You may not have to be able to run a 6-minute mile or bench 200 lb. to be successful in golf, but there are certain physical strengths that can help you hit it longer, straighter and with more control. A round of golf can take upward of four hours and in that time you have to concentrate, make dozens of athletic swings and walk miles of often uneven terrain. It might not be as physically taxing as other sports but it's no walk in the park and if you're in good shape you have a better chance of performing well on a regular basis.
Core Stability
Pam Owens at the Titleist Performance Institute says that lack of core stability leads to inconsistency and inefficiency. A solid core allows you to transfer more power into the ball. Developing a solid core means more than just doing some crunches. TPI offers an array of exercises aimed at improving strength in your abdominal muscles, hips and glutes. Standard exercises include planks, side planks, stability ball roll outs and Russian twists. You might get a six-pack in the process, but more importantly a strong core will add yards to your drive as you start to use more of the power in your core.
Balance
Balance is key to any athletic activity and the same is true for golf. If you watch the pros on TV you'll see balanced finishes time and time again. Head to your local municipal golf course and you'll be treated to the sight of golfers almost falling over during the swing and especially on the follow through. It is no surprise that the amateurs' shots so rarely go where intended. For beginners, exercises like standing on one leg for 15 seconds is helpful. As your balance improves you can begin to perform the task with your eyes closed and eventually hit golf balls on one leg with closed eyes to the amazement of your buddies.
Power
Power in the golf swing comes from strength and, just as important, speed. Sean Cochran, a leading PGA Tour fitness instructor, recommends "Power Swings." This exercise involves making a backswing holding a medicine ball and pausing at the top before accelerating fast to a balanced finish. Using an impact bag can also help develop a more powerful swing while improving your feel for the impact position. Resistance training should also play a part in a golfer´s fitness program, but it should be lighter during the golf season to avoid tightness in the swing.
Flexibilty
The golf swing is a complex move that requires a great deal of flexibility. It is the reason that a slim and mobile teenager will often out-drive a bigger, stronger player. Flexibility in the hips and shoulders allows for greater separation and results in greater speed through the ball. Because of this, any golf fitness program should include a great deal of stretching and golfers should ensure that they warm up and warm down correctly each time they play or practice.
Cardiovascular Fitness
You'd be forgiven for underestimating the cardiovascular fitness required to play a round of golf. It seems, at first glance, a pretty relaxed game. When you actually break it down though, it is a lot of walking and rarely on flat ground. In an average round of golf -- ignoring those lazy golfers using carts -- you walk about 5 miles. If someone asked you to walk 5 miles for any other reason, you might feel a little overwhelmed. To maintain your concentration over the course of four hours or so, it helps to be in good cardiovascular health. To train for golf, use exercises such as walking and light jogging or ideally hiking outdoors to best replicate the physical strain of a round of golf.
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