Successful golf requires good fitness, flexibility, strength and co-ordination of movement. Here are some basic exercises to help you improve your physical fitness and golf performance:
1. Stretching and flexibility:
- Forward and backward bends: Standing on your toes, slowly bend forward while trying to touch the floor with your hands. Then return to an upright position and repeat bending backwards.
- Torso Rotation: Sitting on a chair or on the floor, rotate your upper body to the left and right, trying to reach as far as possible.
2. Strength and Stability:
- Barbell exercises: Lifting a barbell helps develop strength in your arms and back, which is important for powerful kicks.
- Plank: Hold a plank position to strengthen the cortex (centre of the body) muscles.
3. Coordination and balance:
- Single leg squats: Perform single leg squats to improve balance and stability.
- Balancing on one leg: Try standing on one leg for a minute or longer to develop balance.
4. Leg Strengthening:
- Squats: This exercise helps strengthen your legs, which is important for a stable stance during kicks.
- Steps to the sides: Stand with your legs wide apart and take steps to the sides by lifting one leg and lowering down. This improves leg strength and flexibility.
5. Work on shoulder and arm flexibility:
- Shoulder Stretch: Take a golf club and slowly knead your shoulders and arms, repeating the movements in different directions.
6. Aerobic Exercise:
- Running, swimming, walking: Regular aerobic exercise will help improve your endurance and overall fitness.
7. Back exercises:
- Back Stretch: Lying on your back, lift your legs and press them against your chest to stretch your back.
- Back warm-up: Rotate your upper torso in different directions to improve back flexibility.
Keep in mind that physical training should be regular and suited to your needs. Before starting a new physical programme, it is better to consult a doctor or fitness trainer to make sure it is safe for you.