The winter months can pose a challenge for golfers to stay mentally and physically fit for the impending season. Becoming a couch potato while waiting for the snow to melt and the sun to shine, is not the ideal way to transition back into season. In order to prevent injuries and enhance your golf game in the summer a commitment to a fitness program in the winter is key.

Implementing a golf specific fitness program in the off season that includes strength training, flexibility & mobility training and cardiovascular conditioning at least three times a week can decrease injury or re-injury risk and improve golf performance. This is important as the golf swing requires a lot of effort and power that creates a large amount of stress on your body. If you begin the season with weak, inflexible, and unconditioned muscles you are setting yourself up for injury – especially to the structures in your low back where you rely on complex movements such as flexion, rotation and extension during your swing.

Let’s look at the benefits that improving your fitness in the winter season can have on your golf game. First we’ll look at increasing the strength of your golf specific muscles. Your leg muscles provide the power for the beginning of your swing. Your abdominal and back muscles move that power to your torso to increase the speed of your swing and produce a strong rotation from the core. Last but not least your shoulder and arm muscles will help with accuracy and control of the club head.

Another crucial component in decreasing the risk of injury and improving swing performance is flexibility & mobility training. This type of program should focus on your golf specific muscles such as hips, upper and lower back, and shoulders. You can also include core specific stabilization exercises such as yoga or pilates. Stretching is an important component both pre and post strength or cardiovascular program.

Finally in order to have the stamina to complete 18 holes you must include cardiovascular conditioning into your golf specific fitness program. Pick an exercise you will enjoy doing – walking, treadmill, squash, biking, etc. Committing to a cardio conditioning program will ward off early fatigue on the back nine and help keep you focused the entire game.

The combination of all three of these training principles (strength, cardio, flexibility) implemented into your off season fitness program will not only help you mentally while you wait for the season to begin, but will more importantly help reduce your risk of injury, enhance your motivation, and best of all improve your golf game!

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

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