The off-season is often a long, hard winter for golf enthusiasts. Having to put the clubs away for several months can be a tough thing to do, but that doesn't mean you can't still work on your game. Off-season training and conditioning can get your body ready to hit the course next season and give you the power and flexibility you need to lower your handicap.
Flexibility Exercises
According to certified strength and conditioning coach Jay Dawes, improving flexibility can not only reduce your risk of injury, but it also can help golfers increase their club head speed, control and endurance on the course. To work on your flexibility, do regular stretching throughout the off-season, including the seated hamstring stretch. Sit on the floor with your feet extended and your toes pointed to the ceiling. Reach forward with your hands together and arms extended. Keep your back straight as you reach your hands toward your toes as far as possible. If you are able to reach and grab your toes, do so as you bend at the waist. You will feel your hamstrings stretching. Hold this stretch for 10 to 15 seconds, then rest and repeat. You can also try leg lifts by lying on the floor on your back and using your hands to lift your knee toward your body. Trunk bends are an effective way to increase flexibility in your midsection. Stand with your feet shoulder width apart and bring your right hand over your head and bend your body to the left. Hold for 10 to 15 seconds, then repeat on the other side.
Cardiovascular Exercise
Although playing golf doesn't require a tremendous amount of cardiovascular activity, doing cardio training in the off season can help reduce body mass, increase flexibility and reduce fatigue, especially toward the latter stages of a round, says Dawes. The Centers for Disease Control and Prevention recommends all adults do at least 150 minutes of moderate aerobic activity every week. This can running, jogging, swimming, biking or playing vigorous sports, such as basketball or racquetball. If it gets your heart pumping, it counts, so spend the off-season conditioning your heart and respiratory system, and it will help you out on the course when spring hits.
Weight Training
Hitting the ball far and having a proper swing requires superior muscle control, which can be achieved through regular weight training. Dawes suggests a regular regimen of arm and leg exercises, such as weighted lunges. Using a medicine ball or dumbbell, you can do twisting lunges that target your legs, arms and core muscles. Holding a medicine ball or light dumbbell, stand straight with your feet together. Take a large step forward with your left foot and bend at the knee until your upper leg is parallel with the ground. Hold the medicine ball out in front of you with your arms straight. Once you are into your lunge, do a full twist to the right. Stand back up and repeat with the other leg and a twist to the other side. Repeat 5 to 10 times for each leg.
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