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Stuart Appleby STUART Images / Getty Miralle Donald APPLEBY His Down Under Approach to Golf Performance By Kristi Gomen tute of Sport developing golf programs share a bit of your golf fitness routine Stuart’s Nutrition Approach that produced multiple tournament win- with us and our readers. Tell us a bit ners including 50 worldwide wins and 19 about your typical workout on any nor- “Learning how to eat right should come US Tour wins. In 1997, Steve’s business mal, non-tournament day. from your parents, and as parents you partner Dale Lynch, (coach to 2006 US should practice what you preach. I Open Champ Geoff Ogilvy) took over as Stuart Appleby: It’s always good to do learned early on to eat balanced and head coach of the VIS so that Steve could general strength exercises along with healthy.” travel and work on the PGA with Stuart as golf exercises, but I won’t do too much Before play: well as Robert Allenby. strength training like bench pressing un- Breakfast - Cereal (not too much sugar) less I have 3 to 4 weeks off. In general, & some substance like eggs. Steve and Stuart have been working to- golfers will not do a whole lot of chest Dinner – Almost anything, steaks & pasta. gether now for over 12 years. With the pri- work-outs, or anything above the head mary focus on continued golf game im- during the season. Mainly the lower During play: provement through better physical and body, rotational and posture exercises. Low sugar choices like nuts or energy mental conditioning, Stuart has proven bars and stay hydrated with lots of water. time and time again, that golf-specific GFM: Does this change during the off- fitness has played a vital role in his long season? career success and it has also helped pre- Stuart Appleby, a son of a diary farmer vent injury through the years. SA: Not really, I try to mix general body from Victoria Australia, virtually grew up strength exercises and golf exercises, but with a golf club in his hand. Taking any Steve Bann has witnessed his student, I stay consistent usually. opportunity he could to practice, young Stuart win eight times on the PGA Tour, Stuart would practice by hitting practice become a member of the International GFM: So what are you going to show us balls in the paddocks around the farm. Team in the Presidents Cup four times, today that our readers can do at home? and featured as one of the top ten of the At 18, instead of going to college or trade Official World Golf Rankings in 2004. SA: I am going to demonstrate some exer- school, Appleby attended the Victorian cises that you can do with the help of this Institute of Sport (a program dedicated So just what is their secret? Recently, training aid called the LeaderBoard. I have to developing young golfers) where he the team at GFM had the opportunity to been involved with the creation and the met his longtime golf coach Steve Bann. watch Steve and Stuart in action while development of this training aid and there they were in Florida practicing and pre- are a series of golf exercises that you can Bann, one of Australia’s most successful paring for the Tavistock Cup and Bay Hill do with this. Today I will use it to assist me golf coaches, turned professional in 1979, Invitational. with golf move exercises that you just can’t played on the Australian PGA Tour from do incorrectly on this, that will help your 1981 to 1996. In 1990, Bann was appoint- GFM: Thank you both so much for al- golf strength, flexibility, and ultimately ed the Head Coach of the Victorian Insti- lowing us to meet with you today and help you hit the ball straighter and longer. BETTER CONDITIONING • BETTER FOCUS • BETTER GOLF 54 GOLFFITNESSMAGAZINE.COM STUART’S POWER MOVE ROUTINE The benefit of this exercise routine for your golf game is that you will be able to control both your arms in the proper position and train and strengthen the golf muscles needed to keep your right arm tucked closely to your body during your downswing for speed and consistency. “Any amateur who can put their arm in this position consistently, will play better,” according to Bann. And according to Stuart, “The guys out on tour that do this the best hit the straightest and the longest.” “These exercises are transfer of energy stability exercises. They are designed to stabilize the joints as energy transfers from one segment to the next. Unstable joints will lead to energy and consequent power loss”, explains Bann, again, technique is just as important as strength and is a major part of where distance comes from. Strengthening these golf muscles will reinforce the right move to master the technique for increased distance and accuracy. You should begin this routine with about 20 minutes of a dynamic warm-up on something like a stationary bike or treadmill. Keeping a small gap between your arm and rib cage is extremely important EXERCISE 1 because it’s the key to this Initiation of the Downswing with Lower Body Stability Drill power move. 1. Standing firmly upon the LeaderBoard and with feet spread apart (lower body engaged) adjust the cable and pulley weight machine to try and re-create where your body would be at almost a full backswing as shown in figure 1. 2. Keep your right arm as close to your body as possible and keep the gap between your arm and rib cage quite small. Slowly take small, consistent ¾ type downswings as shown in figure 2. Eighty to ninety percent of the force to initiate the movement should be in the right arm and not pulling with the left 2 arm. You will begin to feel the muscles working in your left glut area, your right arm and forearm, and your right pectoral area as well. This particular exercise is hard to do incorrectly if you are keeping your feet 1 firmly pressed apart on the board, in good posture, and your right arm pressed against your body. Do 3 sets of 10 explosive repetitions with light weights or resistance on each side of the body. EXERCISE 2 1 Maintaining the Triangle Position & Posture Drill The purpose of this drill is to not only strengthen the muscles around your spine and your core area, it also enables the golfer to maintain the triangle position during the swing that so many 2 of us lose. It will help you maintain this shape during your swing while keeping your arms in the place you want them to be. Standing on the LeaderBoard in a vertical position, push the left leg all the way forward on the board and the right leg all the way back. Make sure that you adjust the resistance to a level in which you feel most comfortable first. By straightening the right leg, you force your back to the right posture position. 1. Once again, use the cable & pulley weight system secured from a lower (almost horizontal) angle. 2. Taking your right hand and positioning it at the bottom of the handle, cross your left hand over the top of your right as shown in figure 1. 3. Using your hands, and making sure your feet are securely apart, basically make golf swing like rotational moves back and forth, moving your left arm across your chest and paying close attention to maintaining the “triangle” shape between your arms as shown in figure 2. Do 3 sets of 10 explosive repetitions with light weights or resistance on each side of the body. 55 GOLFFITNESSMAGAZINE.COM EXERCISE 3 Arm Tuck Drill for Strength & Awareness This arm position is important to maintain for speed, if your arm gets This drill is similar in theory to Drill 1, but it works more on the muscle behind you in the downswing, you group that will stabilize and maintain the correct “tucked” arm position will lose the force provided by the for speed. The trapezoid and lat will work hard to keep the arm in this proper technique. position and prevent it from falling behind in the downswing. “By doing this consistently, I can gain up to 25 yards,” states Stuart “however it’s something that I still don’t do quite well enough. For the weekend golfer that can put their arm in this position consistently, I guarantee they will be under a 10 handicap in a month.” 1. Get into a proper stance and good posture position. Take the cable & pulley weight and position it a way that feels normal for the initiation of the downswing as seen in figure 1. 2. Gripping the handle as you would your club, pull down as if you were performing the golf swing and allow your right arm to take most of the load as seen in figure 2. Do not allow your arm to go behind your back. Keep your arm securely tucked to your rib cage, as this is the proper swing position that you are trying to achieve. 1 2 Do 3 sets of 10 explosive repetitions with light weights or resistance on each side of the body. This series of exercises that Stuart depicts are done on the LeaderBoard golf fitness trainer and with a cable & pulley weight system. For more information on the LeaderBoard, visit www.golffitnessmagazine.com/public/golf-perfomance-products. Similar results can also be achieved with a theraband around the ankles to engage the lower body and aid in keeping your feet firmly planted.
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