Trevor Ng
Me and My Golf is an online coaching platform founded by golfers Piers Ward, Andy Proudman, and Neil Dawson. It offers 24/7 access to simple, step-by-step plans to improve one's golfing performance. The platform provides coaching plans, videos, and drills to help golfers of all levels lower their scores and improve their swings. Me and My Golf also offers fitness plans designed to help golfers improve their strength, flexibility, and cardiovascular health, which can lead to better balance, increased swing speed, and reduced risk of injury. The fitness plans include core strengthening exercises, upper body strength exercises, and flexibility exercises.
| Characteristics | Values |
|---|---|
| Founders | PGA coaches Piers Ward and Andy Proudman |
| Rating | 4.8 out of 5 based on 205 customer ratings |
| Target Audience | Beginners, intermediate, and advanced golfers |
| Features | On-course game management videos, coaching plans, step-by-step improvement plans, fitness training tips, and simple drills |
| Training Recommendations | Training 3-4 times a week with a mix of strength training, flexibility exercises, and cardiovascular workouts |
| Training Benefits | Improved strength, flexibility, cardiovascular health, balance, swing speed, and reduced risk of injury |
| Training Exercises | Core strengthening exercises (planks, Russian twists, bird dog), upper body strength exercises (push-ups, dumbbell rows), and flexibility exercises (hamstring and hip flexor stretches) |
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What You'll Learn
Strength training
A strong core is fundamental to a stable and powerful golf swing. Core muscles, including the abdominals, obliques, and lower back, play a crucial role in maintaining balance and generating rotational power. Incorporating exercises such as planks, Russian twists, and the bird dog movement can effectively strengthen these core muscles.
Additionally, strength training should target the upper body to improve posture and stability. Push-ups are an excellent way to strengthen the chest, shoulders, and triceps, while dumbbell rows can enhance upper back strength.
Golfers can also benefit from exercises that improve overall strength and muscle endurance. For example, Russian twists can be performed with a weight or medicine ball to increase the challenge. Similarly, adding weights or resistance bands to movements like the bird dog can further enhance muscle strength and endurance.
By integrating strength training into their fitness routines, golfers can take their performance to the next level, improving their swing speed, balance, and overall endurance on the course. It is important to note that a well-rounded fitness routine for golfers should also include flexibility exercises and cardiovascular workouts in addition to strength training.
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Flexibility exercises
Twist Stretch
- Start with your legs wider than your hips.
- Rest your right hand on your lower back, palm facing away from you.
- Inhale.
- With an exhale, bend your right knee and reach your left hand outside your right foot.
- With an exhale, lift your torso up and switch your hands, placing your left hand on your lower back.
- Twist toward the left, reaching your right hand around the corner, and follow your hand with your gaze to exaggerate the twist.
- Repeat six times and switch sides.
This stretch is great for loosening up your hamstrings and lower back. Tight hamstrings can put pressure on your lower back, so this stretch will help to alleviate back pain and increase the range of motion in your legs.
Hamstring Stretch
- Step your right foot forward in a short lunge position with both heels on the ground.
- Place your hands on your hips or hold a golf club with one hand to help with balance.
- Tuck your pelvis in and engage your left glute.
- Inhale.
- With an exhale, bend your back leg and extend your front leg into a hamstring stretch.
- Lower your torso while keeping your back straight.
- Inhale and return to your lunge.
- Repeat this action six times, breathing through the stretch.
This stretch is another great way to relieve pressure on your lower back.
Chest and Diaphragm Stretch
- Stand with your feet hip-width apart and grab your golf club with each hand.
- Lift the golf club over your head and, with an inhale, begin to floss it behind you until it is parallel to the ground.
- With an exhale, return to your original position.
This stretch opens the chest and diaphragm muscles, loosens the spine, and alleviates back pain and tightness.
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Cardiovascular workouts
While golf is considered a low-intensity cardio activity, cardiovascular conditioning is still important for golfers, especially if playing multiple rounds on consecutive days. Cardiovascular workouts can help improve endurance and performance on the course, as well as overall heart health.
