To achieve an efficient swing, players – both amateurs and professionals – must work on and develop various physical qualities, in addition to working outside the gym (technical and psychological training).
Unlike what many believe, these require a very complete development in terms of different motor skills, as golf requires not only strength, power, stability and swing speed, but also mobility, flexibility, endurance and ability. All these are of vital importance, not only in terms of performance but also in preventing injuries. Therefore, it is essential to enhance these qualities according to each’s players needs and possibilities.
On the other hand, one of the disadvantages we physical trainers find when doing our planning is a player’s lack of time – be they amateur or professional (in the latter case, numerous tournaments, travel time, technical training, psychological...). So we don’t have enough time to work in a “specific” way on each ability. That is why we must look for practical, efficient and sustainable tools over time.
A strategy that could facilitate the process consists of working on several abilities in the same session, always starting with an activation (mobility) and then selecting exercises according to the player’s characteristics and objectives.
An example of this would be exercises that include strength, mobility, flexibility and stability work (all at once), as you can see here.
Lunges plus torso rotation: Place yourself in the lunge position holding a weight disk in your hands and with your elbows slightly bent. From that position lower yourself while the torso is being rotated (front leg side), keeping your head in front. Repeat for both legs.
Dynamic lunges with slider: Place yourself in the lunge position with a slider on one of your feet, pick up a weight and hold it close to the chest, and from that position slide your leg back and return to the starting position. Repeat on the other side.
Side squat with slider: Place the slider on one side, choose a weight (depending on the player), and from that position do a side squat on the side. Repeat on the other side.
Strength, mobility, stability and flexibility work at the same time in each of these exercises.