Fit for Play
Four Seasons
Fitness Guide
Make a yearlong plan to be in the best golf shape of your life
“I’m going to make time for more rounds this year.”
“I’m going to break 80.”
“I’m going to get below a two-putt average.”
Whatever your New Year’s resolution may
be, this is the perfect time to check in with
a certified Titleist Performance Institute
fitness expert to learn how to get fit—and
stay fit—all year long.
“The most important thing to do to reach
fitness goals is to get evaluated by a qualified
golf fitness professional,” said Madeline
Parrish, a TPI Level 3 fitness professional
based in Richmond. Go to mytpi.com and
search for an expert in your area.
“If you move better, you’ll play better,”
she said. “However, many self-directed
fitness programs don’t help you move bet-
ter, because self-directed exercise is often
based on your strengths—not the areas you
need to work on.”
For example, golfers with mobility
weaknesses might skip over flexibility and
mobility exercises—work that should really
be a primary area of focus. That’s where
certified golf fitness pros like Parrish can
help. During the screening process, they’ll
identify things that hinder your fitness,
and develop custom corrective exercise
plans for you.
Now, let’s look at what 2019 holds, in
terms of getting fit and staying that way.
• WINTER is the perfect time to get eval-
uated, get a good base of movement pat-
terns, and begin building strength. Also,
improving your nutrition—yep, another
resolution—will help improve your phys-
ical performance.
• SPRING is the time to continue increas-
ing strength. As the weather improves,
you’ll be spending more time shaking the
rust off of your golf game. Just be sure
to include flexibility and mobility work
in any program, and work your plan at
least three days a week. Finally, to make
sure you don’t sprain, strain or injure
anything, make sure you have a good
pre-round warmup for the range.
by DAVE POND
• SUMMER equals more rounds and more
tournaments. Make sure to maintain any
strength gains you made earlier in the
year. At this point of the season, your
workouts shouldn’t make you too sore to
play the next day. So, if you find that’s the
case, lighten up!
• FALL is the perfect time to get re-evalu-
ated, look back, and see if you’ve achieved
the goals you set this year. Continue your
workouts, and if you find yourself start-
ing to play less often, feel free to up the
intensity of your exercise program.
Finally, don’t forget to drink water. Hydration
is the foundation of your nutrition pyramid,
and Parrish recommends drinking about half
of your body’s weight (in ounces) a day, with
1/4 of that coming first thing in the morning.
So, now you’re officially ready for your
best-ever season on the links. And, even if
you’re planning to meet with a golf fitness
professional—visit mytpi.com/experts to
find one in your part of the state—we want to
make sure we don’t leave you empty-handed.
Parrish recommends the following exer-
cises—one for each season—to help you get
in the best golf shape of your life.
WINTER: REACHBACKS
Two sets of eight reps (per side)
1. Starting on all fours, sit back until your butt touches your
heels and place your right forearm on the ground between
your knees.
2. Place your left hand behind your head and even your weight
out between your two knees and your right forehand.
3. Without rocking back and forth, try to rotate your left
shoulder and elbow up and point it to the sky. Return
to the starting position, making sure you stay stable
throughout the exercise.
4. After eight repetitions, repeat with arms in opposite positions.
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