Golf Fitness Program

Golf, like any other sports, requires a good overall fitness level. Training grounds are not anymore confined to the courts or fields; cross-training is becoming more and more popular. This doesn’t mean you have to start swinging your club anywhere. You have to learn how to use them effectively as different types require different skills and strength control. Golf is a precision sport, strength and control is necessary, thus the need for a well-designed program that will improve a golfer’s performance.

Flexibility Training

The goal of flexibility training is to improve range of motion. Stiff joints and muscles won’t help you execute a proper golf swing. The golf swing involves a large movement, tightness on the joints and muscles involved will affect the performance. To improve flexibility, you should know how to stretch properly. Provide adequate time for stretching before every workout; around 10-15 minutes per session.

Reminders for proper stretching:

  1. Warm-up before stretching.
  2. Do not bounce.
  3. Do not overstretch.
  4. Do it slow and steady.
  5. Do not hold your breath.

Weight Training

For golfers, a weight training program designed for balance, control, and endurance is optimal. Weight and reps will be focused on strength gains rather than mass. Since golf involves almost all the muscle groups, a full-body workout is recommended. Special attention on some areas is needed though; Legs to create a strong base, and since golfers are always hunched, back and shoulders should also be given extra focus to support correct posture. Here are few exercises which involves balance, control, and endurance:

  1. Standing single-legged shoulder press
  2. Chest alternating dumbbell on a stability ball (you can actually do lots of exercises on a stability ball to improve your balance)
  3. Dumbbell V,T,W on a stability ball
  4. Single-leg Single-arm deadlift or Single-leg floor reach
  5. Pistol squat

Cardio Training

Cardio training builds your Stamina. Golf games may take hours to finish, you have to be able to endure long hours of physical activity. Poor cardiovascular fitness will impact your swings and overall performance. Everything will be put to waste if you’ll easily get fatigued during the game, so make sure to allot about 15-20 minutes of cardio activity at least twice a week.

Core Training

To produce powerful swings you have to train how to utilize core energy. More power means to engage the core and transfer energy towards the limbs. It requires practice to properly utilize your core muscles instead of just producing arm power for swings. This will result to a more stable and controlled swing.

Stronger core + Proper technique = More energy transferred to limbs = Powerful and controlled Swing

Functional Training

As the word ‘functional’ implies, it’s a program where you train your body the way it will be used in the sport. A very simple exercise covers this phase of training.

Rotational lunges with Medicine ball:

  1. Stand straight and hold a 3 to 6-pound medicinal ball with both hands in front of you; chest level with bent elbows pointing outwards.
  2. Perform a lunge. Step your right leg forward and lower your body until the right thigh is parallel to the ground. Keep the upper body upright and the right foot pointed forward.
  3. Rotate your shoulders while firmly holding the medicine ball from right to left.
  4. Go back to standing position.
  5. Repeat the same procedure for the left leg.

Perform the exercise for 2-3 sets of 20 reps of alternating lunges. You can do your functional training around 2-4 times per week for best results.