Mastering Golf
This Year This Season
This Month
This Week Today
Off The Tee
Drive control
5 minutes
  • Imagine a 30 m wide fairway.
  • Hit 5 shots with your driver.
  • How many hit the fairway?
Off The Tee
Fade control
5 minutes
  • Imagine a 30 m wide fairway.
  • Hit 5 shots with your driver.
  • How many faded and hit the fairway?
Off The Tee
Draw control
5 minutes
  • Imagine a 30 m wide fairway.
  • Hit 5 shots with your driver.
  • How many drew and hit the fairway?
Off The Tee
Fairway wood control
5 minutes
  • Imagine a 20 m wide fairway.
  • Hit 5 shots with your fairway wood.
  • How many hit the fairway?
Off The Tee
Hybrid control
5 minutes
  • Imagine a 30 m wide fairway.
  • Hit 5 shots with your hybrid.
  • How many hit the fairway?
Off The Tee
Sweet spot
5 minutes
  • Imagine a 30 m wide fairway.
  • Place 1 tee outside the driver toe.
  • Place 1 tee outside the driver heel.
  • Hit 5 shots with your driver.
  • How many hit the fairway?
  • How many did you hit without touching the tees?
Basic endurance
  • Easy run, 50 minutes
Putting Drill
Inside the box
10 minutes
  • Place 4 tees in a square around the hole.
  • The distance from the tees to the hole must be 10% of the total distance of the putt.
  • Hit 10 putts.
  • How many finished inside the box?
Putting Drill
The 1 meter putt
10 minutes
  • Place a tee on the green 1 m away.
  • Hit 15 putts.
  • How many putts hit the tee?
Putting Drill
Through the gate
10 minutes
  • Choose a 6 m putt.
  • Place 2 tees (gap 3 balls) in the mid-way point.
  • Hit 20 putts.
  • How many went through the gate?
  • How many finished inside 1 m?
Putting Drill
Sweet spot
10 minutes
  • Setup a 4 m.
  • Place 1 tee outside the putter toe.
  • Place 1 tee outside the putter heel.
  • Hit 15 putts.
  • How many did you hole without touching the tees?
Putting Drill
Leap frog drill
10 minutes
  • Hit a putt to 2 m in front of you.
  • Hit 10 more putts.
  • Stop each one just past the previous.
  • How many putss did you leap frog?
Putting Drill
2-4-6 Line drill
10 minutes
  • Place 3 tees: 2 m, 4 m, 6m away from the whole.
  • Move to the next station only after hloing 2 putts from the current one.
  • How many total putts did it take to complete all stations?
Seated torso rotation with stick
Set: 2, Reps: 10

Sit on a chair with a straight back and a stick behind your neck. Hold the stick with a wide grip. Rotate the torso slowly from side to side. Follow the stick with your gaze and keep hips still.


Shoulder mobility with resistance band
Set: 2, Reps: 10

Hold a resistance band in your hands with a wide grip in front of your body. Move the band in a circular motion with straight arms above your head and down behind your back, then forward again to the starting position.


Squat to stand
Set: 2, Reps: 10

Squat down and grab the tips of your shoes with your hands. Then, straighten your knees while keeping hold of your shoes. Slowly lower back down to a squat position.


Spiderman with rotation
Set: 2, Reps: 10

Stand in a push-up position and place one foot on the outside of the hand. Rotate the torso towards the front leg and simultaneously reach the arm up towards the ceiling. Alternate between sides/arms.


Standing rotation with resistance band
Set: 3, Reps: 15

Attach the resistance band a bit above the rib cage. Stand with your back against the wall bars and your torso rotated towards it. Extend your arms out to this side, pull the handles diagonally down and in front of your hip while rotating towards this side.


Standing Y-pull with resistance band
Set: 3, Reps: 15

Attach the resistance band at the bottom of the wall bars. Stand with your arms in front of your hips and a firm grip on the handles. Lift your arms out and up. Slowly lower back down. Keep a slight bend in your elbows throughout the movement.


Lunge forward with rotation
Set: 3, Reps: 15

Stand with legs together and arms at your sides. Lift one leg and step forward. When the foot hits the ground, slow down the movement until your body is in a deep position. When in the bottom position, rotate your torso controlled towards the side where the foot is in front. Rotate back to neutral position in a controlled manner. Push off and proceed to a new step. Knee control and neutral spine are important throughout the movement. Adjust the load with a weight that you hold in front of you.


Straight back lift
Set: 3, Reps: 15

Ligg med strake ben og la overkroppen henge ned mot gulvet. Stram opp i magen og i korsryggen, og løft overkroppen i en rolig bevegelse. Under bevegelsen er overkroppen strak. Senk rolig tilbake og gjenta. Tilpass belastning med en vekt som du kan holde inn mot brystkassen.


Standing rotation with resistance band
Set: 3, Reps: 15

Attach the resistance band at the bottom of the wall bars and stand with the upper body rotated towards it. Rotate from here to the opposite side while simultaneously swinging the arms from bottom to top.


