Table of Contents

1. Why Pre-Season Golf Workouts Matter

2. Key Areas to Focus on Before Golf Season

3. Essential Pre-Season Golf Exercises

   • Lower Body Strength Exercises

   • Core Stability and Rotation Drills

   • Upper Body Power Moves

   • Mobility and Flexibility Training

4. Sample Pre-Season Golf Workout Plan

5. Common Pre-Season Training Mistakes to Avoid

6. 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

1. Starting Too Late: Pre-season conditioning should begin 8–12 weeks before the season starts.

2. Neglecting Mobility: Focusing only on strength without addressing flexibility can lead to swing inefficiencies.

3. Overtraining: Give your body adequate rest to recover and adapt.

4. 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!