Golf is a game closely associated with mental strength and endurance, but your physical fitness can also greatly add to your success on the course. With many of us currently working from home and practicing social distancing, we thought now might be a great time to offer up some workout tips you can easily do anywhere.
Where to start…
You want to be focusing on creating a strong core and improving your balance to help your golf swing and stance – key factors in getting more power off the tee and beyond. Gaining strength in the legs, pelvis, hips and trunk will go a long way in helping you achieve better results on your future rounds.
Plank to Side Plank (Left and Right)
Start in a pushup position resting your elbows and forearms on the ground while maintaining a flat back as you hold the weight of your body up. Then twist your whole body to the left, balancing your weight on your right forearm, stacking your left foot on top of the right to go into a side plank. Twist back to a plank. Then twist your whole body to the right, balancing your weight on your left forearm, stacking your right foot on top of the left to go into a side plank on the opposite side. Come back into a plank.
Supine Extended Leg Twists
Lie flat on your back on the floor extending your legs straight up to the ceiling. With straight legs (or slightly bent if easier) twist from the hips to bring both legs down to one side, hovering above the floor. Bring extended legs back to centre then repeat on the other side.
Start by standing tall, feet together and hands at your side. Lunge forward with one leg then come back to standing. Then lunge forward with your opposite leg and come back to standing.
Lie flat on your back, arms at your side with knees bent. Rest your feet on a half-circle stability ball or chair (something to help give you a little elevation – if you don’t have anything suitable just leave your feet on the floor with knees bent). Keeping your head, neck and shoulders flat on the ground, lift up from the tops of your legs to bring your back and bum into the air. Slowly release down before coming back up again.
Core Rotations - With Weight
Sit up with your knees bent and feet on the floor. Hold either a medicine ball or small weight in front of you (between your chest and bent knees). Lift your feet off the ground and find your balance. Then slowly twist your upper body to the right (your legs should not twist), come back to the centre and then twist your upper body to the left before coming back to the centre again.
Opposite Leg and Arm Stretch
Begin this exercise on all fours. Extend one arm and the opposite leg. Then bring both in, touching the opposite elbow and knee together before extending out again. Bring arm and leg back down to all fours again. Repeat on the other side.
Still not sure you’ve got enough? Allow Phil to give you an extra lesson in calf strengthening…