Many golfers neglect to think about their fitness levels when they make the trek out to the links, but many professional golfers say that physical conditioning is essential to the game. For example, golfer Greg Norman notes on his website, Shark.com, that the energy requirements to hit a golf ball 300 yards are nearly the same as the energy expended when hitting a baseball 300 feet. Norman says that a golfer with a 10 handicap will swing the club hard about 50 times per round, with an additional 50 to 75 practice swings.
Warm Up
A simple three-minute warm-up before your golf outing can do wonders for your game, according to GolfFitnessMagazine.com. Taking time to stretch your upper body by holding your club in both hands and twisting your torso will help your swing. Placing the club behind your back and holding it with your elbows while rotating your upper body is a great stretch for your back and abdomen. Standing with your feet shoulder-width apart and bending over to touch your toes with both legs straight can help stretch your lower body.
Strength Training
GolfFitnessPlan.com notes that a strength plan specific to golf can add distance to your golf swing. A strength plan can be done with exercise bands, free weights, exercise machines and even a couple of dumbbells. The website suggests breaking down your swing into the different phases and exercise for those specific phases. SportsFitness.com recommends exercising your shoulders with dumbbells by lying on your side and rotating your shoulders both internally and externally to strengthen your shoulder muscles. Wrist curls performed with either dumbbells or a barbell can also help your golf swing.
Eat Right
FitnessForGolf.com notes that good nutrition is essential to keeping your stamina on the back nine. The website recommends staying away from foods with a high starch content like potatoes and bread. Sugar should also be avoided. Like other athletes, golfers should eat several small meals rather than three large meals. Drinking lots of water is also essential to improving your golf game. Serious golfers should refrain from indulging in caffeine and alcohol while on the links.
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