Seated rowing
Set: 3, Reps: 10

Sit with a straight back, a slight bend in the knees, and shoulders pulled well forward. Pull the handle towards the abdomen while pressing the chest forward and squeezing the shoulders together. Slowly release back to the starting position and repeat.

Lag NM junior - Fana GK
[Tee H:60 / Tee D:52]
Lag NM junior - Fana GK
Lag NM junior 1. divisjon - Sola GK
Lag NM junior 1. divisjon - Kjekstad GK
Lag NM junior - Fana GK
Lag NM junior 1. divisjon - Sola GK
Lag NM junior 1. divisjon - Kjekstad GK
Askim GK
Mørk GK
Putting Drill
Inside the box
10 minutes
  • Place 4 tees in a square around the hole.
  • The distance from the tees to the hole must be 10% of the total distance of the putt.
  • Hit 10 putts.
  • How many finished inside the box?
Putting Drill
The 1 meter putt
10 minutes
  • Place a tee on the green 1 m away.
  • Hit 15 putts.
  • How many putts hit the tee?
Putting Drill
Through the gate
10 minutes
  • Choose a 6 m putt.
  • Place 2 tees (gap 3 balls) in the mid-way point.
  • Hit 20 putts.
  • How many went through the gate?
  • How many finished inside 1 m?
Putting Drill
Sweet spot
10 minutes
  • Setup a 4 m.
  • Place 1 tee outside the putter toe.
  • Place 1 tee outside the putter heel.
  • Hit 15 putts.
  • How many did you hole without touching the tees?
Putting Drill
Leap frog drill
10 minutes
  • Hit a putt to 2 m in front of you.
  • Hit 10 more putts.
  • Stop each one just past the previous.
  • How many putss did you leap frog?
Putting Drill
2-4-6 Line drill
10 minutes
  • Place 3 tees: 2 m, 4 m, 6m away from the whole.
  • Move to the next station only after hloing 2 putts from the current one.
  • How many total putts did it take to complete all stations?
Basic endurance
  • Easy run, 50 minutes
Srixon Tour 5 - Norgemesterskapet for Junior - Haga Golfklubb
Srixon Tour 5 - Norgemesterskapet for Junior - Haga Golfklubb
Srixon Tour 5 - Norgemesterskapet for Junior - Haga Golfklubb
Srixon Tour 5 - Norgemesterskapet for Junior - Haga Golfklubb
[Tee H:56 / Tee D:48]
TO-Cup´n
Srixon Tour 5 - Norgemesterskapet for Junior - Haga Golfklubb
Srixon Tour 5 - Norgemesterskapet for Junior - Haga Golfklubb
Off The Tee
Drive control
5 minutes
  • Imagine a 30 m wide fairway.
  • Hit 5 shots with your driver.
  • How many hit the fairway?
Off The Tee
Fade control
5 minutes
  • Imagine a 30 m wide fairway.
  • Hit 5 shots with your driver.
  • How many faded and hit the fairway?
Off The Tee
Draw control
5 minutes
  • Imagine a 30 m wide fairway.
  • Hit 5 shots with your driver.
  • How many drew and hit the fairway?
Off The Tee
Fairway wood control
5 minutes
  • Imagine a 20 m wide fairway.
  • Hit 5 shots with your fairway wood.
  • How many hit the fairway?
Off The Tee
Hybrid control
5 minutes
  • Imagine a 30 m wide fairway.
  • Hit 5 shots with your hybrid.
  • How many hit the fairway?
Off The Tee
Sweet spot
5 minutes
  • Imagine a 30 m wide fairway.
  • Place 1 tee outside the driver toe.
  • Place 1 tee outside the driver heel.
  • Hit 5 shots with your driver.
  • How many hit the fairway?
  • How many did you hit without touching the tees?
Seated torso rotation with stick
Set: 2, Reps: 10

Sit on a chair with a straight back and a stick behind your neck. Hold the stick with a wide grip. Rotate the torso slowly from side to side. Follow the stick with your gaze and keep hips still.


Shoulder mobility with resistance band
Set: 2, Reps: 10

Hold a resistance band in your hands with a wide grip in front of your body. Move the band in a circular motion with straight arms above your head and down behind your back, then forward again to the starting position.


Squat to stand
Set: 2, Reps: 10

Squat down and grab the tips of your shoes with your hands. Then, straighten your knees while keeping hold of your shoes. Slowly lower back down to a squat position.


Spiderman with rotation
Set: 2, Reps: 10

Stand in a push-up position and place one foot on the outside of the hand. Rotate the torso towards the front leg and simultaneously reach the arm up towards the ceiling. Alternate between sides/arms.


Standing rotation with resistance band
Set: 3, Reps: 15

Attach the resistance band a bit above the rib cage. Stand with your back against the wall bars and your torso rotated towards it. Extend your arms out to this side, pull the handles diagonally down and in front of your hip while rotating towards this side.


