Winter has always been considered the ‘busy
season’ for competitive golfers. When you look
at players on tour, it is easy to see that
once those first tournaments begin in
February, the schedule doesn’t let up until
fall. For those who haven’t started a fitness
program in their off season can find it
challenging at best to make the appropriate
amount of time and adjustments to their travel
schedules to fit it all in. This is why the
winter season is so critical to begin any
serious exercise program.
As a fitness trainer who works with players on
tour and competitive golfers of all levels, my
schedule remains full during this critical
time. In reality, we only have approximately 8
weeks to go through the evaluation process and
begin new programs designed to address
physical weaknesses from the previous season.
We also need to factor in a much needed rest
and relaxation phase so each player can take
the necessary time to recharge their batteries
for the future.
Here are some great places to start in
building a stronger body with improved motion
for a more effective swing. Try these in your
off season and you’ll see an astounding
difference next spring!
Push Up-Pull In
This is a great combination move for building
upper body strength while engaging the core
muscles at the same time. Begin by placing
your feet on top of a fitness ball. Proceed
into a full push up by slowly lowering your
body to the ground. Once you return to the
start position, begin rolling your feet
towards your upper body with your knees tucked
in. Keep those abs tight!
Hips Down-Knee In
One of the great things about combination
moves is that it allows you to accomplish
several objectives within one exercise
selection. Not only does this move strengthen
your glute muscles for the swing, but it
focuses your body to maintain better balance
while working your core. Place your head and
neck on a fitness ball while your feet are
firmly planted on the ground. Lower your
glutes towards the floor and tightly squeeze
them on the way back up. As you approach the
top of the movement, lift one leg up as you
lead your knee towards your chest.
Squat to Rotate
Be sure to work hard on building those legs
independent of one another. We need strength
in both to get the most out of your swing.
Place one leg on top of a fitness ball and
extend the leg to the side. Lower your body to
a full squat position while sitting back on
your heels. As you raise your body up, begin
rotating away from the ball until you are in a
standing position.
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