Staying physically and mentally fit while waiting for golf season can be tough, especially if the off season is a long, cold snowy one! However, waiting for the sun to shine and the snow to melt before you think about pulling the clubs out of the closet can put you at risk for injury early on in the season. So why not use the winter months to commit to a golf specific conditioning program and make that transition to Spring easier on the body.

Implementing a golf specific fitness program in the off season that includes strength training, flexibility & mobility training and cardiovascular conditioning at least three times a week can decrease injury or re-injury risk and improve golf performance. This is important as the golf swing requires a lot of effort and power that creates a large amount of stress on your body. If you begin the season with weak, inflexible, and unconditioned muscles you are setting yourself up for injury - especially to the structures in your low back where you rely on complex movements such as flexion, rotation and extension during your swing.

Decreasing injury isn’t the only benefit to increasing your physical fitness in the off season. Let’s look at why strength training golf specific muscles is key. The power to initiate your swing comes from your leg muscles. The ability to transfer that power to your torso is the function of strong and stable core muscles (back & abdominals). For club head control and accuracy upper extremity strength comes into play (rotator cuff, scapular stabilizers, biceps, triceps).

Flexibility & Mobility training is a very important component to improving your golf swing and decreasing the risk of injury. A flexibility program should focus on overall body mobility and stretching. Specific areas to target include the hips, hamstrings, upper and lower back, and shoulders. Core stabilization exercises incorporating fit-balls, yoga, or pilates should also be included. Stretching exercises should follow a warm up, and be included in the cool down phase of your conditioning program.

Finally in order to have the stamina to complete 18 holes you must include cardiovascular conditioning into your golf specific fitness program. Pick an exercise you will enjoy doing - walking, treadmill, squash, biking, etc. Committing to a cardio conditioning program will ward off early fatigue on the back nine and help keep you focused the entire game.

So while you wait for the snow to melt and the sun to shine, incorporate all three of these fitness principles into your golf specific fitness program and reap the benefits of being injury free and motivated when the season begins!

Tips for Winter Conditioning:

* Consult with your family physician before beginning a fitness program
* Commit to a golf specific program - write down your goals for the season
* Be aware of your physical limitations by booking a golf fitness evaluation
* Practice your skills at the local indoor driving range
* Book a lesson with a golf pro to refine your swing
* Incorporate practice swings in your fitness regime
* Work on your putting stroke. Use the off season to work on accuracy and speed
* Work on your mental game
* Be alert to any pain in the body - this could be a warning that you have an injury. Consult with a healthcare professional (athletic therapist, physiotherapist, doctor).

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