Standing Y-pull with resistance band
Set: 3, Reps: 15

Attach the resistance band at the bottom of the wall bars. Stand with your arms in front of your hips and a firm grip on the handles. Lift your arms out and up. Slowly lower back down. Keep a slight bend in your elbows throughout the movement.


Lunge forward with rotation
Set: 3, Reps: 15

Stand with legs together and arms at your sides. Lift one leg and step forward. When the foot hits the ground, slow down the movement until your body is in a deep position. When in the bottom position, rotate your torso controlled towards the side where the foot is in front. Rotate back to neutral position in a controlled manner. Push off and proceed to a new step. Knee control and neutral spine are important throughout the movement. Adjust the load with a weight that you hold in front of you.


Straight back lift
Set: 3, Reps: 15

Ligg med strake ben og la overkroppen henge ned mot gulvet. Stram opp i magen og i korsryggen, og løft overkroppen i en rolig bevegelse. Under bevegelsen er overkroppen strak. Senk rolig tilbake og gjenta. Tilpass belastning med en vekt som du kan holde inn mot brystkassen.


Standing rotation with resistance band
Set: 3, Reps: 15

Attach the resistance band at the bottom of the wall bars and stand with the upper body rotated towards it. Rotate from here to the opposite side while simultaneously swinging the arms from bottom to top.


Seated rowing
Set: 3, Reps: 10

Sit with a straight back, a slight bend in the knees, and shoulders pulled well forward. Pull the handle towards the abdomen while pressing the chest forward and squeezing the shoulders together. Slowly release back to the starting position and repeat.

Drøbak GK
Oppegård GK
Lead coach: Daniel Forbes
Assitant coach: Nils Thune
Location: Atlungstad Golf, Driving range
Time: 17:00 - 18:30

Swing analysis
  • Swing status.
  • What am I working on.
  • Status numbers?
  • What should they be?
Chipping Drill
Roll it in
15 minutes
  • Setup at the edge of the green.
  • Choose a hole 15 m away.
  • Hit 20 shots with 6i or 5i.
  • How many finished inside 1 m?
Chipping Drill
Rough chipping
15 minutes
  • Place the ball in difficult lies.
  • 15 m away from the flag.
  • Hit 20 shots.
  • How many finished inside 3 m?
Chipping Drill
Bump and run
15 minutes
  • Setup 2 m outside the edge of the green.
  • 6 m from green edge to flag.
  • Hit 20 shots.
  • How many finished inside 1 m?
Chipping Drill
Hit the square
15 minutes
  • Create a 1 x 1 m square 4 m away.
  • Use 4 clubs a 4 alignment sticks.
  • Hit 15 shots.
  • How many landed inside the square?
Cooper Test

The Cooper test provides a good indication of your aerobic endurance and is a useful tool for tracking progress over time. For optimal results, you should perform the test under similar conditions each time, such as temperature, time of day, and running segment. Ideally, find a 400-meter running track for the most accurate results.

The objective is to cover as much distance as possible. Measure the distance you were able to run and make a note of it. Compare it with previous results to track progress.

  • 15 minutes warm-up.
  • Run as far as you can for 12 minutes.

Sit-and-Reach Test

This is a simple test to monitor your flexibility over time. Remember to lightly warm up before each test and conduct the test under similar conditions each time for the most accurate results. You will need a flat floor and a measuring tape.

  • 15 minutes warm-up.
  • Sit on the floor with your legs together and straight out in front of you.
  • Lean forward gently without bending your knees, and stretch your hands as far as possible along the measuring tape.
  • Measure the distance to where your fingertips reach. Compare the measurement with previous measurements to track progress in your flexibility.
Approach Drill
Short range accuracy
15 minutes
  • Choose a target 70-90 m away.
  • Hit 15 shots.
  • How many hit the green?
Approach Drill
Draw control
15 minutes
  • Choose a target 100-120 m away.
  • Hit 15 Draw shots.
  • How many hit the green?
Approach Drill
Short range accuracy
15 minutes
  • Choose a target 90-110 m away.
  • Hit 15 shots.
  • How many hit the green?
Approach Drill
Fade control
15 minutes
  • Choose a target 100-120 m away.
  • Hit 15 Fade shots.
  • How many hit the green?
Approach Drill
Target direction
15 minutes
  • Choose a target 150 m away.
  • Hit 15 shots.
  • How many landed in line with the target?
Approach Drill
Short range accuracy
15 minutes
  • Choose a target 60-70 m away.
  • Hit 15 shots.
  • How many hit the green?
Seated torso rotation with stick
Set: 2, Reps: 10

Sit on a chair with a straight back and a stick behind your neck. Hold the stick with a wide grip. Rotate the torso slowly from side to side. Follow the stick with your gaze and keep hips still.


Shoulder mobility with resistance band
Set: 2, Reps: 10

Hold a resistance band in your hands with a wide grip in front of your body. Move the band in a circular motion with straight arms above your head and down behind your back, then forward again to the starting position.


Squat to stand
Set: 2, Reps: 10

Squat down and grab the tips of your shoes with your hands. Then, straighten your knees while keeping hold of your shoes. Slowly lower back down to a squat position.


