How to should I start a golf fitness program?

• Musculo-skeletal screening– A pro-active Approach
• The process of strength and conditioning for golfers
• Do’s and don’ts of strength training for golfers

• The process of strength and conditioning for golfers
• The use of different sporting activities and resistance work to develop a strength and conditioning program specific to golf.
• Golf specific fitness exercises.
• Golf specific functional tests and drills
• First protocol, warming up and stretching
• Second protocol, abdominal training and trunk stability training.
• Third protocol, heavy weights and building back muscles
• Fourth protocol, running and aerobic work.
• Fifth protocol, cycling.
• Sixth protocol, swimming
• Additional exercises are needed
  • Breathing exercises to reduce tension.
  • The profile of a tense golfer
  • Relaxation and breathing techniques on the golf course
  • Breathing control, techniques when swinging a club.

• Stretching and warming up for golfers
• Do’s and Don’ts of stretching for golfers
• Principles of hold/ relax techniques
• Hamstring stretch.
• Muscles of the outside leg.
• Stretching of the glutei muscles
• Ilio psoas
• Piriformis muscle
• Levator scapulae and upper trapezius muscles

• Your back and golf
• The spine and the golfer during swing phases
• Middle body segment- transverse abs and multifidis in the golfer (strengthening
• Klapps Crawl

• Causes of injury
• Injuries that can occur while carrying golf clubs
• Lifting and handling your buggy
• Having a third wheel on your buggy

• Your neck and shoulders in golf
• Causes of neck injuries in golf.
• Stretching levator scapulae and upper trapezius
• Causes of shoulder injuries
• Stretching pec major/minor
• Elbows and wrists in golf
• Common causes of injury
• The elbow-injuries are golfers elbow, tennis elbow
• Wrist and stretches for golf
• Extensor forearm stretch
• Flexor carpi ulnaris stretch
• Wrist and finger flexor stretch
• Hands and fingers
• Thumb stretch
• Finger stretch

• Correct footwear and foot care for golf
• Simple methods for fitting shoes
• Other factors to consider when selecting footwear
• Calf muscle test
• Taking care of your feet
• Little and often
• Causes of injury
• Foot exercises for the golfer

• Plan your golf day
• Benefits of a 6 step plan
• Step one – Before you leave home
  • Check the weather
  • Check your equipment
  • Stretches and exercises
• Step two – On your way to the course
  • Car travel
  • Common problems when driving
  • Solutions
• Step three – Arriving at the course
  • Common mistakes
• Step four – warming up on the range
• Step five – During the round
• Step six – Post round

• Training in cold climates
• What happens when the body is exposed to the cold
• Who is most at risk in the cold
• What factors can further add to the cold exposure and increase the danger of suffering a cold injury
• Signs and symptoms of developing a cold injury
• How will these signs affect my golf
• On course preparation
• Clothing and equipment
• Dressing in layers means you can add and remove
• Fluids and nutrition
• Physical preparation for winter golf
• Training for summer golf
• Maintain your fluids
• Hats and clothing
• Exposure to heat and light
• Keep cool during the game
• Make allowances for your level of fitness and any underlying illness
• First aid treatment for a heat affected victim

• What are carbohydrates and how can they improve your game?
• Do you follow the basic principles of a good diet?
• Do you have a plan for eating and drinking during competition?
• How much fluid do you need?
• How much should you drink?
• What should you drink?
• What should you eat before, during and after a competition?
• Before competition
• During competition
• After competition, health snacks
• Are you a healthy weight for your height?
• Why don’t diets work?
• How do you lose weight and keep it off?
• Diet control principles for weight control
• Eating disorders

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