The ability to hit a golf ball farther depends on power, control, timing and balance. If all you do is swing harder to hit the ball, you can compromise your form and actually distort the club position required to generate speed on impact. You can improve your long game via exercise and practice, gaining 50 yards or more off your tee, according to “Conditioning Programs for Golf and Tennis” by IDEA Health & Fitness. Exercises should strengthen trunk rotation on the transverse plane and help to hone your balance.
Twists on a Ball
Lie on your back on an exercise ball, bending your knees at 180 degrees and planting your feet on the floor. Raise your hips and upper legs so they’re parallel to the floor.
Place one hand in the palm of the other hand, extending your arms in front of your chest.
Twist your torso to your right, keeping your arms in front of your chest and hips and legs still. Use controlled and fluid movement to perform the rotation.
Repeat the rotation to your left side. Perform 12 to 15 reps for two to three sets.
Rotation on One Leg
Assume the address position that you regularly use when you’re on the tee box.
Lift your right leg off the floor, bending your right knee slightly and holding the lower leg up and directly behind you.
Extend your arms in front of you and at an angle, as if you’re holding a golf club.
Rotate your torso in a fluid and controlled way to the right and then to the left.
Perform 15 to 20 reps for two to three sets. Reverse leg positions and repeat the exercise.
Twists with Resistance
Perform a rotation exercise to activate your torso in the transverse plane and boost the recoil speed of your shoulder turn.
Assume the address position, or your usual stance on the tee box.
Hold an 8- to 12-pound dumbbell with both hands in neutral position with palms facing each other. Bring the weight to your waist, maintaining the angles of your spine. Place the weight firmly against the middle of your ribs.
Rotate from one side to the other, maintaining your swing plane. As you turn to one side, allow your body weight to transfer to that side. Keep your knees still.
Begin with slow rotations and gradually increase the speed as you grow comfortable with the exercise. Continue to accelerate the rotations until you’re changing direction and coordinating with a body weight shift that’s as fast as possible.
Perform the twists for 45 seconds. Focus on maintaining correct form. If you perform this exercise with incorrect mechanics, you can risk injury to your spine.
Squats with Weighted Punches
Perform an exercise that boosts your leg and shoulder strength and improves your shoulder turns and weight shifts.
Stand with feet shoulder-width apart, holding a 3- to 5-pound dumbbell in each hand.
Squat down, keeping your back erect and head up.
Draw the weights down and between your knees, bringing your hands together.
Rise from the squat and punch the weight in front of you with your right arm. Rotate your torso slightly to direct the dumbbell toward your left side, shifting your body weight to your left leg.
Turn your right palm down, so you’re holding the weight with an overhand grip at the end of the punch. Thrust your arm at shoulder level so it remains parallel to the floor.
Bend your left elbow and draw it back to your left hip, keeping your elbow tucked in. Turn the palm of your left hand up, so you’re holding the dumbbell with an underhand grip. The right punch and left arm’s recoil should occur at the same time.
Bring the dumbbells back together and squat down to return to starting position.
Repeat the punch on the left side. Perform the exercise as fast as possible, alternating sides for 45 seconds.