Golf Tips

Did anyone see the U.S. Open this weekend? As I write this it is still going! Tiger's performance on Saturday was incredible, and got me thinking, what can you do to improve your golf game. Here's a golf specific exercise program that can get you onto the (cart) path to improving your game.
Develop strength. Getting stronger gives you the ability to hit the ball further, which, when paired with accuracy will lower your score. Looking at a golf swing, most people believe that you need to strengthen your arms to hit the ball further. This can help a little, but to really get greater distance, you should focus on your core. With a biomechanically proper golf swing your core muscles are what generates the power. Do some core strengthening exercises 2-3 times per week, one set, 8-15 reps per set.
Cardiovascular endurance. Golfing requires a lot of walking, and sustained concentration, often for four hours or more. Playing golf, however, is not necessarily an aerobic exercise, which is what is needed to improve your cardiovascular endurance. Try biking, running, stair-stepping, even sustained walking for at least 15 minutes without stopping will help you improve your cardiovascular endurance. Try this two to three times per week and watch your ability to keep your high energy level and stay focused throughout your rounds improve.
Flexibility. A biomechanically correct golf swing involves motion in a ton of joints, from your ankles to your wrists and everything in between. Having a decreased range of motion, or decreased flexibility in just one of the multitude of joints involved can cause other joints to have to compensate. This leads to decreased performance and increased susceptibility to injury. To increase flexibility try to do 5 minutes of stretching every day. Warm up before you stretch, and focus on your shoulders, trunk, low back, legs, arms and hands.
Warm up. Before beginning a round of golf, be sure to warm up. Take a brisk 5 minute walk before teeing off. This gets the blood flowing and muscles ready for the task at hand. Do some stretches (the same ones that you do during the week) to warm up your muscles. Remember also that golf is not a sport where there is constant motion, so you may need to stretch every few holes to keep your muscles from tightening up.
Your bag. Try pulling your bag instead of carrying it. Having a heavy bag on your back for four hours can put a lot of pressure on your spine, causing pain and disc problems. Also, riding in a cart can bounce you around quite a bit, putting additional stress on your spine.
Hydrate. Drink lots of WATER to prevent fatigue and lapses in concentration. Drinking alcohol dehydrates you further, and puts you at much greater risk for injury.
Good luck on the course!