In-season golf fitness training

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The last series of articles we did presented a comprehensive pre-round preparation program. The goal of this program was to prepare you physically, biomechanically, and mentally for your upcoming round.

Sean Cochran

Sean Cochran is one of the most recognized golf fitness instructors in the world today. He travels the PGA TOUR regularly and works with TOUR professionals, most notably Masters and PGA Champion Phil Mickelson.
He has been involved in the production of numerous golf fitness videos and books including Core Golf Fitness. He has authored numerous articles with publication credits in Golf Digest, Sports Illustrated, and Golf Magazine.
In addition to working with Mickelson, Cochran has worked with LPGA Champion Hee Won Han, U.S. Open Champion Corey Pavin, world-renowned golf instructor Rick Smith and short game expert Dave Pelz.
Cochran continues to speak at seminars and clinics around the country on golf fitness. In his free time he enjoys golf and surfing. He resides in Del Mar, Calif.
To learn more about Sean and his golf fitness programs, click here

At this juncture of the year and having completed our series on pre-round preparation, it is time to add the next module of your golf swing improvement program -- your in-season golf fitness program.

The goal of this program is to provide you from a physical perspective the greatest opportunity to improve your golf swing, avoid injury, and maintain a competitive level of play from the first round of the year to the last.

The process by which we will accomplish this goal is through the dissemination of information on in-season golf fitness training, golf specific exercises, and the development of an individualized golf fitness program.

We will utilize a model for golf fitness training utilized by PGA TOUR players during their golf season. The model will be modified to accommodate time restrictions and additional constraints levied upon the amateur golfer.

Not that we know the goals of our in-season golf fitness program and the process by which they will be achieved, let us begin. First and foremost, during the golf season more time should be spent on the course, at the range, and on the putting green than in the fitness room.

The reason for this prioritization of time and focus is a result of this time of the year is the golf season. This is the time of year to play and practice. Golf fitness becomes tertiary in terms of importance, but not should be forgotten as it often is for the amateur at this time of the year.

Remember, the goal of fitness training is to develop and maintain the physical parameters of flexibility, balance, strength, and power required to execute an efficient golf swing. If one negates or ignores this aspect of their golf game, the swing as well as scores can deteriorate. This is why at this time of the year it is still very important to maintain a consistent golf fitness program.

A golf fitness program during the season will address the points of flexibility, balance, strength, and power. The program will maintain the levels of these physical parameters developed in the off-season as well as keep you injury free.

The first segment of your in-season program is flexibility training. Flexibility training is of great importance at this time of year for a number of reasons. The golf swing requires you to draw the club through a long range of motion. If your flexibility starts to diminish during the season, the golf swing will become inhibited and cause difficulties in the execution of the swing.

Secondly, during the course of a round and season, muscles become fatigued. Once muscles become fatigued, they become "tight", causing restrictions in movement, and an increase in the possibility of injury. Flexibility training on a consistent basis will stretch "tight" muscles from the swing and decrease the possibility of injury.

To being our in-season flexibility program we will start with the legs and work our way up the body. That being said, our first flexibility exercise focuses on the calves and is simply called Standing Calf Stretch.

Even though the calves do not appear directly related to the golf swing, if they become tight then restrictions in other joints (such as the hips) are likely to occur, thus causing problems in your golf swing.

To begin the exercise, place both hands on a wall, arms straight, and body leaning forward. Extend your right leg backwards until it is straight, point your heel towards the wall, and bend the left leg.

Press your body weight into the wall, keeping your right heel on the floor. Allow your left leg to bend. Continue to press into the wall until tension is felt in your right calf. Hold this position for 30 seconds and repeat with your left calf. Do not "bounce" in this stretch.

Next week we will continue developing your in-season golf fitness program with the addition of more flexibility exercises.