How to Improve (Hopefully)

Your Golf Score!

by Connie Jo York, Group Fitness Instructor Certified with the American Council on Exercise

I have a love/hate relationship with golf.  I love the game and being out on the course, especially when the weather is warm and sunny.  When I hit the ball strong and solid, and it flies off the clubface, up through the air and out toward the fairway, it is a great feeling.  And then there are those other shots (you know what I’m talking about), when I completely lose focus and forget to keep my eye on the ball or accidentally let my back knee drift back during my back swing.  There are days when I can hit the ball fairly well, and then there are those other days when I struggle.  I find comfort by telling myself that more than likely, all golfers have good and bad days.

Even though my own golf scores are far poorer than average, I do know some things that will help you to improve your scores.

Great news if you are already involved in a fitness program!  You are already a stroke or two ahead of your fellow golfers who do not exercise regularly.  As it turns out, the fitness components that are important for improving your golf scores are actually the most important components of all fitness programs.  And they are:  STRENGTH, FLEXIBILITY AND CARDIO ENDURANCE.

STRENGTH

Stronger muscles, especially of the legs and upper torso, are going to generate more club head speed and increase how far you can hit the ball.  Following is a list of exercises that, when performed regularly—one or more sets of 10 to 12 reps, three days per week—should help you gain power in your upper body, improve your ability to balance, and stabilize strength in your lower body.

FLEXIBILITY

I can personally attest to a correlation between improved flexibility and improved golf scores.  My brother-in-law from Georgia, an avid golfer, visited us in May of this year and asked if I knew some stretches he could do that might help.  His golf pro had already told him that he needed to improve his flexibility.  I showed him several of the stretches I do in my fitness classes, and he promised to do them faithfully.  Then, I saw him again in August, and his game had in fact improved.  He credited that improvement, at least partially, to being more flexible and therefore able to increase his range of motion.

You can increase the range of motion in your shoulders, trunk, low back and hamstrings with just several minutes per day of stretching.  This does not mean you only need to stretch just prior to playing golf.  Rather, you need to stretch daily.  Take the time and enjoy the stretches.  Hold your stretches for at least 20 seconds.  And more good news, stretching will also help you relieve some stress!

CARDIOVASCULAR CONDITIONING

Being fit from an aerobic standpoint is extremely important to help keep your energy level up during a round of golf, especially if you are walking the course and carrying your clubs!  Even if you are riding around in a golf cart from hole to hole, you know there are often times when you are out walking—up hills toward the greens or out in the fairway, or even though the rough, looking for your ball!  To improve your cardiovascular conditioning, you should try to participate in aerobic activity that you enjoy 30 minutes per day, at least three to five times per week.  You might like to bike, walk, dance, or attend an aerobics step class.  It doesn’t matter what the specific aerobic activity is as long as you enjoy it and you are getting your heart rate up to the point that you are feeling breathless, and maintain that level for 30 minutes.

I hope you will try these suggestions and that your golf scores improve.  Ah, to have a lower handicap, plus the added benefit of a fit body—That sounds like a win, win situation to me!  I would love to hear success stories from you.  Good Luck, keep your eye on the ball, and enjoy the remainder of your summer on the golf course.