Prepare your golf game for Spring by preparing your body during the Winter…

By Tom Ream, PGA Head Instructor at the Pinewild Golf Academy in Pinehurst, NC.

The best way to prepare your body for the upcoming spring golf season is to begin a golf specific fitness plan that includes stretching, moderate strengthening and cardio work (walking or running).  Before beginning any fitness plan you should consult with your doctor first.

Stretching:

The simplest way to stay “golf flexible” during the winter is to hit balls 2-3 times per week.  This can be done at the range (outdoors), at an indoor facility such as a golf dome or even in your garage into a net.  The basic idea is to continue hitting golf balls throughout the year so that you don’t loose flexibility during the off season.  If hitting golf balls is not an option, then making swings with any of your golf clubs for 5 – 10 minutes per day 2-3 times per week will fill the void.  Adding weights to your golf clubs would enhance the stretching affects as well as incorporate some moderate strengthening.  The best and longest lasting plan would be to begin a golf specific fitness plan outlined by a certified trainer. 

Strengthening:

Adding strength to your bodies “core” muscles will help to add support and stability to your golf swing.  The primary areas that should be focused on are the shoulders, abs and upper legs.  Golf specific strengthening should be done with very light weights focusing on the target muscles.  A typical routine would consist of two sets with ten repetitions in each set.

Cardio:

The typical 18-hole round of golf walking is approximately 6 miles while the average 18 hole round in a cart is close to 3.5 miles walked.  To reduce fatigue late in the round which can lead to poor timing and bad weight transfer, aerobic training will increase overall fitness and delay how long it takes to become fatigued.  During the winter months walking on a treadmill or using a stationary bike are excellent ways to improve endurance.

For anyone wishing to obtain a golf specific fitness program created by Randy Meyers, Director of Fitness at Sea Island Resort in Sea Island, Georgia, you can contact Tom Ream at the Pinewild Golf Academy.

For information on the schools and lesson plans available with Tom Ream please call or email at 910-235-9191 or academy@pinewildcc.com