Spiderman with rotation
Set: 2, Reps: 10

Stand in a push-up position and place one foot on the outside of the hand. Rotate the torso towards the front leg and simultaneously reach the arm up towards the ceiling. Alternate between sides/arms.


Standing rotation with resistance band
Set: 3, Reps: 15

Attach the resistance band a bit above the rib cage. Stand with your back against the wall bars and your torso rotated towards it. Extend your arms out to this side, pull the handles diagonally down and in front of your hip while rotating towards this side.


Standing Y-pull with resistance band
Set: 3, Reps: 15

Attach the resistance band at the bottom of the wall bars. Stand with your arms in front of your hips and a firm grip on the handles. Lift your arms out and up. Slowly lower back down. Keep a slight bend in your elbows throughout the movement.


Lunge forward with rotation
Set: 3, Reps: 15

Stand with legs together and arms at your sides. Lift one leg and step forward. When the foot hits the ground, slow down the movement until your body is in a deep position. When in the bottom position, rotate your torso controlled towards the side where the foot is in front. Rotate back to neutral position in a controlled manner. Push off and proceed to a new step. Knee control and neutral spine are important throughout the movement. Adjust the load with a weight that you hold in front of you.


Straight back lift
Set: 3, Reps: 15

Ligg med strake ben og la overkroppen henge ned mot gulvet. Stram opp i magen og i korsryggen, og løft overkroppen i en rolig bevegelse. Under bevegelsen er overkroppen strak. Senk rolig tilbake og gjenta. Tilpass belastning med en vekt som du kan holde inn mot brystkassen.


Standing rotation with resistance band
Set: 3, Reps: 15

Attach the resistance band at the bottom of the wall bars and stand with the upper body rotated towards it. Rotate from here to the opposite side while simultaneously swinging the arms from bottom to top.


Seated rowing
Set: 3, Reps: 10

Sit with a straight back, a slight bend in the knees, and shoulders pulled well forward. Pull the handle towards the abdomen while pressing the chest forward and squeezing the shoulders together. Slowly release back to the starting position and repeat.

[Tee H:56 / Tee D:48]
Lead coach: Nils Thune
Location: Atlungstad Golf, Driving range
Time: 16:30 - 17:30

Swing analysis
  • Swing status.
  • What am I working on.
  • Status numbers?
  • What should they be?
Putting Drill
Inside the box
10 minutes
  • Place 4 tees in a square around the hole.
  • The distance from the tees to the hole must be 10% of the total distance of the putt.
  • Hit 10 putts.
  • How many finished inside the box?
Putting Drill
The 1 meter putt
10 minutes
  • Place a tee on the green 1 m away.
  • Hit 15 putts.
  • How many putts hit the tee?
Putting Drill
Through the gate
10 minutes
  • Choose a 6 m putt.
  • Place 2 tees (gap 3 balls) in the mid-way point.
  • Hit 20 putts.
  • How many went through the gate?
  • How many finished inside 1 m?
Putting Drill
Sweet spot
10 minutes
  • Setup a 4 m.
  • Place 1 tee outside the putter toe.
  • Place 1 tee outside the putter heel.
  • Hit 15 putts.
  • How many did you hole without touching the tees?
Putting Drill
Leap frog drill
10 minutes
  • Hit a putt to 2 m in front of you.
  • Hit 10 more putts.
  • Stop each one just past the previous.
  • How many putss did you leap frog?
Putting Drill
2-4-6 Line drill
10 minutes
  • Place 3 tees: 2 m, 4 m, 6m away from the whole.
  • Move to the next station only after hloing 2 putts from the current one.
  • How many total putts did it take to complete all stations?
Basic endurance
  • Easy run, 50 minutes
Hauger GK
Chipping Drill
Roll it in
15 minutes
  • Setup at the edge of the green.
  • Choose a hole 15 m away.
  • Hit 20 shots with 6i or 5i.
  • How many finished inside 1 m?
Chipping Drill
Rough chipping
15 minutes
  • Place the ball in difficult lies.
  • 15 m away from the flag.
  • Hit 20 shots.
  • How many finished inside 3 m?
Chipping Drill
Bump and run
15 minutes
  • Setup 2 m outside the edge of the green.
  • 6 m from green edge to flag.
  • Hit 20 shots.
  • How many finished inside 1 m?
Chipping Drill
Hit the square
15 minutes
  • Create a 1 x 1 m square 4 m away.
  • Use 4 clubs a 4 alignment sticks.
  • Hit 15 shots.
  • How many landed inside the square?
Approach Drill
Short range accuracy
15 minutes
  • Choose a target 70-90 m away.
  • Hit 15 shots.
  • How many hit the green?
Approach Drill
Draw control
15 minutes
  • Choose a target 100-120 m away.
  • Hit 15 Draw shots.
  • How many hit the green?
Approach Drill
Short range accuracy
15 minutes
  • Choose a target 90-110 m away.
  • Hit 15 shots.
  • How many hit the green?
Approach Drill
Fade control
15 minutes
  • Choose a target 100-120 m away.
  • Hit 15 Fade shots.
  • How many hit the green?
Approach Drill
Target direction
15 minutes
  • Choose a target 150 m away.
  • Hit 15 shots.
  • How many landed in line with the target?
Approach Drill
Short range accuracy
15 minutes
  • Choose a target 60-70 m away.
  • Hit 15 shots.
  • How many hit the green?
Lead coach: Daniel Forbes
Assitant coach: Nils Thune
Location: Atlungstad Golf, Club house
Time: 17:00 - 18:30

