Start of the Golf Season
The golf season is finally upon us and that means it’s time to start hitting the fairways! With this in mind, we want to ensure that our bodies are ready to perform at their best while minimizing the risk of injuries. In this blog, you will find valuable insights and tips on how to prepare your body for this upcoming season.
1. Assess your current physical condition
Before you start your golf season, take some time to evaluate any current/lingering injuries or movement restrictions that may affect your game. If this is the case, consider consulting with your physiotherapist before you hit the course this summer.
2. Develop a warm-up routine
A proper warm-up routine plays a vital role in preparing your body for the specific demands of the game. Dynamic exercises are an excellent way to prepare your body for a round of golf. Exercises such as arm circles, leg swings, trunk rotations, walking lunges with a twist, and high knees are a great place to start. Click here for some dynamic warm-up ideas.
3. Supplement with a complimentary training program
A well-rounded training program is essential for golfers. To prepare your body for the physical demands of golfs, focus on three key areas:
a) Cardiovascular Fitness:
- Engage in regular cardiovascular exercises (e.g., brisk walking, cycling, or swimming) to improve your stamina and endurance on the course
- Aim for at least 30 minutes of moderate-intensity cardio exercises, three to five times per week
b) Flexibility and Mobility:
- Enhance your flexibility and mobility to achieve a full range of motion during your swing
- Perform stretching exercises that focus on your shoulders, hips, hamstrings and upper and lower back
c) Strength and Stability:
- Strong muscles and stable joints will help generate power and maintain balance during your swing
- Develop functional strength and stability through exercises like squats, lunges and planks
If you are battling an injury or have questions about certain exercises, consider booking with us today!
4. Gradually increase training intensity
To avoid overexertion and potential injuries, it’s essential to gradually increase the intensity of your training. Start with shorter practice sessions and gradually build up the duration and intensity. You may want to consider hitting the range and taking a few practice swings before hitting the course for the first time this year. This progressive approach will allow your body to adapt and develop the necessary strength to prepare for this upcoming golf season.
5. Rest and Recovery
Rest and recovery are just as critical as training itself. Adequate rest allows your body to repair and regenerate, preventing burnout and improving overall performance. Incorporate rest days into your training schedule. These days can involve foam rolling and gentle stretching sessions to help aid in muscle recovery and relaxation.