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Warming up involves light aerobic work that may include stretching.
Warm up with activities such as light jogging and calisthenics or light aerobic activities for a minimum of ten minutes.
Follow your warm-up with static stretching and a light dynamic stretching routine such as swinging two clubs held together.
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Your cool down needs to include light stretching.
Concentrate on your legs, low back and shoulders.
Drink plenty of water to rehydrate yourself and to reduce your recovery time.
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Although golf is not like a football game or marathon the golf athlete needs a well balanced nutritional plan.
A balance of 40-55 percent carbohydrates, 15-35 percent protein and 20-30 percent fat.
A golfer needs and must be well hydrated before, during and after a match.
Most adults need 2.5 - 3.0 quarts of water per day.
The sun, wind, temperature and humidity may increase this amount.
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Begin with a low intensity program consisting of multi-joint, total body movements to prepare the muscles, joints and connective tissues.
Progress your program into more golf specific muscle groups and begin to increase intensity.
Concentrate on core balance work that includes the low back and abdominal groups.
Quads, hamstring and shoulder strength will improve your game.
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Flexibility is critical to maintain the balance and coordination of your golf swing. Flexibility is important for all ages, but is especially important as your age increases.
Increased flexibility will increase range of motion, reduce injuries, reduce tension and help with post match recovery.
Always warm-up for a minimum of 10 minutes before stretching.
Don't over stretch for this may reduce your power.
Perform static stretching especially after matches and training.
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Golf is typically played over a four to five hour period. General stamina will improve your swing and mental game while reducing overall fatigue.
If you are beginning, start with 15-20 minutes of light aerobic work at 70 percent of maximum heart rate for three days.
Aerobic work is defined as the ability to use oxygen and fuel efficiently over long periods of time.
Mix your workouts with exercises such as running, fast walking, or biking.
If you have been exercising for a while, increase your intensity of maximum heart rate 5-10 percent and increase your duration to 25-30 minutes three to four times per week. Cardiovascular work should be fun so choose exercises you enjoy.
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Saying that golf is a game of skill is an understatement. Golf requires hours of practice and patience. There are many skills that must be worked on consistently.
It all starts with the swing, whic inlcudes the address, backswing, downswing, impact and follow through.
It is critical to know your irons and woods as well as how and when to use them.
It goes without saying that your short game, which includes chipping, can break your game and ruin your day.
Finally, putting and knowing how to read greens requires many hours of practice.
"Drive for show and putt for dough."
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