Golf exercises to improve your play on the course

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Golf fitness exercises performed prior to a round of golf can greatly benefit any professional or amateur golfer. The benefits of a pre-round warm-up program are viewed weekly on the PGA TOUR, where the professional player will complete a series of golf fitness exercises to prepare for the upcoming round. A disconnect often exists for many amateurs when it comes to preparing for an upcoming round, and the result is less than optimal play and scoring on the course.

Forward lunge with reach

The overall goal of the entire pre-round warm-up program is to prepare the player for the upcoming round of the golf. The goal of golf fitness exercises within this program is to prepare the body to execute the mechanics of the golf swing. If we dissect the physical preparation portion of pre-round warm-up, we would see three distinct types of golf fitness exercises implemented into a pre-round warm-up program for the PGA TOUR professional.

The first golf fitness exercises within such a program are geared towards elongating (stretching) muscles that are tight. Muscles involved in the golf swing that are tight will restrict the body in the execution of the golf swing. This results in compensation patterns within the mechanics of the swing. To deter such a situation, it is best for the golfer to begin a pre-round warm-up with static stretches to elongate muscles associated with the golf swing.

Once a series of static stretches have been performed within a pre-round warm-up, the next step is activation. The golf swing is one of the most intricate athletic movements in sport today. As a result, it requires the body to perform finite neuromuscular actions in the correct sequence and with the correct timing. Error in either timing or sequencing will cause errors within the execution of the swing. To prepare the body in the execution of the finite neuromuscular actions within the swing, it is ideal to prepare the nervous system to fire at a very high rate of efficiency and speed. This is accomplished through a type of golf fitness exercises referred to as activation training. These types of exercises prepare both the nervous and muscular system for the athletic actions within the golf swing.

The final set of golf fitness exercises within a pre-round warm-up bridge the gap between warm-up and swinging of the club. The golf swing is an integrated athletic action where the entire body is utilized in the execution of the swing. The implementation of a third type of golf fitness exercise -- commonly referred to as dynamic training -- integrates the entire body "feet to fingertips" into multiple range of motion movement patterns. This is type of golf fitness exercise prepares the body to work as a unit in the execution of the athletic movement patterns within the golf swing, and a result is very beneficial in "bridging" the warm-up program from exercises to actual execution of the golf swing.

This week we will add a second dynamic exercise into the pre-round warm-up program we have developed within this series of golf fitness articles. Again, remember the progression of exercises to follow within a pre-round warm-up program. The first step is elongation with the utilization of static stretches. The second step is activation, and the final step is dynamic training.

The second dynamic exercise within this pre-round warm-up program is the Forward Lunge with Overhead Arm Raise. This dynamic exercise is geared toward creating mobility in the hips, thoracic spine, stability in the core, and total body integration. Begin this exercise standing upright, feet together, arms resting at your side, and eyes looking forward.

Perform the dynamic exercise by stepping forward with the left foot into a lunge position. Plant the left leg on the floor, toes pointed forward, and torso upright. Lower your hips to the floor by bending both knees. Lower the hips to the floor until the left thigh is parallel to the floor. At the bottom position of the lunge, elevate both arms overhead keeping the elbows straight. Pause for one second, lower the arms, and return to the starting position of the exercise. Repeat the exercise with the opposite leg. Alternate back and forth for 10-15 repetitions. Keep the torso upright and extend the arms as high as possible overhead.

Golf fitness exercises within a pre-round warm-up program can greatly benefit the amateur player during a round of golf. Such a program prepares the body to execute the golf swing providing the golfer a greater opportunity of success on the course.