Putting
  • Putting drills.
  • What decides a good put?
  • Putting competition.
Off The Tee
Drive control
5 minutes
  • Imagine a 30 m wide fairway.
  • Hit 5 shots with your driver.
  • How many hit the fairway?
Off The Tee
Fade control
5 minutes
  • Imagine a 30 m wide fairway.
  • Hit 5 shots with your driver.
  • How many faded and hit the fairway?
Off The Tee
Draw control
5 minutes
  • Imagine a 30 m wide fairway.
  • Hit 5 shots with your driver.
  • How many drew and hit the fairway?
Off The Tee
Fairway wood control
5 minutes
  • Imagine a 20 m wide fairway.
  • Hit 5 shots with your fairway wood.
  • How many hit the fairway?
Off The Tee
Hybrid control
5 minutes
  • Imagine a 30 m wide fairway.
  • Hit 5 shots with your hybrid.
  • How many hit the fairway?
Off The Tee
Sweet spot
5 minutes
  • Imagine a 30 m wide fairway.
  • Place 1 tee outside the driver toe.
  • Place 1 tee outside the driver heel.
  • Hit 5 shots with your driver.
  • How many hit the fairway?
  • How many did you hit without touching the tees?
Interval training
  • 15 minutes warm-up
  • 5 x 2 minute fast pace
  • 2 minute easy jog between each
  • 15 minutes cool-down
Putting Drill
Inside the box
10 minutes
  • Place 4 tees in a square around the hole.
  • The distance from the tees to the hole must be 10% of the total distance of the putt.
  • Hit 10 putts.
  • How many finished inside the box?
Putting Drill
The 1 meter putt
10 minutes
  • Place a tee on the green 1 m away.
  • Hit 15 putts.
  • How many putts hit the tee?
Putting Drill
Through the gate
10 minutes
  • Choose a 6 m putt.
  • Place 2 tees (gap 3 balls) in the mid-way point.
  • Hit 20 putts.
  • How many went through the gate?
  • How many finished inside 1 m?
Putting Drill
Sweet spot
10 minutes
  • Setup a 4 m.
  • Place 1 tee outside the putter toe.
  • Place 1 tee outside the putter heel.
  • Hit 15 putts.
  • How many did you hole without touching the tees?
Putting Drill
Leap frog drill
10 minutes
  • Hit a putt to 2 m in front of you.
  • Hit 10 more putts.
  • Stop each one just past the previous.
  • How many putss did you leap frog?
Putting Drill
2-4-6 Line drill
10 minutes
  • Place 3 tees: 2 m, 4 m, 6m away from the whole.
  • Move to the next station only after hloing 2 putts from the current one.
  • How many total putts did it take to complete all stations?
Seated torso rotation with stick
Set: 2, Reps: 10

Sit on a chair with a straight back and a stick behind your neck. Hold the stick with a wide grip. Rotate the torso slowly from side to side. Follow the stick with your gaze and keep hips still.


Shoulder mobility with resistance band
Set: 2, Reps: 10

Hold a resistance band in your hands with a wide grip in front of your body. Move the band in a circular motion with straight arms above your head and down behind your back, then forward again to the starting position.


Squat to stand
Set: 2, Reps: 10

Squat down and grab the tips of your shoes with your hands. Then, straighten your knees while keeping hold of your shoes. Slowly lower back down to a squat position.


Spiderman with rotation
Set: 2, Reps: 10

Stand in a push-up position and place one foot on the outside of the hand. Rotate the torso towards the front leg and simultaneously reach the arm up towards the ceiling. Alternate between sides/arms.


Standing rotation with resistance band
Set: 3, Reps: 15

Attach the resistance band a bit above the rib cage. Stand with your back against the wall bars and your torso rotated towards it. Extend your arms out to this side, pull the handles diagonally down and in front of your hip while rotating towards this side.


Standing Y-pull with resistance band
Set: 3, Reps: 15

Attach the resistance band at the bottom of the wall bars. Stand with your arms in front of your hips and a firm grip on the handles. Lift your arms out and up. Slowly lower back down. Keep a slight bend in your elbows throughout the movement.


Lunge forward with rotation
Set: 3, Reps: 15

Stand with legs together and arms at your sides. Lift one leg and step forward. When the foot hits the ground, slow down the movement until your body is in a deep position. When in the bottom position, rotate your torso controlled towards the side where the foot is in front. Rotate back to neutral position in a controlled manner. Push off and proceed to a new step. Knee control and neutral spine are important throughout the movement. Adjust the load with a weight that you hold in front of you.


