Harper Lin
Golf conditioning is an essential component of performance enhancement and injury reduction. Golfers are at a high risk of developing overuse injuries to the muscles, tendons, ligaments and joint structures, particularly in the low back, hip and shoulder areas. To condition for golf, it is important to first recognise the demands of the sport and train for peak performance. Collegiate golf team coaches recommend their teams run two to three miles and do a lot of stretching and band work, staying away from heavy weights. Golf conditioning programs include exercises to improve motor control, such as the pelvic tilt test, and aerobic conditioning to improve heart health and maintain a healthy body weight.
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What You'll Learn
Strength training and conditioning
Golf is often viewed as a sedate activity, and many people see it as a sport for retirees or business executives. However, there is a growing demand for physicality in golf, and strength is key to improving athletic performance. Golfers can benefit from strength training and conditioning, which can help improve their game and prevent injuries.
Golfers should focus on developing physical qualities such as speed, power, and strength. This can be achieved through various exercises targeting different areas of the body. For example, full-body routines that include big moves such as squats, bench presses, barbell rows, and deadlifts can be done a few days a week. Additionally, stability training, such as single-leg single-arm dumbbell curls, can help improve balance, which is crucial in golf as it allows for better force application to the clubhead.
Rotational core exercises are also important for golfers, as they train the body to move fast and apply force quickly, which is essential for a powerful golf swing. The ability to rotate the hips and torso at high speeds is a key factor in generating power during the swing. Golfers can also benefit from RFD (rate of force development) exercises, which improve rotational power.
Motor control is another critical aspect of conditioning for golf. It helps golfers follow the instructions of their swing instructor, making technical changes more achievable. The pelvic tilt test is an excellent way to examine motor control and teach athletes how to replicate specific movements. During the warm-up phase, golfers should focus on movements that involve the pelvis, as it is crucial for desired muscle recruitment and stress distribution.
Golfers who have not previously engaged in strength training but have played a lot of golf may benefit more from strength training in the early stages of their training journey. This can help improve their performance and prevent injuries. Additionally, maintaining strength and RFD qualities can be accomplished with a low training volume, allowing golfers to stay strong and powerful during their competitive season without overexerting themselves.
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Aerobic conditioning
Golf is a sport that places significant stresses and torque on the body, particularly the low back, hip, and shoulder areas. As a result, golfers are prone to developing overuse injuries in these areas, with professional golfers injured twice a year on average, and amateurs once a year.
In addition to aerobic conditioning, golfers can benefit from strength training, which can be particularly useful for those new to strength training but experienced in golf. Strength training can be done with low training volume, helping to keep players strong and powerful during competition without wearing them out for practice.
Stretching is another important aspect of conditioning for golf, with collegiate golf teams, for example, doing a lot of stretching and band work. A recommended stretch for the hips and back involves lying on your back with legs straight up against the wall, then slowly lowering both legs to one side while bending the bottom leg and keeping the top leg straight. Hold this position for 30 seconds on each side.
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Stretching and band work
Golf conditioning involves a unique blend of strength, flexibility, and balance. Stretching and band work are essential components of a golfer's training routine, helping to improve their swing, increase distance, and enhance overall performance.
Resistance Bands
Resistance bands are a versatile, portable, and inexpensive tool that can be used almost anywhere. They help target the muscles used in golf and build strength by engaging more muscles.
Golf Stretching and Band Work Exercises
Torso Rotations:
- Place the resistance band at chest height and hold the ends or handles.
- Engage your core and rotate your torso away from the anchor point, mimicking a golf swing.
- Slowly return to the starting position and repeat 10-15 times on each side.
- This exercise strengthens the rotational muscles of your core, which are crucial for generating power in your swing.
Leg Squats:
- Stand on the resistance band with your feet shoulder-width apart, holding the ends or handles at shoulder height.
- Lower into a squat, keeping your chest up and knees behind your toes.
- Push through your heels to return to the starting position.
- Perform 10-15 repetitions.
- This exercise strengthens your legs and glutes, providing a stable base for your swing and enhancing power and consistency.
Side Steps:
- Place the resistance band above your knees and stand with your feet shoulder-width apart, slightly bent in a squat position.
- Step to the side, maintaining tension on the band, and then bring the other foot to meet it.
- Continue stepping side-to-side for 10-15 steps in each direction.
- This exercise strengthens the muscles in your lower body, including the glutes and hips, which are essential for stability and balance during your swing.
