Playing golf is a great way to exercise, connect with others, and connect with nature all at the same time. However, the game itself can be challenging and leave you frustrated with your performance in the game.
Improving in any competitive sport can often seem slow and unproductive, especially when faced with droughts of poor performances or rounds where you don’t live up to your own expectations.
The following tips and tricks can help you achieve your new personal best at your local golf course or next sporting event.
Establish a healthy cardiovascular program
Your mind is constantly processing information and cataloging experiences to help your body generate appropriate responses and reactions. Sometimes those responses include passing judgment on your own performance on a particular task.
Consistent physical activity has been shown to reduce performance-based anxiety by increasing blood flow and mental acuity, according to several researchers.
Try to fit in 30 minutes of moderate-intensity exercise, such as brisk walking, three days a week.
This cardio program will help you reap important health benefits and improve the way you react and respond to new information, including nervousness, lapses in concentration, or even self-doubt when faced with a hard lie from your tee shot. .
Add resistance exercises to your training
Consider how you swing a golf club. The power and momentum with which you hit the ball starts in your hips and then increases as it is transferred through your core to your arms and eventually to your golf club.
While you can commit to a healthy, active lifestyle, the muscles you use in golf are quite different from the ones you’d use to run a marathon. Incorporate the following conditioning exercises into your training routine to work the muscles most used in golf and improve the power of your hips, core and shoulders.
Glute bridges target the gluteus maximus and influence the power and force your hips can produce.
How to do it: Lie on your back on the floor with your knees bent and your feet flat on the floor. Squeeze your glutes and lift your hips toward the ceiling, so only your shoulders and heels are on the ground. For added difficulty, try single-leg glute bridges.
Medicine ball twists
Medicine ball twists target the obliques and strengthen trunk rotation.
How to do it: Sit on the floor with your knees and hips flexed. Hold a medicine ball with both hands. Lean back slightly, balancing on your hips with your legs bent in position as you hit the ground with the medicine ball held to your left and right.
Shoulder internal and external rotation with band
band rotations aim for the stabilizers on your shoulders.
How to do it: Bend your elbow 90 degrees with your fist in front of you. Squeeze a towel under your armpit, preventing it from falling off. Take the end of a resistance band and slowly pull the band across your body, keeping your elbow bent. Stop when you feel a stretch. Hold this position for 30 seconds or as directed. Slowly return to starting position. For shoulder external rotation, pull the resistance band to the side with your elbow at your side and the towel tucked under your armpit. Stop and hold for 30 seconds when you feel a stretch. Slowly return to starting position.
be in the moment
Golf, like many sports and events, requires elements beyond physical conditioning and focus. Developing mental toughness and concentration skills can help you overcome the internal and external stresses of regrets or mistakes made while playing.
Practicing Tai Chi or implementing daily meditation can be helpful exercises to overcome obstacles along the way. Trust yourself and take every moment in front of you for what it is, and in time you will be able to enjoy every round of golf no matter what number is on the scorecard.
Have a great summer and good luck on your next round of golf.
About the Author
Justin Shenal is the health and fitness specialist at Cone Health in Greensboro. He is a certified exercise physiologist who received his degree in kinesiology from SUNY Brockport, where he also competed in NCAA cross country and track programs. His previous experience in exercise programming and cardiovascular conditioning brings a wealth of experience to Sagewell Health & Fitness.