volume Practice Round  Normal Week  Session #1: Medium to Low Intensity & Higher Volume  Session #2: Higher Intensity & Medium to Low Volume  Competition Week  Session #1: Lower Intensity & Higher Volume  Session #2: Medium to High Intensity & Lower Volume Volume = Overall Amount of Work Done (120 Total Reps vs. 30 Total Reps) (Less Rest vs. More Rest)(Endurance vs. Speed) (Slow Twitch vs. Fast Twitch) Intensity = # of Reps & Sets (3 x 8 (Low) vs. 8 x 3 (High)) (Lighter vs. Heavier)

23. Normal Week Sample WorkoutMon (Lower Intensity & Higher Volume) Tues Weds (Higher Intensity & Lower Volume) Thurs Fri Warm-Up Lower Body Warm-Up Mini-Band & Plank Series Core: D-Bugs or BIG TEN OFF Upper Body Warm-Up Thoracic Mobility / Release & Plank Series Core: Sit-Ups to Locked Cradle OFF OFF Weights •D-Ball Power Clean 3 x 8 •BB Split Squat 3 x 12E •DB RDL 3 x 8E •PB Hamstring Curl-Ins 3 x 12 •Depth Drop or Box Jump 3 x 6 • 1x LEG BLASTER 24 Squat, 24 Lunge , 24 Split Jump, 24 Squat Jump OFF •PB DB Chest Press 4 x 5 •DB SA Row 4 x 5E •Blue Band Iso-Hold 2 x 30 Sec •Ninja Iso-Hold Chest 2 x 30 Sec •SL Standing Band Ext. Rotation 2 x 20E •Assisted Pull-Up 3 x 8 (Set & Pull) OFF OFF Cardio & Movement •3 Cone Agility Drill 3x •60 Yd Shuttle 5x (30 sec Rest) OFF •Med-Ball Shot-Put Pivot 1 x 6E •Med-Ball Long Toss 1 x 6E •Rotational Med-ball (6R, 8L) •Kneeling Med-ball Explosive Chest Pass 1 x 6 OFF OFF Stretch Lower Body Stretch on Power Vibration Plates OFF Upper Body Suspension Trainer Stretch OFF OFF

24. Competition Week Sample Workouts Mon Tues (Lower Intensity & Higher Volume) Weds Thurs (Higher Intensity & Lower Volume) Fri Warm-Up OFF Lower Body Warm-Up Tall Hurdle Hip Mobility, Ladder Drills CORE: 1 x Leg Drop Draw- ABC’s OFF Upper Body Warm-Up BW Shoulder Maintenance CORE: 1 x Windshield Wiper & Sit- Up 2 Twist Practice Round Weights OFF •BB Box Step-Ups 3 x 10E •BB Hip Thrusts 3 x 15 •Lateral Band Skater Hops 3 x 20E •Hex-Bar Dead-lift 4 x 6 •Dowel Rod OH Pressing Squat 4 x 5 •PB Inner Thigh Squeeze 4 x 20 OFF • Hammer Low Row 3 x 5 •Bench Incline “I-Y-T’s” 2 x 5 •Incline DB Alternating Bench Press 2 x 5 (s, s, d = 1) •Anti-Rotation Band Press in 5-Iron Posture 2 x 8 •Pulley Straight Rod Standing Pivot 2 x 6E Practice Round Cardio & Movement OFF •3 Laps FWD Sprint / Jog •3 Laps REV Run / Jog •3 Laps Jog / SHUFFLE OFF •MB Shot-Put 3 x 3 •Rotational MB Toss 3 x 3 •Hurdle Hop-Over DL, SL 3x (deceleration focus) Practice Round Stretch OFF Lower Body Stretch Using Bench or Power Plate OFF Upper Body Stretch using Suspension Trainer Practice Round

25. Questions, Concerns, Comments, Other Ideas?

IMG GOLF PHYSICAL CONDITIONING PROGRAM

IMG GOLF PHYSICAL CONDITIONING PROGRAM

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