Things You'll Need:
- Handheld weights
- Golf clubs
- Tennis ball
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Step 1
Warm up before you begin your exercise program with 5 to 10 minutes of easy jogging or biking. Continue this aerobic exercise until you sweat a little, but are not too tired, making sure your heart rate is slightly elevated.
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Step 2
Focus on one swing you want to improve and practice with golf clubs, up to three times a week. Choose a new movement the next week and add to the rotation each week. Check the PGA Web site for more information on movement training (see Resources below).
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Step 3
Squeeze a tennis ball with one hand, as hard as possible, for 5 seconds and repeat with the other hand. Complete three sets with each hand. This drill can help to increase your forearm strength and improve your grip.
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Step 4
Follow a regimen of strength training designed specifically for golfers. This type of conditioning may include multiple sets of sit-ups, hip rotation exercises and various leg stretches using dumbbells. The PGA website has an extensive list of exercise options for the legs, lower back and stomach.
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Step 5
Participate in an aerobic activity for 20 to 60 minutes in order to raise your heart rate. Running, walking, biking or participating in other active sports, three to five times a week, promotes cardiovascular health and may help to improve your golf game.












