Year-Round Golf Conditioning
 

Year-Round Golf Conditioning
To get the most out of your game, you need to know how to arrange your year-round workout schedule to maximize your results.  

By Mike Romatowski
for the Titleist Performance Institute

The top professional golfers of the modern era are extremely strong, flexible, and fit. They are willing to work out year-round to maintain their “fitness advantage.” To get the most out of your game, you need to know how to arrange your year-round workout schedule to maximize your results.

Calendar

The experts at the Titleist Performance Institute have identified seven physical performance factors that are crucial to every golf conditioning program: posture, balance, mobility, stability (the combination of strength and balance), power, coordination, and endurance.

These factors are interactive. For example, if you have poor posture, it will be difficult to have good balance. Likewise, mobility and stability are co-dependent; you cannot gain advantage from one in the absence of the other. A third such example is the inter-relationship of power and coordination. It is almost impossible to produce maximum power without optimal coordination.

While you must pay attention to each of the seven physical performance factors, it is wise to emphasize certain ones at different times of the year.

You should split your calendar year into three phases as follows:

Off-Season – 3-4 months (example: Nov. – Feb.)
Pre-Season – 1-2 months (example: Mar. – April.)
In-Season – 5-6 months (example: May – Oct.)

Important: Even golfers who live in warm weather climates (such as San Diego or Phoenix) should divide their year into these three categories. Golf conditioning works best when there is a specific focus according to the time of year. Even if you can play golf year-round in your home environment, you will benefit from dividing your workouts into these types of segments.

There are several ways to divide up your year. Here is one of the best:

THE OFF-SEASON SEGMENT (Posture, Balance, Stability)

Posture is actually perhaps the most crucial component of golf conditioning. It’s not the most glamorous, but it is so important that it merits constant attention. Without good posture in your everyday life and in your golf address position, you cannot hope to maximize the other physical performance factors.

Stability Ball

Off-Season is the perfect time to get as strong as possible. Weight training and the use of a stability ball will be your main tools. Don’t be afraid to hit the weights hard and heavy – the stronger you can get, the better. This is also the best time to improve your balance, because stability is the combination of strength and balance.

THE PRE-SEASON SEGMENT (Power and Coordination)

Pre-Season is optimal for development of power. Power is strength at high speed. Since you have spent the off-season getting as strong as possible, this is the perfect time for power training. And, since power is dependent upon good coordination, pre-season is also optimal for giving coordination drills a high priority in your workout.

THE IN-SEASON SEGMENT (Mobility and Endurance)

During your actual golf season you want to avoid any feeling of being “muscle-bound” or unduly muscularly fatigued. Working on mobility (flexibility) and endurance will keep you in fine shape and won’t interfere with your swing motion. Thus, the in-season segment is perfect for stretching and cardio.

For more information about Titleist Performance Institute, please visit www.mytpi.com.

 

 
Sponsors
Premier Partners
Official Partners
Media Partners
Association Partner
Twitter Facebook AJGA Blog AJGA on Instagram AJGA on YouTube
Member Logins
 
Player, Coach and Alumni Login
Center:
Member ID:
Password:
 
Forgot your password?
Don't have a password?
Forgot your Member ID?
 
Not A Member or Need to Renew?
 
What every member should know
Learn the basics
Performance Based Entry
Leadership Links
ACE Grant financial aid
Polo Golf Rankings
Boys
1. Sam Burns
Shreveport, LA
2. Sam Horsfield
Davenport, FL
3. Austin Connelly
Irving, TX
4. Brad Dalke
Hobart, OK
5. Davis Riley
Hattiesburg, MS
Girls
1. Andrea Lee
Hermosa Beach, CA
2. Kristen Gillman
Austin, TX
3. Angel Yin
Arcadia, CA
4. Bethany Wu
Diamond Bar, CA
5. Lauren Stephenson
Lexington, SC
Complete Rankings
Foundation

The Foundation

The American Junior Golf Foundation is the primary recipient of all charitable giving to the AJGA and as such administers a variety of programs designed to compliment the AJGA and the members and families who make up our community. Learn more about these important programs and how your contributions to the Foundation secure the AJGA’s financial future for future generations to come.
   
Donate Now
Planned Giving Program
Endow an ACE Grant
Annual Fund
ACE Grant

ACE

The Achieving Competitive Excellence (ACE) Grant program provides financial assistance to junior golfers who wish to play in AJGA events. Its goal is to give top-flight golf opportunities to young golfers regardless of financial resources. This program helps to fulfill the AJGA’s mission of developing young men and women who aspire to earn college golf scholarships through competitive junior golf.

Leadership Links

What is Leadership Links?

Leadership Links is a new program whereby the AJGA is able to further its mission to help develop young men and women by teaching charitable giving skills and service-oriented practices at an early age. This program gives juniors all the tools necessary to donate their time, talent and resources to local charities and the AJGA youth development programs. Please click here to learn more about the program and the different opportunities available.

Weekly Results
Wells Fargo Junior Classic presented by Mizuno
Boys
Total
1
S.M. Lee
66
T
2
Jake Milanowski
69
T
2
Trevor Phillips
69
T
2
Trent Phillips
69
T
2
Aaron Walker
69
Girls
Total
T
1
Maria Hoyos
71
T
1
Jayna Choi
71
T
1
Virginia Green
71
T
1
Rinko Mitsunaga
71
Junior All-Star at Watters Creek
Boys
Total
T
1
David Morgan
69
T
1
Cole Hammer
69
T
1
Johnny Bai
69
T
1
Jansen Smith
69
Girls
Total
1
Maddie White
69
2
Chandler Rosholt
71
T
3
Casey Ott
72
T
3
Christine Wang
72
AJGA Junior at Yolo Fliers
Boys
Total
1
Guangshi Chen
67
T
2
Trevor Gold
69
T
2
Kevin Geniza
69
T
2
Sanghyun Choi
69
T
2
Nick Swanson
69
T
2
David Laskin
69
Girls
Total
1
Xinying Wang
72
2
Naomi Ko
73
3
Mikayla Fitzpatrick
74
Junior All-Star at Aliante
Boys
Total
1
Joseph Burlison
69
T
2
Derrick Liu
70
T
2
Patrick McNary
70
T
2
Derek Kim
70
T
2
Austin Murphy
70
T
2
Alejandro De Zavala
70
Girls
Total
1
Karah Sanford
68
2
Kailie Vongsaga
70
T
3
Angela Bagasbas
72
T
3
Brianna Navarrosa
72
FJ Live Scoring
AJGA U
The American Junior Golf Association is a 501(c)(3) nonprofit organization dedicated to the overall growth and
development of young men and women who aspire to earn college golf scholarships through competitive junior golf.