In-Season Drills and Routines
To maximize golf performance, firstly, the golf athlete needs to do a variety of different exercises and workouts to build fitness.
The are several physical performance factors that are crucial to every golf-conditioning program. These include: posture, balance, mobility, stability (the combination of strength and balance), power, coordination, and endurance.
Periodization
The ideal way to train for golf is using a Periodization process.
Periodization is the process of varying a training program at regular time intervals to bring about optimal gains in physical performance.
The term Periodization is a fancy word for seasonal training. In other words, you need to mix it up and do a variety of exercises during the year.
Your workouts should fit the season. Even if you play golf all year round, you still need to vary your workouts so not to plateau.
In order to build strength, you need to constantly push yourself by increasing intensity and resistance.
But you also need to allow your body periods of rest to recover, so you don’t always want to be doing intense workouts.
You should split your calendar year into three phases as follows:
Off-Season – 3-4 months (example: Nov. – Feb.)
Pre-Season – 1-2 months (example: Mar. – April.)
In-Season – 5-6 months (example: May – Oct.)
Important: Even golfers who live in warm weather climates (such as Arizona or Florida) should divide their year into these three categories.
Golf conditioning works best when there is a specific focus according to the time of year. Even if you can play golf year-round in your home environment, you will benefit from dividing your workouts into these types of segments.
THE OFF-SEASON SEGMENT-
Components include: Mobility, muscular and cardiovascular endurance.
Off-Season is the perfect time to build muscular and cardiovascular endurance including building greater aerobic endurance, a stronger core, better form, and greater leg strength. The more aerobically conditioned you are throughout the entire body, the faster you will recover from intense workouts and golf tournaments.
Static stretching exercises should be completed daily if possible. It may also be worth considering incorporating self myofascial release exercises to regenerate muscles and connective tissue if these are not already employed.
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Lengthen and Strengthen Your Swing (004)
The GolfGym PowerSWING Plus easily attaches to your CardioGolf Shortee Club. Teaches the “Feel” of Your Golf Swing. Helps lengthen and strengthen your swing. Eliminates “Casting” and “Over the Top”. Add Power and Distance. Helps You Practice More Efficiently. Receive Immediate Feedback.
Get y...
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10-min Anti-Slice Pre-Round Warm-Up Routine
Equipment Needed:
Golf Club
Alignment Sticks
Modify if no equipment available.This quick and effective Anti-Slice Pre-Round Warm-Up from CardioGolf® is designed to get your body moving properly and train better swing mechanics before you even hit your first shot.
In just a few minutes, you’ll:...
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8-Min Daily Golf Mobilizer Routine
CardioGolf® Daily Golf Mobilizer
The Daily Golf Mobilizer is a simple, effective routine designed specifically for golfers who want to move better, swing more efficiently, and stay injury-free. Using nothing more than a golf club, this sequence targets the key muscles and movement patterns used ...
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13:46-min Smooth Swing Routine (015)
Making practice swings instead of hitting balls is a better way to improve your swing technique. If you are trying to learn the swing or make a swing change, rehearsing the move without hitting a ball will assure that you are actually doing the correct move. Repeating the motion that you want t...
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10:13 min Speed Training (011)
Speed, quickness, and agility decline with age, but are very important for the golf swing. The golf swing starts in a static position, then you have to move dynamically, with speeds of up to 100 mph, while changing direction quickly and torquing muscles and joints in different directions. To pre...
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4:45 min Post-Round Recovery Stretch to Lengthen Muscles
We all know the importance of a pre-round warm up routine to fully prepare the body for the strains of a round of golf, but do you know that stretching after a round of golf can help restore muscle imbalances that could lead to swing flaws and injuries?
Post-round stretching can help restore mus...
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14-min Weight Shift Workout (072)
Featuring the CardioGolf® Fit Wedge + GolfGym® PowerBall
Mastering your weight shift is one of the most powerful ways to improve your swing consistency, speed, and ball striking. This CardioGolf® workout targets exactly that—with a focus on balance, rotation, and ground force using two of our fa...
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10-min Groove Your Swing to Stay on Target (073)
This CardioGolf® "Groove Your Swing" workout is designed to help you build better muscle memory, master alignment, and refine every part of your swing—from takeaway to follow-through. Using slow, intentional drills and speed-focused moves, you'll train your body to swing with purpose, precision, ...
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10-min-Wedge & Rotate Pre-Round Warm-Up
This routine is all about how the body and the ground work together in the golf swing.
In golf, you don’t just swing your arms — you rotate, shift pressure, stabilize, and create force from the ground up. The CardioGolf® Fit Wedge helps you feel those angles, improve balance, and train proper se...
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7-min 3-D Pre-Round Warm-Up Routine
“This is your CardioGolf® Pre-Round Warm-Up, inspired by The Gray Institute’s Functional Golf System and 3DMAPS certifications. These programs are built on the science of three-dimensional movement—helping golfers move better, play stronger, and prevent injury. With over 250 golf-specific movemen...
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15-min Stay Golf Ready Routine (076)
Welcome to your CardioGolf® Stay Golf Ready Workout—a simple, effective routine you can do anywhere, anytime, with minimal equipment.
All you need is:
*A golf club
*A stretch band
*One light hand weightThis workout is designed to help you stay in shape year-round, so when golf season rolls aro...
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Move Better, Swing Faster: CardioGolf® Drills to Improve Separation (075)
Learn how to move better and swing faster by improving your body’s separation — the ability to rotate your upper and lower body independently for more power and consistency. In this CardioGolf® workout, Karen Palacios-Jansen, LPGA Master Teaching Professional, guides you through a dynamic series ...
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18-min Chipping Routine
Although the task of chipping may not seem like a highly athletic activity, the more fit and athletic you are the smoother and more accurate you can chip.
In order to chip correctly, you need to bend from your hip sockets and hold your spine angle throughout the stroke. If your core is weak and ... -
26 itemsIn-Season Drills and Routines
26 items
For many of you, the golf season is in full swing. You may be considering starting a golf fitness program to whip you into shape but you are not sure what you should be doing while you are also playing a lot of golf. Too many golfers start out doing too much too soon, then get sore or injured, an...
