By Sean M. Cochran
Special to PGATOUR.com

Over the past couple of weeks we have been utilizing a series of assessments to develop your off-season golf fitness program. At this point we have all the information needed. We have utilized a series of three exercises, Rotational Hamstring Stretch, the Elbow Hold and the Seated Russian Twist to provide us a baseline of information to develop your program.

Before we set up the program, let’s review last week’s two assessment exercises. The Elbow Hold was utilized to test your core strength and endurance. Overall, I like to see my professional golfers have the ability to execute the exercise for 3-4 minutes. This is an indicator to me they have the required levels of strength and endurance in their core to play at a high level. For the amateur, I like to see this same exercise executed for 2-3 minutes. If you find yourself unable to perform this exercise for this length of time, it is advisable to add a series of core strength and endurance exercises into your golf fitness program.

The second assessment from last week, the Seated Russian Twist, was used to test rotational power. Again, I like my professional golfers to be able to execute this exercise with good technique for 40-50 repetitions, an indicator they have adequate levels of rotational power. Amateurs, on the other hand, are good if they can perform this exercise for 30-40 repetitions with good form. If you find yourself unable to complete 30-40 repetitions of this exercise, we might want to look at adding some additional core power exercises to your off-season program.

That being said, we now have a baseline of information for your individual levels of flexibility, strength, endurance and power. We can use this information to develop your individualized program, which we will start by developing the flexibility segment.

Return to your notes from the Rotational Hamstring Stretch and review what portions of the exercise were difficult or which muscles felt “tight” during the execution of the exercise. By answering these two questions, this will tell you what areas of the body require flexibility training.

If you felt “tightness” in the hamstrings, I would recommend flexibility exercises for this muscle group. We can use the same exercise as we used in the assessment (Rotational Hamstring Stretch) to stretch this portion of the body. If the lower back felt “tight” we can turn to the Cat Down and Up to help loosen up the lower back. If the rotation within the exercise was difficult, we can use Openers to increase your core rotation.

Finally, if it was difficult to elevate your arms straight overhead I would suggest the following exercise: Stand upright with back flat against a wall, hands on your hips, and eyes looking forward. Simultaneously elevate both arms overhead, attempting to touch the wall with both thumbs while keeping your back flat against the wall. If you are unable to touch the wall with your thumbs, hold the level of elevation with both arms for 30 seconds, return your arms to a position next to your hips, and repeat for 3 sets. This exercise will assist in increasing the flexibility in your shoulder capsule.

Next week we will tackle the development of the strength component of your off-season golf fitness program.