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.


Susan Hill is a CHEK golf biomechanic, sports nutritionist and fitness trainer. For more information on her golf specific programs, visit http://www.fitnessforgolf.com.