Training During Golf Season

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The weather is finally starting to get more consistently nice here in New England.

That means that people will start to flock to the golf course to shake off the rust from the winter.


Some of us have more work to do than others on the course. There is also work to be done off of the course.

A lot of golfers fight through injuries and inconsistent play. These two problems can be related.

Training in season can help reduce these two issues because they often pertain to mobility and overuse.

Lost mobility can change the swing and cause some bad things to happen. It can also create compensations that will lead to injury.

The strategy for in-season golf training is as follows.

1. Avoiding More Rotation

Golfers perform tons of rotations during golf season. The sport is a rotational power sport.

When the season is going, golfers do not need to attempt to improve rotational ability.


The capacity to get better is very low because a lot of powerful swings are taking place.

Very little progress is going to be made from excessive rotation training and the risk for an overuse injury is raised.

Before the season is the time to train rotation because the number of swings is dramatically less.

2. Address Tissue Quality

Lots of foam rolling would do many golfers a lot of good. The glutes, hip flexors, calves, and back muscles all get a lot of use.

Repetitive use can lead to strains and pains. Rolling out these major areas can help greatly.

In addition to the foam roller, other props can be used.

Lacrosse/tennis/field hockey balls can all be used to address the smaller areas of the body. Elbows, feet, and wrists can be worked out with the smaller materials.

arm roll

All of these areas get a lot of use whether it is from the swing itself or from walking around the course.

For those that have the means, massages and other manual techniques can be life savers.

These professionals know exactly how to release these muscles from tension and strain. Seek out a qualified professional near you.

3. Mobility Work

Keeping the muscles mobile will decrease pain and increase performance for golf.

When the muscles are worked in a repeated manner they will get tight. Tight muscles reduce range of motion which can alter the golf swing.

Keeping the hips, ankles, shoulders, and upper back loose will help to ensure a safe golf swing.

The body will find a way to get the job done. If the hips are locked up then rotation is going to come from the low back.

The low back is not supposed to rotate and can cause a lot of pain if an injury occurs.

Compensations can happen through the course of a season and mobility work will reduce these poor movements.

4. Low Volume Strength Training

Maintaining strength is important to success in sports. Strength gains can diminish about 30 days after ending strength training.

Those that train in the offseason are a step ahead of everyone else. Those that maintain their strength by continuing to lift are lapping the competition.

Maintaining strength does not mean lots of sets and reps done 5x/week.

Sticking to the main lifts that are familiar are the exercises to choose. Also, 1-3 sets at 1-5 reps are all that is needed to maintain strength.

For those that see their shots going shorter and shorter as the season goes on, they did not do a good job of maintaining their early season strength.

Long, excessive programs are not needed to continue to use the strength gained during the offseason.

Serious golfers spend a lot of time on the course once the weather allows it.

Smart golfers trained during the colder months in order to prepare for the season.
Even though the time on the course goes up, that does not mean to avoid training altogether.

The body needs plenty of maintenance that needs to be worked on.

Injury and performance are both at stake and proper in-season training is needed.