Warm up and Cool down

Warm up and Cool down By Renee Reinecke, Sports Scientist Why you should add these to your weekly routine WARM UP WARM-UPS ARE A VITAL PART OF YOUR PROGRAM AND SHOULD NOT BE TAKEN LIGHTLY. WARM-UPS INCLUDE A CARDIO SET AND DYNAMIC STRETCHES. A GOOD WARM-UP WILL: 1. PREVENT INJURY 2. INCREASE FLEXIBILITY AND ELASTICITY

How to Protect your Shoulders for Golf

How to Protect your Shoulders for Golf By Renee Reinecke, Sports Scientist The shoulder is a unique joint in that it can move in any direction and is the most flexible joint in the human body. But what happens when you don’t have enough range? And what happens when you have too much range? For

Playing in the Heat

Playing in the Heat By Renee Reinecke, Sports Scientist Playing golf in the heat can be very taxing and even dangerous. Our bodies have to work so much harder in the heat. The reason for this is due to an elevated core temperature caused by the hot environment and the body constantly fighting to keep

The Key to Better Golf

The Key to Better Golf By Renee Reinecke, Sports Scientist The core is a complex series of muscles which extend far beyond your abs. The core includes the abdominal, back and glute muscles. Your core is a dynamic stabilizer in all three planes of movement, it allows for transfers of force from one muscle to

Does your practice actually prepare you for the golf course?

DOES YOUR PRACTICE ACTUALLY PREPARE YOU FOR THE GOLF COURSE? By Mark Fairbank – Head of Performance BSI Golf Block practice involves the repetition of the same shot, with the same club, from the same spot at the same target. The value of this form of practice is the improvement of a specific technical component

5 reasons why strength and conditioning is important at youth level

                                  5 REASONS WHY STRENGTH AND CONDITIONING IS IMPORTANT AT YOUTH LEVEL By Renee Reinecke, Sports Scientist Preparation for the future Youth physical development should take age, growth, maturity and training level into account. We need to develop well

Course Strategy – Recovery Shots

COURSE STRATEGY – RECOVERY SHOTS By Michael Balderstone, PGA Master Professional and Founder of the Balderstone Sports Institute The old adage is “Go where the mower goes” to keep the ball out of trouble.  Of course, this is our goal, but no matter our playing ability, we know that occasionally (or sometimes often!!!) we find ourselves in

PRE-ROUND WARM-UP

PRE-ROUND WARM-UP By Renee Reinecke, Sports Scientist BEFORE ROUND OR PRACTICE SESSION (DYNAMIC MOVEMENTS/ROLLING BEFORE ROUND) 1.Release (1-2 minutes per exercise) Foam rolling of all areas (ITB-Quads-Hamstrings-Lowerback-Glutes) This is to be done at home or in a changing room as you arrive. Alternatively to a foam roller you can use a hard ball or tennis

How BSI is adapting during lockdown

HOW BSI IS ADAPTING DURING LOCKDOWN By Michael Balderstone, PGA Master Professional With more than 140 student-athletes across 2 campus and 2 sporting codes, including high school and college education, 2 boarding houses and a 25% international student contingent, the operations at Balderstone Sports Institute (and its sister academy TGSE Cape Town) are complex at