Pre-Competition Golf Workout

April 23, 2012 Jeff Overholt

I get questions all the time from my junior athletes asking me “What should my workout look like on the day of a competition?” I want to take sometime to share the in’s and out’s of the pre-competition workout which was performed this past weekend with our Team Ontario athletes at our Spring training camp in Niagara.

Approximate time: 45 – 60 minutes
Equipment needed: Foam Roller, Mini-band

1. Elevate heart rate – You want to start your workout by elevating your heart rate and increasing your body temperature. The key is to perform short bursts of high intensity (intervals) work followed by a brief recovery period. Perform 5 – 6 x 20 – 30 second intervals followed by 60 seconds recovery. The intervals can be done through exercise modes such as jogging, biking, jumping jacks, burpees, or skipping.

 2. Foam roll – Foam rolling is one of the most effective ways to release tight muscles and increase blood flow and can be used as a part of your warm up or cool down. Your main goal when foam rolling is to search out and destroy knots or tight areas throughout a given muscle. Spend 30 – 60 seconds foam rolling each of the following muscle groups:

Quads, IT band, Adductors, T-spine, Lats

3.Static Stretch – After foam rolling, it is well served to spend 5 – 10 minutes static stretching any specific muscle groups which you feel are tight. I focus on creating mobility in your hips and upper back as mobility in these areas are crucial for creating an efficient and explosive golf swing. Stretches should be held for 10 – 15 deep breaths.

4. Activation – Our next task is activating or turning on your torso and glutes. Both of these areas are typically shut down or “sleeping” in most junior golfers as a result of  habitual prolonged static postures such as sitting in front of a desk at school.

Exercise examples:

Plank progressions
Bird Dog Opposite Arm & Leg extensions
Hip Circuit
Clam Shells

5. Dynamic Warm Up – Our final part of the workout involves taking your muscles and joints through a full range of motion. All exercises in this section are performed from a standing position and are dynamic in nature. It is important to understand that our goal here is not to stretch anything but merely heat up all your golf muscles.

Exercise examples:

Push – Pulls

Arm Circles
Chest Opening

Leg Swings
Step Overs
Figure Four’s
Speed Squats
Lunge variations: Forward, Crossover, Lateral

This workout will ensure that your body is properly prepared to handle the physical demands associated with playing golf in competition. The workout outlined above can be done at home or at a hotel prior to heading to the golf course. When you arrive at the golf course I would strongly recommend going through a 10 – 15 minute minute dynamic warm up on the range prior to hitting golf balls.

All exercise video’s outlined in the workout above can be found at:

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