Lesson 4 of 4
In Progress

March – Week 3 – Exercises

JGS December 30, 2020

Welcome to week 3 of the Junior Golf Scotland Academy sessions for March 2021.

Today we are going to stick with the putting theme that we have had throughout March and in particular, focussing, on the stability that Tim made reference to in week 1.

DISCLAIMER: By no means are the Junior Golf Scotland team responsible for any injuries you may pick up from these exercises, these exercises are done at your own risk. If you try these exercises and you find them to be too challenging or uncomfortable, do not continue, until you have consulted with a medical professional.  All exercises for golf should be customised to your needs after a proper evaluation.

All great putters keep their lower bodies rock solid through the putting stroke. The inability to keep the lower body stable as the upper body swings the putter will lead to poor consistency on the greens and will cost you strokes. Below are some exercises for you to work on to help maintain better stability in your lower half during your putting stroke.

1. Clam Shell

Perform 3 sets of 20 repetitions per side

  • Lie down on your side and bring your knees towards your stomach
  • Lift your top knee 10-12 inches and pause at the top

This can be used as a great warm up exercise before heading out on the course


2. Half Kneeling Rotation

Perform 2 sets of 10 repetitions to each side

  • Get into a half kneeling position on a padded surface with your forward knee at a 90 degree angle
  • Your legs should be hip width apart
  • Take a breath in, exhale
  • Rotate towards the forward leg
  • Make sure your lower half of your body doesn’t move
  • At end range, take another breath and rotate a few more degrees while exhaling

3. Shoulder Swivel

Perform for 30 seconds

  • Get into a mid iron posture
  • Start rotating your chest and upper back
  • Make sure your lower half of your body stays as stable as possible
  • For increase stability, you can use a rubber band

This can be used as a great warm up exercise before heading out on the course


4. Open Book

Perform 2 sets of 10 stretches per side

  • Lay down on your side 
  • Bring your knees to hip level
  • Hold your legs down with your bottom arm
  • Rotate your top arm and shoulder away from your body
  • Keep your hand and arm at shoulder level 
  • Hold the stretch for at least 3 deep breaths

Make sure you don’t push your arm down to the ground as this may lead to discomfort and even more stiffness

DISCLAIMER: By no means are the Junior Golf Scotland team responsible for any injuries you may pick up from these exercises, these exercises are done at your own risk