Three Cardio Drills to Improve Golf Stamina :
Hill or Stair Climbs : Strengthen your legs and lungs for navigating hilly courses . 1 . Walk briskly up a hill or stairs for 30-60 seconds . 2 . Walk back down to recover , mindful of your balance and breathing . 3 . Repeat for 5-10 rounds , gradually increasing the difficulty .
Interval Walk-Run :
This drill builds endurance while mimicking the walkswing-rest cycle of golf . 1 . Walk for three minutes at a moderate pace . 2 . Jog or fast walk for one minute .
3 . Continue in a walk / run cycle for 20-30 minutes , gradually increasing the time of each interval as your fitness allows . your heart health , boost stamina , energy , and endurance , and manage your weight — potentially helping you check off one of January ’ s most frequent resolutions .
“ Ease back in with low-impact exercises like brisk walking , cycling or elliptical work ,” Royalty said . “ Gradually increase the intensity , aiming for 20-30 minutes of cardio 3-4 times per week , incorporating golf-specific movements like walking hills or adding intervals for stamina .”
Golfers already in good shape can try HIIT ( High-Intensity Interval Training ), which uses short bursts of high effort to mimic golf ’ s stop-and-go nature , or weighted carries to simulate walking the course with a bag .
It ’ s time to get moving , fellow golfers ! By prioritizing cardiovascular fitness , you ’ ll improve your golf game while boosting your overall health and well-being .
Meet you on the green !
Farmer ’ s Carry : Using dumbbells or kettlebells , this exercise builds endurance , grip strength and core stability — all essential for carrying your golf bag . 1 . Select two equal-sized dumbbells , kettlebells or other heavy weights . 2 . Carrying one in each hand , walk 40-50 yards , mindful of good posture and controlled breathing . 3 . Rest and repeat for 3-5 sets .
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