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During the winter months golfers face the challenge of staying physically and
mentally fit for the upcoming season.

It is usually not until the snow starts to melt, and the mercury rises that we begin to think about dusting off the clubs. However, becoming a “couch potato” over the winter can make the transition into the golf season a little
tricky. Maintaining a physical conditioning program by making a small commitment to fitness over the winter months will help to prevent injuries, as well as enhance your golf game in the summer.

The golf swing places an enormous amount of stress on your body, especially in the back area where the effort and power is combined with movements such as flexion, rotation and extension.

If these muscles are in poor physical condition, injuries are likely to occur.

Incorporating a golf specific fitness program includingcardiovascular , flexibility and strength training components, three times a weekcan reduce the risk of injury and ideally improve your golf performance! Let's look at the benefits that improving your fitness in the winter season can have on your golf game. First we'll look at increasing the strength of your golf specific muscles.

Your leg muscles provide the power for the beginning of your swing.

Your abdominal and back muscles move that power to your torso to increase the speed of your swing and produce a strong rotation from the core. Last but not least your shoulder and arm muscles will help with accuracy and control of the club head. Another crucial component in decreasing the risk of injury and improving swing performance is flexibility & mobility training. This type of program should focus on your golf specific muscles such as hips, upper and lower back, and shoulders.

You can also include core specific stabilization exercises such as yoga or pilates. Stretching is an important component both pre and post strength or cardiovascular program. Walking an 18 hole golf course can take a lot of energy.

Improving your cardiovascular fitness in the off season can help you maintain focus and avoid burn out on the back nine.

There are a variety of cardiovascular exercises to choose from – biking, rowing, playing squash, treadmill, etc – the key is to choose something you enjoyApplying all three of these components into an off season conditioning program will not only decrease your risk of injury and help improve your golf game, but will also help keep you motivated and mentally prepared while you wait for the snow to melt. Tips for the Off Season:* Before you start a conditioning program, assess your current level of fitness. Consult with your family Doctor, or seek advice from a qualified health professional.
* Book a golf performance assessment to find out your physical limitations.
* Make a commitment to begin or maintain a golf specific conditioning program to correct your physical limitations. Write down your goals.
* Take advantage of indoor golf facilities to practice your skills.
* Use the winter months to refine your swing. Seek training from a golf Professional.
* Include practice swings into your weekly conditioning program
* Drive for show, putt for dough. Use the off-season to become a great putter indoors. Work on your stroke, accuracy, and speed.
* Improve your mental game. Visualize your swing.
* Don't let minor injuries become major injuries. Pain is a warning system to alert you to developing problems. Get help from your local health professional
(Doctor, Athletic

Therapist, Physiotherapist)
Learn more about golf specific fitness and what it can do for you.

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