Straight back lift
Set: 3, Reps: 15

Ligg med strake ben og la overkroppen henge ned mot gulvet. Stram opp i magen og i korsryggen, og løft overkroppen i en rolig bevegelse. Under bevegelsen er overkroppen strak. Senk rolig tilbake og gjenta. Tilpass belastning med en vekt som du kan holde inn mot brystkassen.


Standing rotation with resistance band
Set: 3, Reps: 15

Attach the resistance band at the bottom of the wall bars and stand with the upper body rotated towards it. Rotate from here to the opposite side while simultaneously swinging the arms from bottom to top.


Seated rowing
Set: 3, Reps: 10

Sit with a straight back, a slight bend in the knees, and shoulders pulled well forward. Pull the handle towards the abdomen while pressing the chest forward and squeezing the shoulders together. Slowly release back to the starting position and repeat.

[Tee H:56 / Tee D:48]
Lead coach: Nils Thune
Location: Atlungstad Golf, Club house
Time: 16:30 - 17:30

Putting
  • Putting drills.
  • What decides a good put?
  • Putting competition.
TO-Cup´n
Approach Drill
Short range accuracy
15 minutes
  • Choose a target 70-90 m away.
  • Hit 15 shots.
  • How many hit the green?
Approach Drill
Draw control
15 minutes
  • Choose a target 100-120 m away.
  • Hit 15 Draw shots.
  • How many hit the green?
Approach Drill
Short range accuracy
15 minutes
  • Choose a target 90-110 m away.
  • Hit 15 shots.
  • How many hit the green?
Approach Drill
Fade control
15 minutes
  • Choose a target 100-120 m away.
  • Hit 15 Fade shots.
  • How many hit the green?
Approach Drill
Target direction
15 minutes
  • Choose a target 150 m away.
  • Hit 15 shots.
  • How many landed in line with the target?
Approach Drill
Short range accuracy
15 minutes
  • Choose a target 60-70 m away.
  • Hit 15 shots.
  • How many hit the green?
Seated torso rotation with stick
Set: 2, Reps: 10

Sit on a chair with a straight back and a stick behind your neck. Hold the stick with a wide grip. Rotate the torso slowly from side to side. Follow the stick with your gaze and keep hips still.


Shoulder mobility with resistance band
Set: 2, Reps: 10

Hold a resistance band in your hands with a wide grip in front of your body. Move the band in a circular motion with straight arms above your head and down behind your back, then forward again to the starting position.


Squat to stand
Set: 2, Reps: 10

Squat down and grab the tips of your shoes with your hands. Then, straighten your knees while keeping hold of your shoes. Slowly lower back down to a squat position.


Spiderman with rotation
Set: 2, Reps: 10

Stand in a push-up position and place one foot on the outside of the hand. Rotate the torso towards the front leg and simultaneously reach the arm up towards the ceiling. Alternate between sides/arms.


Standing rotation with resistance band
Set: 3, Reps: 15

Attach the resistance band a bit above the rib cage. Stand with your back against the wall bars and your torso rotated towards it. Extend your arms out to this side, pull the handles diagonally down and in front of your hip while rotating towards this side.


Standing Y-pull with resistance band
Set: 3, Reps: 15

Attach the resistance band at the bottom of the wall bars. Stand with your arms in front of your hips and a firm grip on the handles. Lift your arms out and up. Slowly lower back down. Keep a slight bend in your elbows throughout the movement.


Lunge forward with rotation
Set: 3, Reps: 15

Stand with legs together and arms at your sides. Lift one leg and step forward. When the foot hits the ground, slow down the movement until your body is in a deep position. When in the bottom position, rotate your torso controlled towards the side where the foot is in front. Rotate back to neutral position in a controlled manner. Push off and proceed to a new step. Knee control and neutral spine are important throughout the movement. Adjust the load with a weight that you hold in front of you.


Straight back lift
Set: 3, Reps: 15

Ligg med strake ben og la overkroppen henge ned mot gulvet. Stram opp i magen og i korsryggen, og løft overkroppen i en rolig bevegelse. Under bevegelsen er overkroppen strak. Senk rolig tilbake og gjenta. Tilpass belastning med en vekt som du kan holde inn mot brystkassen.


Standing rotation with resistance band
Set: 3, Reps: 15

Attach the resistance band at the bottom of the wall bars and stand with the upper body rotated towards it. Rotate from here to the opposite side while simultaneously swinging the arms from bottom to top.


Seated rowing
Set: 3, Reps: 10

Sit with a straight back, a slight bend in the knees, and shoulders pulled well forward. Pull the handle towards the abdomen while pressing the chest forward and squeezing the shoulders together. Slowly release back to the starting position and repeat.

