How to Follow a Golf Conditioning Program

At first glance, golf looks like a relaxing, soothing sport. In reality, the game takes an abundance of muscle control, strength and accuracy. Players are at risk of straining their hips and lower backs from the repetitive movement of swinging. Golfers who follow a sports conditioning program stand to benefit from improved flexibility and increased strength. This training will help in preventing injuries, as well as assisting players in taking their games to a higher level of play.

Instructions

Difficulty: Moderately Challenging

Things You’ll Need:

• Handheld weights
• Golf clubs
• Tennis ball

Adhere to a Sports Conditioning Program for Golf

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.
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).
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.
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.
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.

Tips & Warnings

• Weight training should follow your movement training or golf game, preventing you from becoming fatigued.
• Let your body rest for two to three days between strenuous conditioning sessions.
• Using a lightweight club for practice may help your body maintain balance and stabilize rotation speed. You might even use a child's club for this purpose.
• You can practice your swing anywhere--on the golf course, at a driving range and even in your house.