Do Some Stretches, Golf Level Up (3)

The secret to reaching your scoring goals is to focus on improving the weak areas common to your handicap group. You'll find these — and the means to fix them — in the December 2009 issue of GOLF Magazine with Top 100 Teacher Tim Mahoney. The final step is to add some flexibility and mild strength training to your practice. Whether you're a 30-handicapper looking to get to a 20, or a 10-handicapper shooting for single digits, the name of today's game is athleticism. Following this detailed exercise program will pay immediate dividends.

Perform the stretches recommended for your handicap group three times a week, holding each stretch position for 5 seconds and repeating each stretch 10 times. If you're not sure what your body can take, start with the 30-handicap stretches, even if you're a low-handicapper. You can work up to the more challenging stretches. It'll take you just 20 minutes a day to make serious improvements in your athleticism, which is the key to reaching the next level.

Some of theses exercises require elastic Therabands or an inflatable exercise ball, both of which are available at most sporting goods stores. They're worthwhile investments if you're serious about improving.

3. I need help swinging on plane

The Problem
You're slicing on one swing and hooking on the next. Your swing plane isn't consistent because you don't have proper control of your hips, and mostly use your arms to power the club back and through. You're also swaying and sliding because you have difficulty turning your hips fast enough, if it at all.

Why It's Happening
Your hip rotation isn't what it should be. Good players on average have twice the hip rotation as lesser-skilled golfers.

The Solution
Perform the stretches below. Start with the one matched to your handicap group.

30+ Handicap: Hip Drops
Lie on your back, bend both knees and set your feet about shoulder-width apart. Rotate your hips to the left, which allows one hip to internally rotate and the other to externally rotate. As you perform this stretch, tighten your stomach muscles to prevent your pelvis from rising. Hold, then rotate to the right.

20- to 30-Handicap: Hip Circles
Get on all fours. Next, lift your left hip and swing your left knee toward your chest, then away from your side, and then up toward the sky. It should feel like you're tracing large circles with your hip. Repeat with your right hip.

10- to 20-Handicap: Hip Windshield Wipers
Lie on your back, bend your hips and knees until your thighs are perpendicular to the floor and your lower legs are parallel to the floor. (Imagine that you've tipped over backward while sitting in a chair.) Next, place your fists between your knees. Squeeze your knees into your fists and then open and close your feet together.

< 10-Handicap: Steamboats
Wrap a Theraband around your right ankle. Balance on your left foot and then move your right leg freely forward and back to neutral 10 times, then to the side 10 times and then back 10 times. Repeat the exercise with the Theraband around your left ankle.

Some stretches taking you to the next golf level (1)

Some stretches taking you to the next golf level (2)

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