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Golf Performance Training - Be a Winning Golfers

The Importance of Training For Golf

No matter what sport you choose, building strength and stamina can improve your chances for success. In fact, regular exercise of any kind is good for everything you do in your daily life. That’s why training for golf is critical. Strong muscles will help you improve your game, reduce your risk of injury, and combat general health issues down the road.
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Trunk Activated Bridge

The glutes are the king of the golf swing and are meant to generate strength and power. This drill is a great way to get the glutes fired up prior to stepping on the first tee. Using a light band or tube, pull your hands apart keeping your arms straight. 
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Hip Hinge

Having the ability to hinge and crease your body at your hips may be the most important aspect of movement quality when it comes to golf. Our hips are meant to be mobile, and if they aren't we result to major compensations with often times the lower back taking over and leading to eventual pain and injury through repeated rotation. 
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Shoulder External Rotations

Stand against a wall with your heels, tailbone, mid back and head touching the wall. Then bringing your elbows up to a 90 degree angle, keep the elbow as a fixed axis and try to reach the back of your forearms and palms back against the wall maintaining the contact points. 
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Athletic Stance T-Spine Wall Press

Set up a foot or so away from the wall in an athletic, golf posture stance. Rotate torso and sit into the hip closest to the wall placing palms against the wall. Try to get the trail arm straight as you actively press into the wall. The biggest compensation here will be to move the knees and hips excessively toward the wall. Do 2 sets of 5 reps per side allowing for a good exhale breath as you press into the wall each time. 
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Side Lying Open Books

Lying on your side, squeeze a foam roller or yoga block between your knees and bring the knees up toward waist height. Maintaining the squeeze reach the top arm up and open back toward the floor. Allow your torso and head to rotate following your arm however keep the hips and lower body still, actively squeezing the roller or block. Start with 2 sets of 10 reps per side.
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Seated Torso Rotation

Sitting up tall on the end of a bench, place feet flat on floor and squeeze your knees together not letting them come apart throughout the movement. Place hands loose behind the head and rotate your torso side to side, resetting in the middle each time. Perform 8 reps per side.
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Kneeling Hip Flexor Stretch

Using an Aires pad or a stability disc. Keel on the pad with the other leg at 90 degrees. Pelvic tilt the hips forward to feel a stretch on the kneeling hip & quad. Reach same side hand as the kneeling leg behind head. Using a lateral lean, reach the elbow towards the sky & hold the stretch for 15 seconds
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Internal & External Hip Rotation

Lay on your back with knees bent & feet flat on the floor. External; Spread the feet wider than the hips & simply let the knees drop to the outside to open the knees. Hold for 15 seconds. Internal; Keeping the feet wide drop your knees in to each other. If your knees touch move your feet wider. Hold this for 15 seconds. Repeat 3 times each.
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