We have all seen people using one of the funky looking foam rollers. They usually have a pained look on their face and you think, “That can’t be good”. Actually, as uncomfortable as it is, it is very productive. The technical name for this technique is Self Myofascial Release (SMR). Athletes use this technique to reduce the tension in a muscle.
The simplest way to describe this technique, without sounding like a text book, is to liken it to a self massage. The roller is used to apply pressure to sensitive areas in the muscles. The athlete uses their own body weight to roll on the foam roller “massaging” away any knots or tightness. SMR can help alleviate joint and muscle soreness and increases joint range of motion.
Here are some general guidelines for the use of SMR provided by the National Academy of Sports Medicine:
- Start by searching the tissues for tenderness. If tenderness is identified, hold foam roll on the “hot-spot” for 10-12 sec. Repeat by coming back to area 3-5 times or until tenderness has subsided.
- If tenderness is too much to handle simply add another foam roll, dispersing body weight over a greater surface.
- If no tenderness is identified while SLOW rolling, continue in a smooth rhythmical manner.
- Maintain a tight stomach by pulling the belly button back towards the spine.
Do not perform under the following conditions:
- Feelings of nausea
- Dizziness
- Pain
- Acute rheumatoid arthritis
- Painful varicose veins
Foam rollers come in various sizes and densities, with the more dense rollers providing the most sensation. This can be very uncomfortable so have someone show you how you can manipulate your body to adjust the pressure being used. If used in conjunction with a stretching routine, foam rolling should be done prior to stretching
You can perform SMR massage 1-2 x daily. I keep a small foam roller in my living room to use while I watch the news at night. If you have time to catch your favorite show, you have time to do this.
Some of you may recognize Justin Peters from the very first season of The Big Break challenge on The Golf Channel in 2003. Justin was the inaugural champion and ever since has been hard at work on his game to try and get to that next level. I actually first met Justin almost 18 years ago while playing junior golf tournaments in Massachusetts. Orignally from Pembroke, MA he was 15 years old and myself about a year older. Watching his game, he made an immediate impression on me, and even more so when he told me it was only his second season playing golf and was already a 1 handicap. He obviously had an unbelievable natural talent for the game. Justin and I would go on to meet each other again occassionally in high school matches, where unfortunately I always fared on the losing end.
Peters made it to the final stage of Q-school this past December for the first time in 11 attempts. Like many mini-tour veterans, taking on the extreme financial burden of bankrolling themselves to try and fulfill their dream of one day making it to the PGA Tour, Justin has often contemplated giving up his PGA Tour aspirations. Making it to the final stage for the first time has given him new hope, as well as the confidence of knowing he’s possibly one step closer to that prestigious moniker of “PGA Tour player”.
You currently have conditional status on the Nationwide Tour this year. Can you clarify what that actually means, to give us an idea of some possible tournaments to keep an eye out for you at this year?
Justin Peters: To be a full member of the Nationwide tour you need to finish 26-60 on last years money list. Also, at Q-school top 25 and ties get PGA tour cards and the next number nearest 50 after that get full Nationwide status. The conditional members are the ones that finished from 61-100 on last years money list and everyone else that was at final stage of Q-school. After 7 events there will be a reshuffle according to money earned and that will determine who gets into the next 5 events. There will be a reshuffle after every 5 events. My best chance of getting into an event is probably the 9th event in South Carolina. I will attempt to monday qualify for the events before that. My first qualifying attempt will be March 22nd in Louisiana.
You’ve made 11 trips to Q-school and this past year you made it to the final stage for the first time. Talk a little bit about the confidence you gained from that experience and what you took away from it.
Justin Peters: It feels amazing to finally have made it to the finals of Q-school. Financially I should have probably quit about 5 years ago. I have never stopped believing I can do it and that I belong on the PGA tour. This year at second stage was the most internal pressure I have ever felt. I knew that if I didn’t make it through I was going to be forced to quit pursuing the dream. I gained a lot of confidence from performing the way I did under that pressure. I have shown improvement every year. I truly enjoy the journey of getting better. I have many friends on the Nationwide and PGA tours. I feel comfotable out there and I am looking forward to the upcoming years.
How do you feel about where your game is right now? Are there any aspects of it that you aren’t happy with and feel you need more work on?
