Golf requires muscle power, endurance, and flexibility. You will want to improve your physical abilities to help avoid injuries and ensure that you perform your best throughout the game. Consider a program that consists of stretching, strengthening, and endurance exercises.
A good warm-up is important for all athletes. A warm-up will increase your flexibility and range of motion, both of which are important to your swing. It can also help you avoid overuse injuries, like rotator cuff tendonitis or lower back pain. Try knee hugs, shoulder stretches with club, and torso turns.
Strengthening your muscles, particularly your core, will help you add power and distance to your swing. A strong core will also help protect your lower back from injury, and allow you to work on building strength and power in your legs and shoulders. In the months leading up to your golf season, work on these exercises, that include the side plank, superman, and glute bridges. You’ll be able to focus on your technique once the golf season starts if you feel confident in your core strength.
Golf is a long game, so it requires stamina to maintain your power and form throughout the day. Working on aerobic exercises as part of your pre-season training will strengthen your muscles and create the stamina you need to succeed. Perform a cardio activity for 20-45 minutes at least 3 times per week to see results in your game. Walking, running, and biking will help to build endurance. Interval training is also a great way to build endurance. This type of conditioning involves alternating bouts of higher intensity work (10-60 seconds) followed by easier submaximal recovery work (15-90 seconds). Start with 1-minute total time of high intensity activity (1-6 rounds), then do 5 minutes of slow recovery work.
To help prevent injury, make sure you practice these general safety tips:
New England Baptist Hospital offers a unique program specifically designed for golfers. Whether you are getting back to golf after an injury or simply looking to improve your game, this program is for you.
About 44% of all golf injuries in youth are from overuse1
Lower back, elbow, and wrist injuries account for roughly 80% of all golf injuries2
The main causes of youth injuries include lack of flexibility, poor conditioning, excessive play or practice, poor swing mechanics, ground impact forces, and intermittent play1
Remember to always check with your doctor before beginning an exercise program. If you have any type of persistent pain, be sure to see a doctor.