Mastering Golf

April - October

The focus is now on tournaments throughout the summer.
However, also consider long-term development.
Maintain physical and golf technical training.
Focus more on the statistics than the tournament results.
Focus on the progress you have made.

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?

Interval training

15 minutes warm-up
10 x 1 minute fast pace
1 minute easy jog between each
15 minutes cool-down

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

Swing Analysis

Bunker
Rolling shot.
Spining shot.
High bunker shots.

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.

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?

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

Lead coach: Nils Thune
Location: Atlungstad Golf, Driving range
Time: 16:30 - 17:30

Bunker

3 bunker stations.
How many inside 1m?

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.

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?

Huseby & Hankø GK (KP1)

Onsøy GK (KP1)

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

Chipping

Setup
Rolling shot.
Club selection.
Landing zones.

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?

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.

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?

Basic endurance

Easy run, 50 minutes

Østmarka GK (KP1)

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?

Srixon Tour 1 - U19 Sola GK (Forus)
Srixon Tour 1 Future Camp U15 - Sandefjord GK

Åpningsturnering Texas Scramble Lag

Srixon Tour 1 - U19 Sola GK (Forus)

Srixon Tour 1 Future Camp U15 - Sandefjord GK

Lead coach: Daniel Forbes
Assitant coach: Nils Thune
Location: Atlungstad Golf, Club house
Time: 17:00 - 18:30

Putting

Distance control.
Putting drills.

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.

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?

[Tee H:56 / Tee D:48]

Lead coach: Nils Thune
Location: Atlungstad Golf, Club house
Time: 16:30 - 17:30

Putting

Distance control.
Putting drills.

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?

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.

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?

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

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.
Ball speed.
Clubhead speed.

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.

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?

[Tee H:60 / Tee D:52]

Lead coach: Nils Thune
Location: Atlungstad Golf, Driving range
Time: 16:30 - 17:30

Swing analysis

Swing status.
What am I working on.
Ball speed.
Clubhead speed.

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.

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?

Srixon Tour 2 - Skjeberg GK

Hvaler GK (KP1)

Srixon Tour 2 - Skjeberg GK

Atlungstad Foursome (Lagturnering)

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

Driver

Shot shaping.
Tee position.

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.

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?

[Tee H:48 / Tee D:48]

Lead coach: Nils Thune
Location: Atlungstad Golf, Driving range
Time: 16:30 - 17:30

Driver

Shot shaping.
Tee position.

TO-Cup´n

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?

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?

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?

Basic endurance

Easy run, 50 minutes

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

6 holes course

Play with 3 clubs.
Best ball.

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.

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?

TO-Cup´n

[Tee H:56 / Tee D:48]

Lead coach: Nils Thune
Location: Atlungstad Golf, Driving range
Time: 16:30 - 17:30

Bunker

Rolling shot.
Spinning shot.
High bunker shots.

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?

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.

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?

Srixon Tour 3 - Jr NM Match - Ålesund GK

Atlungstad Match 2024 - kvalifisering til finalespill

Srixon Tour 3 - Jr NM Match - Ålesund GK

Atlungstad Match 2024 - kvalifisering til finalespill

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

Chipping

Ball flight control.
Chipping competition.

Srixon Tour 3 - Jr NM Match - Ålesund GK

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?

[Tee H:60 / Tee D:52]

Lead coach: Nils Thune
Location: Atlungstad Golf, Driving range
Time: 16:30 - 17:30

Chipping

Ball flight control.
Chipping competition.

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.

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?

Halden GK (KP1)

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?

Interval training

15 minutes warm-up
10 x 1 minute fast pace
1 minute easy jog between each
15 minutes cool-down

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

Swing status

What needs to be worked on during the summer vacation.
Game plan/stats.

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.

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?

[Tee H:48 / Tee D:48]

Lead coach: Nils Thune
Location: Atlungstad Golf, Driving range
Time: 16:30 - 17:30

Pitching

Ball flight control.
Ball strike.
Stopping distance.
Landing area.

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.

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?

Atlungstad Golf Classic - Trippel Tee

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?

Speed training

15 minutes warm-up
20 minutes of increasing pace
Start slowly, gradually increase the pace, max pace towards the end
15 minutes cool-down

3-dagers - Losby GK - Gamle Fredrikstad GK - Skjeberg GK (OoM-klasser)

TO-Cup´n

Atlungstad på tvers

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?

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

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?

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.

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?

Srixon Tour 4 - U19 Losby GK

Srixon Tour 4 Future Camp U15 - Drøbak GK

[Tee H:56 / Tee D:48]

Srixon Tour 4 - U19 Losby GK

Srixon Tour 4 Future Camp U15 - Drøbak 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?

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?

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?

Interval training

15 minutes warm-up
5 x 2 minute fast pace
2 minute easy jog between each
15 minutes cool-down

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.

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?

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?

Interval training

15 minutes warm-up
4 x 3 minute fast pace
3 minute easy jog between each
15 minutes cool-down

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?

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.

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?

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.

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?

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?

Basic endurance

Easy run, 50 minutes

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.

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?

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?

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.

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?

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?

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.

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.

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?

Mjøsen GK

Atlungstad Fourball (INTERNATIONAL PAIRS)

Kongsvingers GK

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.

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?

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

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?

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 5 - Norgemesterskapet for Junior - Haga Golfklubb

[Tee H:56 / Tee D:48]

TO-Cup´n

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?

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?

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.

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?

[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?

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.

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?

Basic endurance

Easy run, 50 minutes

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?

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.

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?

[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?

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?

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.

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?

[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?

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.

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?

Srixon Tour 6 - Nøtterøy GK

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

Chipping

Flopp shot.
Shot selection.
Playing percentages.

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.

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?

[Tee H:48 / Tee D:48]

Lead coach: Nils Thune
Location: Atlungstad Golf, Driving range
Time: 16:30 - 17:30

Chipping

Flopp shot.
Shot selection.
Playing percentages.

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.

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?

Romerike GK

Klubbmesterskap - Senior og +70

Groruddalen GK

Klubbmesterskap - Senior og +70

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

Shot selection

Tee bpx setup.
Where is my swing now?

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.

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?

[Tee H:56 / Tee D:48]

Lead coach: Nils Thune
Location: Atlungstad Golf, Driving range
Time: 16:30 - 17:30

Pitching

Ball flight.
Ball strike.
Stopping distance.
Landing area.

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?

Srixon Tour 7 - U19 - Byneset GK

Srixon Tour 7 Future Camp U15 - Asker GK

Srixon Tour 7 - U19 - Byneset GK

Srixon Tour 7 Future Camp U15 - Asker GK

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

Winter preparation - Part 1

How has your game changed this year?
How can you develop your game during the winter?
Write down goals for the next year.
Stats from this year.

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?

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.

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?

Basic endurance

Easy run, 50 minutes

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?

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.

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?

Gjøvik & Toten GK

FINALE

Gamle Fredrikstad GK

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

Winter preparation - Part 2

Summarize goals.
Tasks and training sessions.
Planning.

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.

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?

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

Lead coach: Nils Thune
Location: Atlungstad Golf, Driving range
Time: 16:30 - 17:30

Chipping

Ball flight control.
Chipping competition.

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?

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.

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?

Srixon Tour 8 FINALE - Stavanger GK

Re-charge your body battery.

Avslutningsturnering Texas Scramble