Justin Peters: I feel very good about my game right now. I have been working with Bill McInerney Jr. for the last couple of years. I have seen great progress. He made it very clear to me some of the changes I needed to make. I would say only about 20% were physical changes. He helped me understand the importance of organizing goals and creating action plans to reach those goals. He also helped me understand how to focus only on the things you have control of. He has made an amazing website to help everyone with these sort of things. The website iswww.mygolfinggoals.com. I feel I don’t have any weak parts of my game right now, but I feel I have room for improvement in every area.
Currently you’re playing with no sponsorships, taking on all the financial burden yourself of trying fulfill your dream. Does that give you an added level of stress when playing or attempting to play your way in to tournaments? Or are you able to mentally block that aspect out of the equation?
Justin Peters: For ten years of playing professional I have had to deal with money issues almost every year. I was fortunate enough to play two of those years with a full sponsor and that is when I played my best golf. I was only trying to win trophies. I used to have a very hard time dealing with the fact that I needed to make a check to pay bills. I have gotten much better over the years with dealing with that adversity. Even though I have been winning a lot of tournaments in the last couple of years, I have not been able to break even financially. I have been relying on my friends at Chase and Capital One for their support. Lucky for me they only charge 10% interest!
We all know that we need to warm up before we work out but what should we include in our warm up? You see some people jump right into a light jog while others touch their toes and pull on their arms. Is one better than the other? There is a great debate in the fitness world about this issue. I can only give you my opinion.
Many strength coaches, including myself, support the use of dynamic stretching. Dynamic stretching increases core and muscle temperature, lengthens the muscles, lubricates joints, and helps decrease the chance of injury. Dynamic stretches use controlled movements throughout the entire range of motion. This is different from static stretches which involves holding the farthest point in the range of motion. It is also different from ballistic stretching which uses momentum to force the body beyond its normal range of motion.
Next time you workout, or even practice on the range, try this routine. You will feel gentle pulling but should not feel pain at any time. Start out gentle and progress to a full range of motion.
Posted byMelissa McManus MyGolfingGoals Academy Strength & Conditioning Specialist
Metabolic training (metcon) refers to conditioning exercises intended to increase the storage and delivery of energy for any activity.
By varying the type and arrangement of exercise we can maximize our ability to store and use energy from different pathways. Metabolic conditioning often involves high intensity interval training.
Posted byMelissa McManus MyGolfingGoals Academy Strength & Conditioning Specialist
On behalf of MyGolfingGoals Academy, I would like to wish all a wonderful Thanksgiving Day.
In celebration of this wonderful holiday, I would like to offer all golfers out there a delicious pie. Yes, this is a bit on the corny side - but not if you’re trying to reach your true potential as a golfer.
Please check out the MyGolfingGoals Peak Performance Circle that I’ve developed. This is to help players understand that it is not all about the golf swing. Please make sure to incorporate a plan for 2010 that involves attacking each category of this circle!
A congratulations goes out to MyGolfingGoals Academy student, Justin Peters, for moving on to the PGA Tour’s Final Qualifying stage. After a 5th place finish at first stage, Justin went on to fire rounds of 68-67-72-67 in second stage - at the very difficult Hombre Golf Club, in Panama City, Florida.
The final stage of PGA Tour qualifying will be held December 2-7 at Bear Lakes Country Club in West Palm Beach, Florida. This grueling event will be contested over 6 rounds (108 holes) and only the low 25 scores and ties will earn their PGA Tour cards for the 2010 season. The rest of the field will have some degree of status on the Nationwide Tour. The purse for the event is $1,012,500 with $50,000 going to the champion.
Watch live on The Golf Channel. Here are the TV Times:
Dec. 5th 1pm-4pm
Dec. 6th 1pm-4pm
Dec. 7th 12:30pm-4pm
What are your on course goals? While playing a round of golf, the huge majority of golfers put their energy towards what they don’t have control over. Learn to focus all your energy towards what you do have control over and your round will be much more enjoyable. This skill will without question help you reach your true potential!
Controllable Goals
Making crystal clear decisions about the shots you want to hit before you hit them
Making a consistent pre-shot routine before each and every shot you hit
Committing 100% to the shot you are about to hit
Always have control of your emotions (don’t ever let your emotions control you)
Never give up
Uncontrollable Goals
Your score
Winning the tournament or beating your playing partners
For the third consecutive year, Bill McInerney was recognized by Golf Range Magazine as one of the Top 50 Best Golf Instructors in North America working at golf ranges, academies, and learning centers.
Try to spend some time, the next time you go to the driving range, working on coming up with a pre-shot routine. Here’s a quick video from Tiger Woods, on the importance of a pre-shot routine:
