Golf Fitness Essentials
The top golfers in the world are committed to staying in shape, so why wouldn't the average amateur want to stay in shape for their golf game. The keys to a golf specific fitness routine include flexibility, core strength, strength/power training, cardiovascular conditioning, proper nutrition and outstanding balance.
Good balance helps you make shots from difficult lies, like the edge of a bunker or a steep grade in the rough. Your golf swing plane will also be much more consistent when you are hitting from a more stable posture. To allow yourself to compete in a full 18 hole event you need to maintain some level of cardiovascular fitness. Walking or jogging on the treadmill or in your neighborhood or spending time on the Stairmaster and/or elliptical trainer for 30-40 minutes 3-4 times a week is a must. (For example Tiger Woods runs 3-4 miles every day)
Another thing to put into your golf fitness workout is rotational movements. Since the golf swing is a rotational motion, you need to work on strength and flexibility in that plane of motion. So one shouldn't work on straight plane activities such as traditional crunches but try adding a plank T turn or woodchoppers with a medicine ball to your core routine.
You will gain more power in your swing if you strengthen these key muscles: your abdominals especially the obliques and transverse abdominals, quadriceps, gluteals, hamstrings, and posterior deltoids/rotator cuff muscles. You also need to maintain flexibility in your shoulders, chest, lats, trunk, torso and hamstrings so that you can maintain your body position throughout the swing. If you ever find yourself with higher scores on the back nine it could be due to a lack of cardiovascular conditioning so remember to take the time to walk, run, or swim on your own. You also must try to have a healthy diet to maintain your energy levels on a daily basis.