Golf fitness exercises to improve your game

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Sean Cochran demonstrates the Spider exercise.

An integral part of on-course play is a pre-round warm up. A portion of a pre-round warm up should incorporate golf fitness exercises, which will be geared towards preparing the body to swing a golf club. Often the amateur or recreational golfer will not utilize golf fitness exercises within a structured pre-round program, which results in poor shots during the course of play, especially in the beginning part of the round.

The goals of a pre-round warm up are to prepare the body, mind, and swing for the upcoming round of golf. Golf fitness exercises are slotted into the "preparation of the body" part of this equation with the intent of getting the muscles and joints of the body ready to execute the golf swing.

We must keep in mind the golf swing requires certain levels of mobility (i.e. flexibility) and stability (i.e. strength) to execute correctly. If these two physical parameters are not present within the muscular system, executing an efficient golf swing will become extremely difficult.

One aspect where we can address the mobility and stability requirements of the golf swing is within the pre-round warm up. As stated previously, golf fitness exercises within a pre-round warm up are split into three separate categories. Each category has a specific goal as it relates to preparing the body for the upcoming round as well as addressing the requirements of the swing relative to the body.

The first category of golf exercises involves elongating (i.e. stretching) muscles that may be "tight". If muscles associated with the golf swing are in a shortened position, this will cause movement restrictions, thus decreasing ranges of motion, which can cause compensations within the biomechanics of the swing. Golf fitness exercises within this category are commonly referred to as static stretches.

The second category of golf fitness exercises activates the nervous system to coordinate the finite muscular actions required in the execution of the golf swing. We must keep in mind the golf swing is one of the most intricate athletic actions in sports today, and it requires precision in terms of timing and sequencing to execute correctly. Any error in timing or sequencing will result in poor execution of the golf swing.

To prevent such a situation from occurring and to prepare the body in the execution of the finite neuromuscular actions, 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.

Once the muscles of the body have been elongated and the nervous system is activated, the final set of golf exercises within a pre-round warm-up can be introduced. Keep in mind the golf swing is a total body athletic action in which the entire muscular system is utilized in the execution of the swing. As a result, it would be ideal to implement dynamic training at this point in our warm-up routine. This type of golf fitness exercises integrates the entire body -- feet to fingertips -- into multiple ranges of motion cross-specifically to the movement patterns of the swing.

This type of golf exercise also prepares the body to work as a unit in the execution of the athletic movement patterns within the golf swing, and as a result is very beneficial in "bridging the gap" of the pre-round warm-up program from exercises to actual execution of the golf swing.

This week we will add a third dynamic golf exercise to the pre-round warm-up program we have developed within this series of articles. The Spider is a somewhat advanced dynamic golf exercise, but it is ideal for creating mobility in the hips, flexibility in the hamstring complex, stability in the core, and integrating the entire muscular system.

Begin the Spider by placing yourself in a standard push-up position, back flat, hands shoulder width apart, and eyes looking down. Start by lifting your left foot and placing it outside the left hand. Slowly attempt to press your left forearm down towards the floor, keeping your left hand on the floor. Lower your forearm as low to the floor as possible, and hold for one second. Return to the starting position of the exercise and repeat with your right hand and foot. Perform 5-10 repetitions of this dynamic golf exercise.

Golf exercises within a pre-round warm up program can take as little as 10 minutes to complete and provide numerous benefits to your golf swing. Remember, the execution of the golf swing requires certain levels of mobility and stability within the muscular system of the body. Golf exercises can assist in the development of these requirements of the swing.

To learn more about Sean Cochran and his golf fitness programs go to http://www.seancochran.com/.