Spring Golf Exercise Routines

By Diarmid "Scotty" McVicar, RPT, CWCE

Having worked hard all winter you now know how to stretch, work on your cardiovascular system, develop your core, and generally strengthen your muscles.

Now that the golf season is upon us and there is a tournament every weekend, it is time to back off the really heavy fitness program you have been on, but it's still important to maintain your fitness level! The high school students at the Academy are now working on fitness routines at the course after their regular golf training - it's hard to find the motivation to work out indoors during daylight savings time! The following drill is an example of one of their routines, which will give you a chance to both practice your golf and maintain your fitness:

1. Starting at the Pro Shop, walk quickly to the practice area, put down your practice balls and clubs, do 20 jumping jacks, then stretch the upper and lower body.
   
   
2. Take your 9 iron and hit 10 balls, then stop and do 10 push ups.
   
   
3. Walk (or run) to the far end of the practice tee and back. Pull out your 8 iron and hit 10 balls, then do 10 squats (those with knee or hip problems avoid going past 90 degrees of knee bend).
   
   
4. Walk (or run) to the far end of the practice tee and back. Pull out your 7 iron and hit 10 balls, then do 10 abdominal crunches.
   
   
5. Walk (or run) to the far end of the practice tee and back. Pull out your 6 iron and hit 10 balls, then touch your toes 10 times (this can also be a hamstring stretch on a bench if there is one nearby.)
   
   
6. Walk (or run) to the far end of the practice tee and back. Pull out your 5 iron and hit 10 balls, then do 10 leg extensions while sitting.
   
   
7. Walk (or run) to the far end of the practice tee and back. Hit 10 balls with a 4 or 3-iron, then do 10 abdominal crunches.
   
   
8. Walk (or run) to the far end of the practice tee and back. Hit 10 balls with a 4 or 5 wook, then do 10 squats.
   
   
9. Walk (or run) to the far end of the practice tee and back. Hit 10 balls with your 3 wood, then do 10 push ups.
   
   
10. Walk (or run) to the far end of the practice tee and back. Hit 10 balls with your driver, then go through your stretching routine.
    
    

Keep it light, make it fun, but continue with your fitness program to ensure you will have the endurance on the course throughout the season!

The Brent Morrison Golf Academy is located at Pheasant Glen Golf Resort, 1025 Qualicum Road, Qualicum Beach, B.C. V9K 1M5. (250) 752-8786. For more information on instruction programs for adults and juniors, contact the Academy office.

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