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For Her 2011: Andrea Doddato

Golfweek For Her fitness: Andrea Doddato says that there are five exercises that will help any golfer, and they concentrate on core, glutes, shoulders, back and your quads. She currently works out with Maria Hjorth and they showed off her rigorous workout for our Golfweek For Her crew.
CORE: Developing spine stability One key to a balanced swing is the ability to maintain your spine angle as your body rotates. A strong core can prevent the sliding and tilting that often leads to misses. Lie flat on your back with your right arm extended behind your head (pictured above left). Lift your right arm and right leg until they point directly into the air, contracting your abs and stabilizing your hips. The goal is to get your shoulder blades off the ground and touch your toe (pictured at left). Complete two sets of 20 reps on each side. Experiencing pain in your neck? Press your tongue to the roof of your mouth for relief. Make it harder: Add a medicine ball in your hands.
BACK: Improving rotation A twisting row not only strengthens the back but also targets torso rotation. Keeping your hips stable through the exercise is key. Starting from a lunge position (right knee down), grab the cable or resistance band with your right hand and leave your arm outstretched. As you pull in toward your body, punch your left arm forward and straighten as you pull the cable back toward your body. Complete two sets of 15 reps on each side.
Golfweek For Her fitness: Andrea Doddato says that there are five exercises that will help any golfer, and they concentrate on core, glutes, shoulders, back and your quads. She currently works out with Maria Hjorth and they showed off her rigorous workout for our Golfweek For Her crew.
QUADS: Stability equals more consistency This exercise might elicit flashbacks to that torturous ghost chair in sixth-grade gym class, but it will build lower-body strength. “The stronger women are in their quads, the more stable they’ll be in their golf swing,” Doddato said. Place the stability ball in the middle of your lower back and stand against a wall, with knees slightly bent. Drop down so that your knees form a 90-degree angle. Your feet should be far enough forward so that your knees don’t go over your toes during the exercise. Complete two sets of 20 reps. Make it harder: Balance on one leg.
SHOULDERS: Building power through torque Retract your shoulders and pull your arms up to a 90-degree angle, then rotate your elbows so your hands are even with your head. Finally, press your arms straight forward, keeping your arms level with your head. Pull your arms back in and down for one rep. Complete two sets of 10 reps. Make it harder: Add more weight. (Hint: Too much weight will cause your arms to droop, defeating the purpose of the exercise. None of Doddato’s LPGA players uses more than 5 pounds.)
SHOULDERS: Building power through torque Doddato maintains that the shoulders are the weakest area in the female body, which can lead to a “chicken wing” or lifting the club during the backswing. “As you try to rotate, you can’t get back to where you need to be,” she said. Stronger shoulders allow a better turn, which translates into more power. Balance your stomach on a stability ball, spreading your legs in a V and keeping your toes on the ground. Grab weights of up to 3 pounds with each hand, and begin with your arms stretched toward the ground.
BACK: Improving rotation Make it harder: After taking your lunge stance, lift your back leg off the floor and balance on one leg.
GLUTES: Strengthening the weak areas “Women are very weak in their gluteus minimus and medius,” Doddato said. “It leads to a lot of swaying in the swing.” This two-part stretch, which includes hip abduction and hip rotation, targets the glutes and obliques. Assume a modified plank position by turning sideways and propping yourself up on one elbow with legs outstretched and one knee resting on the ground. Raise the opposite leg in the air, keeping your hand on your hip and your toe pointed in front of you.
GLUTES: Strengthening the weak areas To complete the second half of the stretch, lower your leg and bend your knee toward your body, then raise your knee into the air. Complete two sets of 10 reps on each side. Make it harder: Lift your lower knee off the ground for a full plank position.

Photo detail

May 2, 2011

Photo by Tracy Wilcox

SHOULDERS: Building power through torque Doddato maintains that the shoulders are the weakest area in the female body, which can lead to a “chicken wing” or lifting the club during the backswing. “As you try to rotate, you can’t get back to where you need to be,” she said. Stronger shoulders allow a better turn, which translates into more power. Balance your stomach on a stability ball, spreading your legs in a V and keeping your toes on the ground. Grab weights of up to 3 pounds with each hand, and begin with your arms stretched toward the ground.

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