When the Golf Season is Over

With the season over, now is the ideal time to begin training for next year. To help improve your swing, staying in shape all year round is vital. Your focus should be on strength and core training, keeping in mind the golf-specific moves that are required during a round of golf. Here are some tips and exercises to get you where you need to be come opening day 2011.

1) Medicine Ball Throw: This exercise is done with a partner. Here's how to do it:

1) Face each other.

2) Get into a golf address position (as if you were going to tee off). Toss a medicine ball to your partner. During the throw, open up your hips and follow through like you would with a golf club in your hands.

3) Once you catch the ball, set up into a golf starting position and repeat step 2. Doing about 3 sets of 10-12 reps should do it. You really want your legs and hips to do the work here rather than your arms and shoulders. For your golf swing, this exercise will help you maintain balance and power throughout the golf swing.

2) Ball Twists: This exercise can be done on your own with an exercise/yoga ball. Here's how to do it:

1) Rest your shoulders (but not your back) on an exercise ball.

2) Outstretch a medicine ball (or dumbbell) above your chest without bending your arms.

3) Rotate your shoulders to the right and then back to the left. Do 3 sets of 10-15. You should feel your abs and lower back really working on this one. This will help you generate a tremendous amount of club head speed as your back swing and follow through will be extended and more powerful.

3) Step Up Lunges: This exercise is done on your own with a bar (or hockey stick, broom), resting on your shoulders or with no additional weight at all. Here's how to do it:

1) With bar resting on your shoulders/top of your back, lunge forward with your right foot onto a step or other elevated platform. Make sure your leg does not go below parallel to your knee. Slowly return to standing position. 2) Repeat with the left leg. Do 3 sets of 10-15. This exercise will work your quads and lower back improving your explosiveness with your lower body during the golf swing.

4) Cardiovascular training: It will be very important for you to maintain some cardiovascular training throughout the winter months to replicate walking 18 holes on the golf course. If you have access to a treadmill, utilizing the incline feature will easily keep you in shape for those hilly courses. Outdoor training is still possible in the winter, just be aware of temperatures, especially wind chill factors, and dress accordingly. Try doing some cardiovascular activity 2-3 times a week for at least 20 minutes at a time.

Following the above routine, or something similar, will not only keep you in shape, it will help keep your golf game in shape. Save yourself the grief and get started today.

Jason James Ferris