Shoulder Blades:
- Keep your arms straight while holding the resistance band and pull it apart, squeezing your shoulder blades together.
- Slowly return to the starting position and perform 10-15 repetitions.
- This exercise strengthens the muscles in your upper back and shoulders, improving posture and control during your swing.
Warm-up Routine:
- Start with isometrics using the resistance band for a warm-up, followed by 30 full golf-swing reps to practice your speed.
- You can use a feedback device like the Sports Sensors Swing Speed Radar to monitor your progress.
- This routine will give you a full-body workout in a golf-specific way, helping you achieve longer drives.
Additional Tips
- Focus on proper form during these exercises to avoid injury and get the most out of your workout.
- Aim for consistency by incorporating these exercises into your routine 2-3 times a week.
- Listen to your body and consult a fitness professional if you experience any joint pain during or after the workout.
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Swing mechanics
Secondly, your stance, or how you position your body relative to the ball and club, is vital. A good stance provides a foundation for power generation and stability during the swing. To achieve this, stand with your feet about shoulder-width apart, parallel to your target line. Bend your knees slightly, keeping your weight in the middle of your feet, and bend at the waist with your hips back and arms hanging comfortably. The ball position varies depending on the club, with longer clubs requiring the ball to be further forward.
Thirdly, the swing itself has several components, including the takeaway, backswing, downswing, impact, and follow-through. During the takeaway, the club moves back, ending when the shaft is parallel to the ground, with the clubface pointing down slightly. The backswing involves raising the club away from the target, and it's crucial to keep your elbows close to your body. The downswing starts with your lower body, firing your hips towards the ball, and it's important to maintain momentum through impact and follow-through.
To improve your swing mechanics, resources like instructional videos, coaching, and tools like Swing Align can help. Additionally, filming your swing and reviewing it can help identify areas for improvement. Remember, there is no one-size-fits-all approach to swing mechanics, so find a method that suits your personal style and stick with it!
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Motor control
Golfers are at high risk of developing overuse injuries to the muscles, tendons, ligaments, and joint structures, with professional golfers injured on average twice a year, and amateurs once a year. The most common sites of injury are the wrist, back, elbow, shoulder, and knee.
The pelvic tilt test in the TPI screen is a great way to examine motor control. Most people have the physical qualities to perform the movement, but struggle to replicate it without guidance. Once they are taught how the movement feels, they can usually perform it without issue, indicating that the brain has played a key role in the change.
Golfers can benefit from RFD and strength development/maintenance exercises to improve motor control. These exercises can be done with a low training volume, helping golfers stay strong and powerful during competition without wearing them out for practice. Strength training is especially beneficial for golfers who have not previously engaged in it.
Additionally, aerobic conditioning can improve the health of the heart, manage weight, and enhance performance during the final hour of play when fatigue sets in. Activities like cycling, hiking, walking, and swimming are recommended.
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Frequently asked questions
Conditioning for golf means different things to different people. For junior golfers, it could mean walking eighteen holes every day, or more, and building a good core through stretching and exercises like planks. For adults and senior golfers, it could mean long, slow cardio a couple of times a week. Collegiate golf teams tend to run two to three miles and do a lot of stretching and band work, avoiding heavy weights.
Conditioning can help improve performance and prevent injuries. Golfers are at high risk of developing overuse injuries to the muscles, tendons, ligaments and joint structures, particularly in the low back, hip and shoulder areas.
Some exercises that can help with conditioning for golf include cycling, hiking, walking and swimming. Another exercise is to lie on your back with both legs straight against the wall and slowly let both legs fall to one side. Bend the bottom leg and keep the top leg straight. Hold for 30 seconds on each side. You can also try an exercise to improve shoulder pain or impingement: wrap an exercise tube around a pole at mid-thigh height and stand sideways to the pole, holding the tube in the hand furthest from the pole. Keep your abdominals contracted and slowly pull the tube across your body in an upward motion as your trunk rotates outwards. Perform 13-20 reps on each side.
You will need a basic baseball cap to shield yourself from the sun. You should also invest in sunglasses that block UVA and UVB rays and wrap around your eyes. A rain jacket and a dry towel are also important for wet conditions. When it comes to shoes, you can start with sneakers instead of golf shoes.
The cost of golf balls can vary. If you've never played before or tend to lose a lot of balls, you should buy cheaper balls that cost around $20 a dozen. When you cut the number of lost balls back to three to five balls per round, you can buy balls that cost less than $30 a dozen. Only consider the $40 a dozen balls when you're losing less than a sleeve a round.
