Pre-Season Golf Workout Exercises to Get Ready for Golf Season
Table of Contents
Why Pre-Season Golf Workouts Matter
Key Areas to Focus on Before Golf Season
Essential Pre-Season Golf Exercises
Lower Body Strength Exercises
Core Stability and Rotation Drills
Upper Body Power Moves
Mobility and Flexibility Training
Sample Pre-Season Golf Workout Plan
Common Pre-Season Training Mistakes to Avoid
Every Journey Begins With Your Analysis
Why Pre-Season Golf Workouts Matter
Preparing your body before golf season is essential to maximize performance, prevent injuries, and hit the ground running. A well-rounded pre-season workout plan:
Builds Strength and Power: Essential for faster swing speeds and longer drives.
Improves Mobility: Allows for a more efficient swing and better range of motion.
Reduces Injury Risk: Strengthens key areas like the lower back, shoulders, and knees.
Pre-season training isn’t just for pros—it’s for anyone serious about improving their game.
Key Areas to Focus on Before Golf Season
Lower Body Strength
Strong legs and glutes provide the foundation for a powerful swing. Exercises like squats and lunges improve stability and power transfer.
Core Stability
The core connects your upper and lower body, enabling rotational power and swing control. Planks and rotational exercises are key for pre-season conditioning.
Upper Body Strength and Power
Strong shoulders, arms, and upper back enhance club control and follow-through. Overhead presses and rows should be part of your routine.
Mobility and Flexibility
Hips, thoracic spine, and shoulders need to move freely for a consistent swing. Dynamic stretches and yoga improve mobility and prevent stiffness.
Essential Pre-Season Golf Exercises
Lower Body Strength Exercises
Goblet Squats: Build quad and glute strength for better swing stability.
Walking Lunges: Improve balance and leg power.
Core Stability and Rotation Drills
Pallof Presses: Develop anti-rotational core strength.
Medicine Ball Rotational Throws: Enhance rotational power for your swing.
Upper Body Power Moves
Push-Ups: Strengthen the chest, shoulders, and arms.
Single-Arm Dumbbell Rows: Improve upper back strength and posture.
Mobility and Flexibility Training
Cat-Cow Stretch: Loosen the spine for smoother rotation.
Hip Flexor Stretch: Open up the hips for a better swing foundation.
Sample Pre-Season Golf Workout Plan
Day 1: Strength Training
Goblet Squats: 4x12
Single-Arm Dumbbell Rows: 3x10 each side
Push-Ups: 3x15
Day 2: Core and Mobility
Pallof Presses: 3x12 each side
Cat-Cow Stretch: 8–10 reps
Hip Flexor Stretch: 2 minutes each side
Day 3: Power and Rotation
Medicine Ball Rotational Throws: 4x12 each side
Walking Lunges: 3x10 each leg
Plank with Shoulder Taps: 3x30 seconds
Day 4: Recovery and Flexibility
Yoga Flow: 20–30 minutes
Foam Rolling: 5–10 minutes
Common Pre-Season Training Mistakes to Avoid
Starting Too Late: Pre-season conditioning should begin 8–12 weeks before the season starts.
Neglecting Mobility: Focusing only on strength without addressing flexibility can lead to swing inefficiencies.
Overtraining: Give your body adequate rest to recover and adapt.
Skipping Professional Guidance: Personalized plans ensure you’re working on the right areas.
Every Journey Begins With Your Analysis
Whether you’re looking to improve your yardage or smooth out your swing, we’ve got you covered. You’ll work with our golf fitness experts to uncover your untapped potential.
Our TPI-certified coaches will assess your stability, mobility, strength, power, and swing mechanics to create a personalized plan tailored to your goals.
Start your journey to better golf today. Book Your Analysis Now and unlock the performance you’ve always dreamed of!