Golf Fitness & Conditioning

Key Physical Attributes

• • Rotational power and speed
• • Core stability and strength
• • Hip mobility and flexibility
• • Shoulder range of motion
• • Balance and proprioception
• • Cardiovascular endurance
• • Hand and forearm strength

Fitness Testing Protocol

• • Titleist Performance Institute (TPI) screen
• • Overhead deep squat assessment
• • Single leg balance test
• • Seated rotation measurement
• • Shoulder internal/external rotation
• • Core endurance testing
• • Power measurement (medicine ball)

Foundational Exercises

• • Plank variations (front/side)
• • Dead bug exercises
• • Bird dog holds
• • Modified sit-ups
• • Glute bridges
• • Cat-cow stretches
• • Pelvic tilts

Rotational Power

• • Medicine ball throws
• • Cable wood chops
• • Russian twists
• • Resistance band rotations
• • Golf swing simulation
• • Standing rotations
• • Anti-rotation exercises

Advanced Core Work

• • Stability ball exercises
• • Single-arm/leg combinations
• • Unilateral loading
• • Dynamic balance challenges
• • Multi-planar movements
• • Sport-specific patterns
• • Power endurance circuits

Pre-Round Warm-up (15 min)

1. 1. Light cardiovascular activity (5 min)
2. 2. Arm circles and shoulder rolls
3. 3. Torso twists and side bends
4. 4. Hip circles and leg swings
5. 5. Practice swings with increasing intensity
6. 6. Dynamic stretching routine
7. 7. Mental preparation and visualization

Post-Round Recovery (10 min)

1. 1. Cool-down walking (3 min)
2. 2. Static stretching routine
3. 3. Hip flexor stretches
4. 4. Shoulder and lat stretches
5. 5. Spinal rotation stretches
6. 6. Calf and hamstring stretches
7. 7. Relaxation and reflection

Base Fitness Building

• • 30-45 minutes moderate intensity
• • 3-4 sessions per week
• • Walking, cycling, or swimming
• • Heart rate 60-70% max
• • Build endurance gradually
• • Focus on consistency
• • Monitor recovery between sessions

Tournament Preparation

• • Course-specific conditioning
• • Walking 18 holes simulation
• • Interval training 2x/week
• • Mental fatigue resistance
• • Heat/altitude adaptation
• • Recovery optimization
• • Hydration strategy practice

Lower Body Power

• • Squats and squat variations
• • Single-leg deadlifts
• • Lunges (forward/lateral)
• • Step-ups and box jumps
• • Calf raises
• • Hip thrusts
• • Lateral bounds

Upper Body Strength

• • Push-ups and variations
• • Pull-ups/lat pulldowns
• • Shoulder press exercises
• • Rowing movements
• • Rotator cuff strengthening
• • Grip strength exercises
• • Functional movement patterns

Power Development

• • Medicine ball slams
• • Plyometric exercises
• • Cable power rotations
• • Olympic lift variations
• • Speed and agility drills
• • Explosive movement training
• • Power endurance circuits

Common Golf Injuries

• • Lower back strain (most common)
• • Golfer's elbow (medial epicondylitis)
• • Tennis elbow (lateral epicondylitis)
• • Shoulder impingement
• • Wrist tendonitis
• • Knee pain and strain
• • Hip flexor tightness

Prevention Protocols

• • Proper warm-up and cool-down
• • Regular flexibility maintenance
• • Strength training consistency
• • Technique and swing mechanics
• • Equipment fitting and maintenance
• • Load management and recovery
• • Professional assessment annually