Staying physically and mentally fit while waiting for golf season can be tough, especially if the off season is a long, cold snowy one! However, waiting for the sun to shine and the snow to melt before you think about pulling the clubs out of the closet can put you at risk for injury early on in the season. So why not use the winter months to commit to a golf specific conditioning program and make that transition to Spring easier on the body.
Implementing a golf specific fitness program in the off season that includes strength training, flexibility & mobility training and cardiovascular conditioning at least three times a week can decrease injury or re-injury risk and improve golf performance. This is important as the golf swing requires a lot of effort and power that creates a large amount of stress on your body. If you begin the season with weak, inflexible, and unconditioned muscles you are setting yourself up for injury - especially to the structures in your low back where you rely on complex movements such as flexion, rotation and extension during your swing.
Let's look at the benefits that improving your fitness in the winter season can have on your golf game. First we'll look at increasing the strength of your golf specific muscles. Your leg muscles provide the power for the beginning of your swing. Your abdominal and back muscles move that power to your torso to increase the speed of your swing and produce a strong rotation from the core. Last but not least your shoulder and arm muscles will help with accuracy and control of the club head.
Flexibility & Mobility training is a very important component to improving your golf swing and decreasing the risk of injury. A flexibility program should focus on overall body mobility and stretching. Specific areas to target include the hips, hamstrings, upper and lower back, and shoulders. Core stabilization exercises incorporating fit-balls, yoga, or pilates should also be included. Stretching exercises should follow a warm up, and be included in the cool down phase of your conditioning program.
Walking an 18 hole golf course can take a lot of energy. Improving your cardiovascular fitness in the off season can help you maintain focus and avoid burn out on the back nine. There are a variety of cardiovascular exercises to choose from - biking, rowing, playing squash, treadmill, etc - the key is to choose something you enjoy
The combination of all three of these training principles (strength, cardio, flexibility) implemented into your off season fitness program will not only help you mentally while you wait for the season to begin, but will more importantly help reduce your risk of injury, enhance your motivation, and best of all improve your golf game!
Tips for Winter Conditioning:
* Before you start a conditioning program, assess your current level of fitness. Consult with your family Doctor, or seek advice from a qualified health professional.
* Book a golf performance assessment to find out your physical limitations.
* Make a commitment to begin or maintain a golf specific conditioning program to correct your physical limitations. Write down your goals.
* Take advantage of indoor golf facilities to practice your skills.
* Use the winter months to refine your swing. Seek training from a golf Professional.
* Include practice swings into your weekly conditioning program
* Drive for show, putt for dough. Use the off-season to become a great putter indoors. Work on your stroke, accuracy, and speed.
* Improve your mental game. Visualize your swing.
* Don't let minor injuries become major injuries. Pain is a warning system to alert you to developing problems. Get help from your local health professional
(Doctor, Athletic Therapist, Physiotherapist) - 31525
Implementing a golf specific fitness program in the off season that includes strength training, flexibility & mobility training and cardiovascular conditioning at least three times a week can decrease injury or re-injury risk and improve golf performance. This is important as the golf swing requires a lot of effort and power that creates a large amount of stress on your body. If you begin the season with weak, inflexible, and unconditioned muscles you are setting yourself up for injury - especially to the structures in your low back where you rely on complex movements such as flexion, rotation and extension during your swing.
Let's look at the benefits that improving your fitness in the winter season can have on your golf game. First we'll look at increasing the strength of your golf specific muscles. Your leg muscles provide the power for the beginning of your swing. Your abdominal and back muscles move that power to your torso to increase the speed of your swing and produce a strong rotation from the core. Last but not least your shoulder and arm muscles will help with accuracy and control of the club head.
Flexibility & Mobility training is a very important component to improving your golf swing and decreasing the risk of injury. A flexibility program should focus on overall body mobility and stretching. Specific areas to target include the hips, hamstrings, upper and lower back, and shoulders. Core stabilization exercises incorporating fit-balls, yoga, or pilates should also be included. Stretching exercises should follow a warm up, and be included in the cool down phase of your conditioning program.
Walking an 18 hole golf course can take a lot of energy. Improving your cardiovascular fitness in the off season can help you maintain focus and avoid burn out on the back nine. There are a variety of cardiovascular exercises to choose from - biking, rowing, playing squash, treadmill, etc - the key is to choose something you enjoy
The combination of all three of these training principles (strength, cardio, flexibility) implemented into your off season fitness program will not only help you mentally while you wait for the season to begin, but will more importantly help reduce your risk of injury, enhance your motivation, and best of all improve your golf game!
Tips for Winter Conditioning:
* Before you start a conditioning program, assess your current level of fitness. Consult with your family Doctor, or seek advice from a qualified health professional.
* Book a golf performance assessment to find out your physical limitations.
* Make a commitment to begin or maintain a golf specific conditioning program to correct your physical limitations. Write down your goals.
* Take advantage of indoor golf facilities to practice your skills.
* Use the winter months to refine your swing. Seek training from a golf Professional.
* Include practice swings into your weekly conditioning program
* Drive for show, putt for dough. Use the off-season to become a great putter indoors. Work on your stroke, accuracy, and speed.
* Improve your mental game. Visualize your swing.
* Don't let minor injuries become major injuries. Pain is a warning system to alert you to developing problems. Get help from your local health professional
(Doctor, Athletic Therapist, Physiotherapist) - 31525
About the Author:
Looking to find the best deal on golf fitness, then visit www.popfitness.ca to find the best advice on golf specific fitness for you.
