WEBVTT - This file was automatically generated by VIMEO

0
00:00:05.075 --> 00:00:07.245
This drill is resisted turtle shell.

1
00:00:07.345 --> 00:00:10.005
Um, so resisted turtle shell is a way

2
00:00:10.065 --> 00:00:12.645
to work on your early extension pattern, um,

3
00:00:12.755 --> 00:00:14.685
work on your bracing pattern, uh,

4
00:00:14.685 --> 00:00:16.845
but a way to activate your abs and connect it to that.

5
00:00:17.185 --> 00:00:22.005
Um, early on I probably focused more on, um, where the, uh,

6
00:00:22.205 --> 00:00:23.405
pelvis or the butt was.

7
00:00:23.705 --> 00:00:26.405
Um, but as I've, uh, kind of evolved as a coach,

8
00:00:26.565 --> 00:00:29.205
I focus a little bit more on how the core is moving.

9
00:00:29.405 --> 00:00:31.685
I tend to think that the spine movement

10
00:00:31.685 --> 00:00:33.725
and the core movement tends to drive

11
00:00:34.105 --> 00:00:36.765
how the lower body is moving more

12
00:00:36.765 --> 00:00:38.085
so than the other way around.

13
00:00:38.085 --> 00:00:39.125
They're interrelated,

14
00:00:39.225 --> 00:00:41.365
but I think that the, the core kind

15
00:00:41.365 --> 00:00:42.765
of drives some of the key movements.

16
00:00:42.765 --> 00:00:45.845
So we're gonna focus on the resisted turtle shell in order

17
00:00:45.865 --> 00:00:47.525
to really engage the abs

18
00:00:47.525 --> 00:00:49.245
and feel more of this crunch movement.

19
00:00:49.585 --> 00:00:53.765
Um, now this is a hard drill to do at most ranges, um,

20
00:00:53.765 --> 00:00:55.765
unless you have, uh, a buddy

21
00:00:55.825 --> 00:00:58.245
or someone who can hold the ball for you.

22
00:00:58.465 --> 00:01:00.045
Um, but we're gonna take a, a ball.

23
00:01:00.205 --> 00:01:01.965
I actually like the exercise balls

24
00:01:01.965 --> 00:01:03.125
that are a little bit bigger than this.

25
00:01:03.225 --> 00:01:06.245
Um, but I've got this nice kind of, um, you know,

26
00:01:06.245 --> 00:01:08.245
it's a little over a foot in diameter.

27
00:01:08.465 --> 00:01:11.685
Um, so I can have it pressing between me and the wall.

28
00:01:12.145 --> 00:01:16.365
So set up, I'm gonna place it, um, just slightly to the left

29
00:01:16.365 --> 00:01:19.845
of my spine, uh, behind the back or target side.

30
00:01:19.865 --> 00:01:21.925
So for a right-handed golfer, it'll be

31
00:01:21.925 --> 00:01:23.005
to the left side of your spine.

32
00:01:23.005 --> 00:01:25.565
So I've basically got it kind of right about there.

33
00:01:26.865 --> 00:01:29.645
And it's gonna be closer to belly button level,

34
00:01:29.785 --> 00:01:31.885
not all the way down, um, at the,

35
00:01:32.225 --> 00:01:33.845
at the pelvis or at the hips.

36
00:01:34.305 --> 00:01:38.085
Um, so first version, I'm going to, um,

37
00:01:38.475 --> 00:01:42.245
just get into my golf posture and then I'm going to try

38
00:01:42.425 --> 00:01:46.525
and use my feet to do a little bit of a crunch movement

39
00:01:46.545 --> 00:01:49.205
to kind of push in the direction of the golf ball.

40
00:01:49.205 --> 00:01:51.605
So, or, uh, in the direction of the exercise ball.

41
00:01:51.865 --> 00:01:56.045
So I feel like I'm kind of pushing my spine away from

42
00:01:56.045 --> 00:01:57.125
where the golf ball would be.

43
00:01:57.665 --> 00:01:59.885
Um, second version, I've got it there.

44
00:02:00.345 --> 00:02:05.085
And if I can, I'm gonna do a little nine to three movement

45
00:02:06.255 --> 00:02:10.085
where I'm feeling like I'm pushing into that, uh,

46
00:02:10.155 --> 00:02:12.645
golf ball again, feeling like the middle

47
00:02:12.645 --> 00:02:15.605
of my body is moving away from the golf ball

48
00:02:15.605 --> 00:02:18.765
or away from the ground as I'm turning so

49
00:02:19.745 --> 00:02:21.445
up there and turn through.

50
00:02:21.705 --> 00:02:24.245
And when I do that, I feel a pretty good crunch

51
00:02:24.315 --> 00:02:25.685
here on the side.

52
00:02:25.685 --> 00:02:28.845
And from the down the line view, you'll see that it helps me

53
00:02:29.635 --> 00:02:30.725
stay in my spine angle.

54
00:02:30.785 --> 00:02:34.245
It helps me keep my pelvis position or my early extension.

55
00:02:34.545 --> 00:02:38.565
Um, if I was to early extend, I would, uh,

56
00:02:38.915 --> 00:02:39.925
come off the wall

57
00:02:40.345 --> 00:02:43.725
and if I was to spin very flat, I wouldn't be able

58
00:02:43.725 --> 00:02:45.205
to get, uh, down to the ground.

59
00:02:45.205 --> 00:02:47.405
So it helps with my tilt as well as, uh,

60
00:02:47.405 --> 00:02:49.645
with my early extension, extension spacing.

61
00:02:50.025 --> 00:02:52.565
Now, um, when I'm working with a student,

62
00:02:52.805 --> 00:02:55.445
I will physically hold it there, kind of duck,

63
00:02:55.585 --> 00:02:58.005
and you can actually hit some shots that way

64
00:02:58.105 --> 00:03:00.205
and get a feel of pushing against it.

65
00:03:00.465 --> 00:03:02.165
Um, it's a little bit trickier if you're

66
00:03:02.315 --> 00:03:03.525
totally on your own.

67
00:03:03.945 --> 00:03:06.925
Um, for example, I've got this little space at the corner

68
00:03:07.065 --> 00:03:08.485
of my building, um,

69
00:03:09.145 --> 00:03:12.805
but you can see I would be very limited in my backswing.

70
00:03:13.505 --> 00:03:16.565
Um, so I could only really do some

71
00:03:16.565 --> 00:03:18.525
little half shots.

72
00:03:18.575 --> 00:03:21.925
We'll see how one would feel here, where basically my goal

73
00:03:22.905 --> 00:03:24.605
is to not drop the ball

74
00:03:24.865 --> 00:03:27.565
and to feel like I'm pushing a little bit into it

75
00:03:27.565 --> 00:03:28.565
as I'm turning through.

76
00:03:28.945 --> 00:03:30.885
Um, so I can really only do the nine to threes,

77
00:03:30.885 --> 00:03:34.045
but it gives me a good kind of like crunch feel, um,

78
00:03:34.585 --> 00:03:37.365
or a higher level of activation of my abs

79
00:03:37.365 --> 00:03:38.645
by applying some resistance.

80
00:03:39.045 --> 00:03:41.245
I like it better than a band pulling me down.

81
00:03:41.545 --> 00:03:43.965
The band works really well, but you can't swing with it.

82
00:03:43.985 --> 00:03:46.005
So this is a way that you can get some swings,

83
00:03:46.005 --> 00:03:49.085
get some ground contact while training your turtle shell.