While the uninitiated think that golf
is a game that requires little physical prowess, experienced players know
better. When it comes to playing a round and doing it well, the game demands
strength, endurance, and flexibility. A golf fitness workout is a must to
accomplish these things.
A good golf workout
plan involves a routine that is followed diligently off the green. So, if
you want to drive the ball 300 yards, a fitness plan and some strength training
can help.
In research for my website I was lucky enough to catch up with
Nick Buchan, Owner/Head Coach of Stronger Golf. Nick is a Titleist Performance
Institute (TPI) certified strength coach with a passion for getting golfers
stronger and moving better. Through Stronger Golf he uses unique,
research-based training methods to create stronger, faster, more athletic
golfers. Golfers who are more coachable, achieve higher levels of skill
mastery, play injury free, and for longer, because of improved physical
fitness.
What I hadn’t
considered as a low mid-handicapper is how my fitness and conditioning is
holding back my progress, limiting my ability to hit longer drives, and increasing
my chances of injury.
Nick
explained that 80% of golf injuries are through overuse. The most common golf
injuries are those involving the lower back and the upper limbs. Just think
about the centrifugal force generated by your golf swing. This is really
pulling the top and bottom parts of the body in different directions.
Therefore, strength in your joints is critical in injury prevention.
Some tips for creating a fitness plan
that can genuinely improve a game and your overall health include:
1. Don't underestimate
the value of strength - While golf isn't necessarily a game of brute
strength, muscle development does matter. The stronger a player is, and
the better the form, the more distance they are likely to get on drives.
To build up the strength it takes to lower one's score, make sure resistance
and weight training are included in an overall golf exercise program. A
player doesn't have to look like a bodybuilder to enjoy a good game, but
stronger arm, back, and leg muscles can make a difference. So, don't overlook
building these areas up when putting together your routine. Perhaps
as a minimum some press ups or sit ups at home each morning will strengthen
your core and upper body.
2. Endurance can help
your game - There's nothing more frustrating than getting tired or achy on the
back nine and then missing the putt on the 18th to win the match or shoot your
best score. To avoid this, make sure endurance training goes into a golfing
workout. Basic cardiovascular exercises can help a great deal on this end. You
don’t have to run 10k every week, for some of you it will simply mean getting
off the sofa in the evening and going for a walk, seriously, this will
help.
3. Stretching is vital
– Nothing can side-line a game faster than a pulled muscle. A fitness
routine should include simple stretching exercises to avoid this issue. These
exercises should include stretching the back, hamstrings, arms, neck, and
so on. Would an athlete run a marathon or 100m sprint without warming up?
Therefore, it's not a bad idea to add stretches as part of a pre-game routine
to loosen up before walking up to the first tee.
4. Diet makes a
difference - Diet is a part of fitness. Be mindful; it is essential to
remember it as part of a golf fitness workout program. Generally, a well-balanced
and healthy diet can make a difference in endurance and ability to play
through. If extra weight is causing a problem on the course, dropping a
few pounds can help. You might find that losing a few pounds or improving
endurance will have benefits in other areas of your life as well.
