Warm-up and Mobility All clubs Intermediate ⏱ 6 min 🇬🇧 Video in English, summarized

Ankle Mobility for Golf and 3 More Exercises

Name: Ankle Mobility for Golf and 3 More Exercises
Uploaded: 2022-06-14T12:00:00+00:00
Duration: 5 min 48 s
Description: Mobility is something you work on every day, with almost no equipment. The physical therapist at Pure Drive Physio suggests four exercises for the hips, upper back, rear shoulder, and an often-overlooked area: the ankle.

Mobility is something you work on every day, with almost no equipment. The physical therapist at Pure Drive Physio suggests four exercises for the hips, upper back, rear shoulder, and an often-overlooked area: the ankle.

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Pure Drive Physio & Performance · his YouTube channelFree lesson selected by Fred P.

To be continued

8 minSame problemCéline Boutier's Warm-up Before a TournamentCéline Boutier · Intermediate 32 minSame problemBrooks Koepka's Warm-Up: His Pre-Shot RoutineBrooks Koepka · Intermediate / Expert 17 minSame problemMin Woo Lee's Warm-Up at the Driving Range, Step by StepMin Woo Lee · Intermediate / Expert

What the lesson shows

The hips stiffen up when you sit for a long time. To work on both internal and external rotation, he suggests the 90-90: Sit with your hips and knees bent at 90°, then rock from side to side while staying as upright as possible, with your arms extended in front of you. For the upper back, on your knees, sitting back on your heels, with one elbow resting between your knees and the other hand cupped behind your lower back: turn toward the ceiling as if you were in a tunnel, without standing up, pushing down with the elbow on the floor.

The dowel seems far removed from the swing. However, according to research from the Titleist Performance Institute that he cites, a stiff ankle is the leading cause of premature recovery (early extension). The exercise: with one knee on the ground, step forward into a lunge, keeping the front heel on the ground, until you feel a stretch in your lower calf. Finally, the’rear shoulder (the right side for a right-hander) should be able to rotate outward to flatten the club on the downswing: with the shaft positioned behind the forearm, the lower hand gently pulls. You should feel a stretch, never a sharp pain; if you do, move your arm closer to the front of your body.

The Exercise, Step by Step

90-90: Sit with your hips and knees at a 90-degree angle and your arms in front of you. Rock your knees from side to side while keeping your back straight; place your hands behind you if this is too difficult.
Upper Back: Kneel with your buttocks resting on your heels, one forearm on the floor between your knees, and the other hand cupped behind your lower back; turn toward the ceiling while pushing down with your forearm on the floor.
Ankle: With one knee on the ground, step forward into a lunge, keeping your front heel on the ground until you feel a stretch in your lower calf.
If your heel lifts up, press down on it with your hand on the same side.
Rear shoulder: With your arm extended to the side, place a handle (club, tube, broomstick) behind your forearm; the top hand simply holds it, while the bottom hand pulls to rotate the shoulder outward.
If you have a history of shoulder problems, start with your arm further forward. Stop if you feel pain.

Key Takeaways

Mobility is something you work on every day, with little or no equipment.

The 90-90 exercise engages the hip in internal and external rotation.

For the upper back, turn without standing up, sitting back on your heels.

A stiff ankle is associated with premature extension during the swing.

The back shoulder should rotate outward to flatten the club on the downswing.

A stretch, never a sharp pain.

Mistakes to Avoid

Leaning forward during the 90-90 instead of standing tall.
Lift your buttocks off your heels as you rotate your upper back.
Allow your front heel to lift off the ground while stretching your ankle.
Strain your shoulder until you feel a sharp pain.
Neglecting the ankle because it seems unrelated to the swing.

Driving Range Mode

Keep it in plain sight, on the rug.

90-90 from side to side, straight torso
Upper Back Rotation, Buttocks on Heels
Knee-to-floor lunge, front heel on the floor
External rotation of the rear shoulder using a handle
Stop immediately if you feel pain

Your Questions

What's the connection between the ankle and the swing?

The physical therapist cites research from the Titleist Performance Institute: a stiff ankle is said to be the leading cause of premature rise—the movement in which the golfer rises toward the ball as it is coming down.

I can't keep my heel on the ground during the lunge. What should I do?

Press down on your heel with the hand on the same side as your front leg, then step forward. You should feel the stretch in your lower calf, near the Achilles tendon.

How many repetitions should I do?

The video doesn't show any. It presents these exercises as a daily routine to be done while maintaining a comfortable stretch. Stop if you feel any pain.

Why should a right-handed person work on their right shoulder?

Because it's the back shoulder. Without an outward rotation, it's hard to flatten the club on the downswing and bring it back onto the correct plane.

Learn More

All “Warm-up and Mobility” videos →Find the lesson that's right for you Céline Boutier's Warm-up Before a TournamentCéline Boutier starts by calibrating her wedges from 30 to 75 yards, then works up through the bag four or five balls per club, always at a target. Brooks Koepka's Warm-Up: His Pre-Shot RoutineFrom the 56° wedge to one-meter putts, Koepka goes through his warm-up club by club: odd-numbered irons, back and forth to the driver—no technical thoughts. Min Woo Lee's Warm-Up at the Driving Range, Step by StepUse elastic bands to support your left leg and keep your right shoulder raised, then lift the bag three times, using controlled movements without ever overdoing it.

Video posted on YouTube by its creator. Best Golf Tips selects and summarizes the best free lessons without hosting them.