-Energize Your Game by Re-Energizing You-
by Executive Fitness Leaders Staff
After Tiger Woods’ performance at the British Open and the continued dominance of the physically fit Annika Sorenstam, I doubt there are many doubters in regards to the benefits of being fit for golf. All you have to do is watch the leaderboards at professional golf tournaments and you can see the fit and healthy making their marks on the game, more so now than ever before.
The list of positive benefits associated with fitness in the golf world is so vast that it is hard to pick out just a few. There are however, some very specific ones directly related to improving your golf game that should be of some interest to a golf enthusiast of any age. By following a proper fitness plan you can help to add more power to your swing, improve your flexibility and range of motion, and increase your energy and endurance levels. Small improvements in these areas can result in huge gains on the golf course and help you to feel better about yourself for anything you do.
With so many different exercises out there being toted as the golden one, it is worth noting that there is not a quick fix or golden exercise. A well-designed routine needs to provide a sufficient workout to fully prepare the body for whichever activity you have planned. Some of the main golf benefits from these routines include improved power for longer drives, a more fluid and relaxed swing; and increased energy and endurance levels to help avoid both physical and mental mistakes due to fatigue.
The exercises selected for this routine are aimed at being effective in improving your fitness levels, while also not requiring much equipment to reap the rewards if you stick to it.
This routine should be performed 2-3 times per week with at least 1 day off between workout days. Combining exercise with healthy eating and sufficient sleep are the most effective ways to attain the best results possible.
Equipment You’ll Need:
Stability Ball
Step 1: Start with the ball pressed between your lower back and the wall. Position your feet shoulder‑width apart so that your weight is on your heels as if you are going to sit in a chair. Press your back into the ball for support.
Step 2: Begin the descent keeping your core muscles tight and continue to press your back. Descend to a ninety‑degree angle at the knee joint.
Step 3: Keep your back pressed on the ball and extend your knees and return to the starting position.
Sets & Reps: Complete 2-3 sets of 12-15 repetitions. Try holding the squat to challenge yourself as you get stronger.
Exercise 2: Back Bridge on Swiss Ball
Lie face up on floor with feet heels propped on ball. Keeping abs tight, slowly lift your hips off the floor (squeezing the buttocks) until the body is in a straight line.
Sets & Reps: Hold for a few seconds and lower, repeating 10 to 15 times. To make it easier, place ball under knees rather than under heels. To make it harder, cross your arms across your chest.
Lie on your back with your hands above your head, and position your stability ball between your feet. Squeeze the ball with your feet and slowly raise the ball up while also raising your head and arms up to meet the ball. Return to original position and repeat.
Sets & Reps: Complete 6-15 reps for 2-3 sets. To increase difficulty try passing the ball to your hands, returning back to original position, and then back up to pass the ball back to your feet.
Lie facedown in a push‑up position with your forearms resting on the floor. Elevate your body onto your toes and elbows while squeezing in your stomach muscles. Your body should form one line from your head to your heels.
Sets & Reps: Aim to hold this position for 30 seconds. To make it harder, try raising one foot and holding. Repeat with opposite leg and continue for 15-30 seconds.
Kneel in front of an exercise ball and lay your torso on top of it. Roll forward on the ball until the hands touch the ground and continue to “walk” out with the hands. Roll as far as you feel comfortable and try to work yourself out further and further towards your feet. When rolling back do not drag your hands, keep each “step” slow and controlled while maintaining your balance.
Reps & Sets: Perform 3-5 pushups, then roll back and immediately repeat again 2 or 3 times. You can spread your legs a bit to help with stability.
Lie face down on the floor with your arm stretched out directly overhead (like Superman flying, hence the name). Raise one arm, your head, and the opposite leg off the floor and hold it there for 2 seconds and squeeze. Lower yourself back to the ground and repeat with the opposite side.
Sets & Reps: Complete 6-12 raises per side, and try for 2-3 sets. You can make this exercise a little more challenging by lifting both arms and legs off the ground at the same time and holding for a little longer.
Lift your body off the ground and balance on one forearm and the side of your foot. Maintain a straight body by keeping your head back, legs straight, and arm locked.
Sets & Reps: Hold for 6-20 seconds. Increase difficulty by slowly dipping your hip and returning original position. Repeat 6-10 times with the hip dip.
This routine focuses on improving some very key areas of strength, balance, and flexibility in the development of your golf game. By improving these factors, your body and mind will be in better shape to consistently execute the very intricate nuances of the game of golf. If you develop your mind and body, the swing, which ultimately has the final decision on the destination of that little white ball, may just become a little less stressful and a little more enjoyable. We should play golf to relax and get some fresh air. Help yourself as best you can by getting healthy and energized by taking care of yourself before it is even time to tee it up.
Colin Peden, B.Sc.
Executive Fitness Leaders.
Model: Laura Robinson, Registered Massage Therapist at EFL.