By Sean M. Cochran
Special to PGATOUR.com

Over the past weeks we’ve been designing an off-season golf fitness program, the goal of which is to improve your golf swing through the development of the body. Keep in mind the execution of the golf swing correctly requires certain levels of flexibility, balance, strength, and power. A golf fitness program can develop these physical parameters within your body, and a great time of year to achieve this task is the off-season.

We began the process by performing a series of flexibility, strength, and power assessments. The purpose of these assessments was to gather information for the development of your individualized golf fitness program. If you recall, two weeks ago we developed the flexibility section and last week we introduced the strength section of your golf fitness program.

This week we will incorporate power training into your off-season golf fitness program. Ultimately, improving the power outputs of your golf swing will enhance the speed at which you impact the golf ball. For example, if you were to increase your clubhead speed from 95 mph to 100 mph, the distance you hit the golf ball would increase. Relative to your body, the process by which we will improve your clubhead speed is through developing more power in your muscles.

A few weeks ago I asked you to perform the Seated Medicine Ball Twist exercise to assess your muscular power. Refer back to your notes on the assessment. If you found yourself below the number of repetitions I like to see amateurs complete of this exercise, this may be an indicator that we need to improve the power outputs of your body. If this is the case I recommend the following exercises to improve the power outputs of your body.

The first exercise within the power section of your off-season program will be the Side-to-Side Rotations. We discussed this exercise in a previous article--please refer back for specifics of the exercise. Perform one to two sets of this exercise for 8 to 10 repetitions. Pay strict attention to technique throughout the exercise. Once you have completed the side-to-side rotations I would like you to move onto Tubing Side Rotations.

For these Tubing Side Rotations, elastic tubing will be needed. Begin the exercise by grasping one handle of the tubing with both hands slightly above hip level. Place the feet slightly wider than shoulder width, knees slightly bent, and torso upright. Step away from the tubing attachment 2 to 4 feet to create tension.

Begin the exercise by rotating the shoulders and hips in the opposite direction from the tubing attachment, pulling the arms across the front of your body. Continue to rotate at a high rate of speed until the shoulders are completely rotated in the opposite direction, and your hands are on the opposite side of your body. Return to the starting position and repeat the rotation for 8-10 repetitions. Perform the exercise sequence in the opposite direction. Complete one to two sets of this exercise.

At this point we have all the exercises implemented within the three sections of your off-season golf fitness program. Next week we will discuss how to put your entire program together for optimal results this winter.