Jésica Reyes: training specifics on sand and grass

In golf there are different terrains (sand, grass), but they can also have different characteristics (slope, inclination, for example). This undoubtedly conditions our golf stance (one foot higher than the other, etc.) when hitting the ball.

The more we “train” under these circumstances, the greater our chances of success when competing. It is for this reason that including specific stimuli in the physical preparation sessions, such as training in sand and/or grass areas, can be interesting. We cannot forget that one of the principles of sports training is “specificity”, which, together with the rest, is the key to obtaining the best results.

In turn, working on “uneven” surfaces is a powerful tool to train “Core Stability”, which, as I have mentioned in previous editions, is another vital aspect to achieve a consistent and effective golf swing. Possessing the ability to be “stable” when hitting the ball over challenging terrain and in a variety of situations is what will lead to better performance.

And finally, I assure you that training outdoors can be very enjoyable and a way out of the classic gym training, so if you have that opportunity, don’t miss it!

Below, I leave you two proposals in sand and grass, but remember that these are only examples and that they should be selected by a professional according to the characteristics of each player.

Exercise 1 – GRASS AREA

Lateral jumps: Perform lateral jumps landing on monopodal support. Try to land as steadily as possible and also do it by slightly lowering the center of gravity, as if

you would like to perform a 1/2 squat on one leg. With this exercise you work core, glutes and stability in general. Progression: perform them on a part of the ground with some incline and/or decline.

Exercise 2 – SAND ZONE

Circles around the head: In a standing position and monopodal support, perform circles around the head with a kettlebell, disc or weight, in one direction and the other, trying to keep the body as stable as possible. Change legs. We work on shoulder mobility, gluteus medius mainly and central, pelvic and ankle stability.