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FALL 2013 - 14
Nick Panetta
IMG ACADEMY Golf Physical Conditioning Coach
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
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
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
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
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
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
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
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)
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):
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
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)
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
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
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
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
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
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
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
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)
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
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)
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
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
Questions, Concerns, Comments,
Other Ideas?

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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