Klubbmesterskap Herrer, Damer og Juniorer
Klubbmesterskap Herrer, Damer og Juniorer
Lead coach: Daniel Forbes
Assitant coach: Nils Thune
Location: Atlungstad Golf, Driving range
Time: 17:00 - 18:30

Bunker
  • Shot making.
  • Long bunker shots.
  • Downhill lies.
Bunker Drill
Line in the sand
15 minutes
  • Draw a line in the sand 5 cm before the ball.
  • Hit 15 shots, trying to hit the line first.
  • How many did you get on the green?
Bunker Drill
Plugged lies
15 minutes
  • Plugg the balls in the bunker.
  • Hit 15 shots.
  • How many finished inside 5 m of the flag?
Bunker Drill
Greenside bunker
15 minutes
  • Choose a bunker 10 m away from the flag.
  • Hit 15 shots.
  • How many finsihed inside 3 m?
Bunker Drill
Downhill bunker
15 minutes
  • Place your ball in the back of a greenside bunker.
  • Make sure it is a downhill lie.
  • Hit 15 shots.
  • How many fisnihed inside 3 m?
Basic endurance
  • Easy run, 50 minutes
Chipping Drill
Roll it in
15 minutes
  • Setup at the edge of the green.
  • Choose a hole 15 m away.
  • Hit 20 shots with 6i or 5i.
  • How many finished inside 1 m?
Chipping Drill
Rough chipping
15 minutes
  • Place the ball in difficult lies.
  • 15 m away from the flag.
  • Hit 20 shots.
  • How many finished inside 3 m?
Chipping Drill
Bump and run
15 minutes
  • Setup 2 m outside the edge of the green.
  • 6 m from green edge to flag.
  • Hit 20 shots.
  • How many finished inside 1 m?
Chipping Drill
Hit the square
15 minutes
  • Create a 1 x 1 m square 4 m away.
  • Use 4 clubs a 4 alignment sticks.
  • Hit 15 shots.
  • How many landed inside the square?
Seated torso rotation with stick
Set: 2, Reps: 10

Sit on a chair with a straight back and a stick behind your neck. Hold the stick with a wide grip. Rotate the torso slowly from side to side. Follow the stick with your gaze and keep hips still.


Shoulder mobility with resistance band
Set: 2, Reps: 10

Hold a resistance band in your hands with a wide grip in front of your body. Move the band in a circular motion with straight arms above your head and down behind your back, then forward again to the starting position.


Squat to stand
Set: 2, Reps: 10

Squat down and grab the tips of your shoes with your hands. Then, straighten your knees while keeping hold of your shoes. Slowly lower back down to a squat position.


Spiderman with rotation
Set: 2, Reps: 10

Stand in a push-up position and place one foot on the outside of the hand. Rotate the torso towards the front leg and simultaneously reach the arm up towards the ceiling. Alternate between sides/arms.


Standing rotation with resistance band
Set: 3, Reps: 15

Attach the resistance band a bit above the rib cage. Stand with your back against the wall bars and your torso rotated towards it. Extend your arms out to this side, pull the handles diagonally down and in front of your hip while rotating towards this side.


Standing Y-pull with resistance band
Set: 3, Reps: 15

Attach the resistance band at the bottom of the wall bars. Stand with your arms in front of your hips and a firm grip on the handles. Lift your arms out and up. Slowly lower back down. Keep a slight bend in your elbows throughout the movement.


Lunge forward with rotation
Set: 3, Reps: 15

Stand with legs together and arms at your sides. Lift one leg and step forward. When the foot hits the ground, slow down the movement until your body is in a deep position. When in the bottom position, rotate your torso controlled towards the side where the foot is in front. Rotate back to neutral position in a controlled manner. Push off and proceed to a new step. Knee control and neutral spine are important throughout the movement. Adjust the load with a weight that you hold in front of you.


Straight back lift
Set: 3, Reps: 15

Ligg med strake ben og la overkroppen henge ned mot gulvet. Stram opp i magen og i korsryggen, og løft overkroppen i en rolig bevegelse. Under bevegelsen er overkroppen strak. Senk rolig tilbake og gjenta. Tilpass belastning med en vekt som du kan holde inn mot brystkassen.


Standing rotation with resistance band
Set: 3, Reps: 15

Attach the resistance band at the bottom of the wall bars and stand with the upper body rotated towards it. Rotate from here to the opposite side while simultaneously swinging the arms from bottom to top.


Seated rowing
Set: 3, Reps: 10

Sit with a straight back, a slight bend in the knees, and shoulders pulled well forward. Pull the handle towards the abdomen while pressing the chest forward and squeezing the shoulders together. Slowly release back to the starting position and repeat.

