Tips For Teeing Off In Top Shape!

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.

The effort and power you put into your golf swing puts a lot of stress on your body. Unconditioned muscles are weak and inflexible causing them to be more prone to injury(sprains, strains, etc). This is especially true for the structures of the back, due to the forward flexion, rotational, and extension components that occur during your swing. A golf specific conditioning program including strength training, flexibility training, and
cardiovascular conditioning is recommended to lower the risk of injury and improve performance. To incorporate this type of program into your daily schedule strive for an initial time commitment of 30 minutes, three times per week.

There are numerous benefits to improving your physical fitness in the off-season. Consider the benefits of strength training golf specific muscles. Increasing the strength of your leg muscles helps to produce the power for the initial stage of your swing. Strong, stable core muscles (abdominals & back) transfer that power from your legs to your torso to speed up your swing, and produce the swinging/rotation action. Finally, strong upper extremity muscles (rotator cuff, biceps, triceps, scapular stabilizers) help to establish the control and accuracy of your 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.

Improved cardiovascular conditioning will enable you to maintain your energy levels and stay focused for 18 holes. Increased cardiovascular fitness will decrease your risk of early fatigue and burn out on the back nine. The key to maintaining your commitment to a conditioning program is to pick something you will enjoy. Brisk walking, biking, elliptical trainers, and playing squash are all great examples of cardiovascular activities.

Applying all three of these components into an off season conditioning program will not only decrease your risk of injury and help improve your golf game, but will also help keep you motivated and mentally prepared while you wait for the snow to melt.

Tips for the Off Season:

* Always consult with a physician to assess your current health before beginning a fitness program
* Find out our physical limitations by booking a golf fitness performance assessment with a professional
* Begin by writing down your goals - them commit to starting or maintaining a golf specific fitness program
* Use your local indoor golf facilities to hone your skills
* Use the off season to improve your swing - talk to a golf professional
* Include sport specific skills such as practice swings into your fitness program
* Become a great putter in the off season - work on accuracy, speed and stroke indoors
* Work on your mental game - learn how to visualize effectively
* Monitor any aches & pains. Don't let minor injuries become major. Visit a health professional for advice