Interval Sprints: Interval training can effectively improve cardiovascular fitness and explosive power. This involves alternating between periods of high-intensity work and low-intensity recovery, mimicking the stop-and-start nature of golf. For example, you can step up and down for 30 seconds, and then increase the intensity by jogging or jumping for another 30 seconds. You can also try sprinting uphill and then walking or jogging downhill on a treadmill to simulate the intensity of a golf round.
Side Shuffles: Side shuffles help develop lateral agility and quickness, which are important for navigating the golf course and adjusting to uneven terrain.
Moderate-intensity Physical Activity: Maintaining a moderate heart rate during a round of golf can be considered moderate-intensity physical activity. Walking the course while carrying a bag can achieve this, with a typical middle-aged golfer's heart rate ranging from 110 to 120 beats per minute for most of the round.
It is important to note that cardiovascular workouts should be complemented by muscular conditioning, adequate refuelling, and proper sleep to ensure optimal performance and recovery, especially for tournament golfers or those playing multiple rounds.
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Mobility and endurance
Golf is a physical sport that demands strength, flexibility, and endurance. To excel at the game, it is important to incorporate a well-rounded fitness routine into your training regimen.
To improve mobility, golfers can incorporate dynamic stretches into their routine. This could include exercises like hip circles, shoulder dislocations, and spine twists. These exercises help improve the range of motion in the hips, shoulders, and spine, which are crucial for a powerful and fluid golf swing. Additionally, mobility exercises like foam rolling or using a lacrosse ball to release muscle tension can help golfers recover between games and maintain their mobility.
For endurance, golfers can focus on building their cardiovascular fitness. This can include activities such as running, swimming, or high-intensity interval training (HIIT) workouts. These exercises help improve heart and lung health, allowing golfers to have more energy and endurance during their rounds. Additionally, endurance training can help golfers maintain their focus and mental stamina, enabling them to make better decisions throughout the game.
By prioritizing mobility and endurance in their fitness routines, golfers can take their performance to the next level, reducing their risk of injury and enjoying a healthier, more active lifestyle.
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Health and fitness tracking
Golf is a physical sport that demands strength, flexibility, and endurance. To excel at this sport, it is important to incorporate a well-rounded fitness routine into your training regimen.
A good health and fitness tracking system should include strength training, flexibility exercises, and cardiovascular workouts. Strength training is a cornerstone of any fitness program and is especially important for golfers. Building strength in key muscle groups can help improve your swing power and control. A strong core is vital for a powerful and stable golf swing. The core muscles, including the abdominals, obliques, and lower back, are responsible for maintaining balance and generating rotational power during your swing. Exercises such as planks, Russian twists, bird dogs, push-ups, and dumbbell rows can help strengthen these core muscles.
Flexibility exercises are also key to improving your game. Golfers can benefit from improved flexibility and mobility to unlock their true golfing potential. Hamstring and hip flexor stretches can help increase your range of motion and improve your swing.
Cardiovascular health is another important aspect of fitness for golfers. Improved cardiovascular fitness can lead to better endurance, allowing you to maintain your energy and focus throughout the game. It can also help reduce fatigue and improve recovery between holes.
By integrating fitness tracking into your regular golf practice, you can enhance your performance, improve your health, and enjoy a more active lifestyle. Consistency and dedication are key to success in golf, and by tracking your health and fitness, you can identify areas for improvement and measure your progress over time.
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Frequently asked questions
Me and My Golf is an online coaching platform founded by golfers Piers Ward, Andy Proudman, and Neil Dawson. It offers 24/7 access to simple, step-by-step plans to improve your golf game.
Me and My Golf provides fitness plans specifically designed for golfers to improve their strength, flexibility, and cardiovascular health. These plans can help golfers increase swing speed, improve balance, and reduce the risk of injuries.
Me and My Golf emphasises the importance of strength training for golfers, particularly core strengthening exercises. They recommend exercises such as planks, Russian twists, bird dogs, push-ups, and dumbbell rows.
Golfers should aim to train at least three to four times a week, incorporating strength training, flexibility exercises, and cardiovascular workouts. It's important to also include rest days for recovery to prevent overtraining.
By improving your fitness, you can enhance your performance on the golf course. Increased strength and flexibility can lead to better swing power, control, and speed. Additionally, you'll enjoy the benefits of a healthier and more active lifestyle overall.