[Tee H:60 / Tee D:52]
Lead coach: Nils Thune
Location: Atlungstad Golf, Driving range
Time: 16:30 - 17:30

Bunker
  • Shot making.
  • Long bunker shots.
  • Downhill lies.
Off The Tee
Drive control
5 minutes
  • Imagine a 30 m wide fairway.
  • Hit 5 shots with your driver.
  • How many hit the fairway?
Off The Tee
Fade control
5 minutes
  • Imagine a 30 m wide fairway.
  • Hit 5 shots with your driver.
  • How many faded and hit the fairway?
Off The Tee
Draw control
5 minutes
  • Imagine a 30 m wide fairway.
  • Hit 5 shots with your driver.
  • How many drew and hit the fairway?
Off The Tee
Fairway wood control
5 minutes
  • Imagine a 20 m wide fairway.
  • Hit 5 shots with your fairway wood.
  • How many hit the fairway?
Off The Tee
Hybrid control
5 minutes
  • Imagine a 30 m wide fairway.
  • Hit 5 shots with your hybrid.
  • How many hit the fairway?
Off The Tee
Sweet spot
5 minutes
  • Imagine a 30 m wide fairway.
  • Place 1 tee outside the driver toe.
  • Place 1 tee outside the driver heel.
  • Hit 5 shots with your driver.
  • How many hit the fairway?
  • How many did you hit without touching the tees?
Basic endurance
  • Easy run, 50 minutes
Putting Drill
Inside the box
10 minutes
  • Place 4 tees in a square around the hole.
  • The distance from the tees to the hole must be 10% of the total distance of the putt.
  • Hit 10 putts.
  • How many finished inside the box?
Putting Drill
The 1 meter putt
10 minutes
  • Place a tee on the green 1 m away.
  • Hit 15 putts.
  • How many putts hit the tee?
Putting Drill
Through the gate
10 minutes
  • Choose a 6 m putt.
  • Place 2 tees (gap 3 balls) in the mid-way point.
  • Hit 20 putts.
  • How many went through the gate?
  • How many finished inside 1 m?
Putting Drill
Sweet spot
10 minutes
  • Setup a 4 m.
  • Place 1 tee outside the putter toe.
  • Place 1 tee outside the putter heel.
  • Hit 15 putts.
  • How many did you hole without touching the tees?
Putting Drill
Leap frog drill
10 minutes
  • Hit a putt to 2 m in front of you.
  • Hit 10 more putts.
  • Stop each one just past the previous.
  • How many putss did you leap frog?
Putting Drill
2-4-6 Line drill
10 minutes
  • Place 3 tees: 2 m, 4 m, 6m away from the whole.
  • Move to the next station only after hloing 2 putts from the current one.
  • How many total putts did it take to complete all stations?
Seated torso rotation with stick
Set: 2, Reps: 10

Sit on a chair with a straight back and a stick behind your neck. Hold the stick with a wide grip. Rotate the torso slowly from side to side. Follow the stick with your gaze and keep hips still.


Shoulder mobility with resistance band
Set: 2, Reps: 10

Hold a resistance band in your hands with a wide grip in front of your body. Move the band in a circular motion with straight arms above your head and down behind your back, then forward again to the starting position.


Squat to stand
Set: 2, Reps: 10

Squat down and grab the tips of your shoes with your hands. Then, straighten your knees while keeping hold of your shoes. Slowly lower back down to a squat position.


Spiderman with rotation
Set: 2, Reps: 10

Stand in a push-up position and place one foot on the outside of the hand. Rotate the torso towards the front leg and simultaneously reach the arm up towards the ceiling. Alternate between sides/arms.


Standing rotation with resistance band
Set: 3, Reps: 15

Attach the resistance band a bit above the rib cage. Stand with your back against the wall bars and your torso rotated towards it. Extend your arms out to this side, pull the handles diagonally down and in front of your hip while rotating towards this side.


Standing Y-pull with resistance band
Set: 3, Reps: 15

Attach the resistance band at the bottom of the wall bars. Stand with your arms in front of your hips and a firm grip on the handles. Lift your arms out and up. Slowly lower back down. Keep a slight bend in your elbows throughout the movement.


Lunge forward with rotation
Set: 3, Reps: 15

Stand with legs together and arms at your sides. Lift one leg and step forward. When the foot hits the ground, slow down the movement until your body is in a deep position. When in the bottom position, rotate your torso controlled towards the side where the foot is in front. Rotate back to neutral position in a controlled manner. Push off and proceed to a new step. Knee control and neutral spine are important throughout the movement. Adjust the load with a weight that you hold in front of you.


Straight back lift
Set: 3, Reps: 15

Ligg med strake ben og la overkroppen henge ned mot gulvet. Stram opp i magen og i korsryggen, og løft overkroppen i en rolig bevegelse. Under bevegelsen er overkroppen strak. Senk rolig tilbake og gjenta. Tilpass belastning med en vekt som du kan holde inn mot brystkassen.


Standing rotation with resistance band
Set: 3, Reps: 15

Attach the resistance band at the bottom of the wall bars and stand with the upper body rotated towards it. Rotate from here to the opposite side while simultaneously swinging the arms from bottom to top.


Seated rowing
Set: 3, Reps: 10

Sit with a straight back, a slight bend in the knees, and shoulders pulled well forward. Pull the handle towards the abdomen while pressing the chest forward and squeezing the shoulders together. Slowly release back to the starting position and repeat.

Srixon Tour 6 - Nøtterøy GK
Srixon Tour 6 - Nøtterøy GK


Nils Thune - PGA Coach Trainee - nils.thune@gmail.com
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