30 Minute Golf Workout To Improve Your Golf Swing

Just a PGA Professional and performance coach getting creative to improve golfers accuracy, distance and endurance. #NotTPI

Details on the golf training

Like most of you, I have a hard time finding time to workout and practice after work. While having my students do speed drills, I noticed they became out of breath if they did the drill properly. It dawned on me, lets put together golf drills and exercises that raise your heart rate and also improve your golf swing sequencing and technique. This is the first of many workouts that will help you fix swing flaws, increase speed, and also your endurance!

Important!

Make sure to perform each exercise with complete control and balance. If you go too fast (exception of alignment stick drill) in the exercise, you will not gain the golf benefits. If you want to speed it up to increase your cardio, take less time between sets.

Please read through the instructions for each exercise completely before performing the workout. This will allow you to get the full benefits by understanding the positions, swing sequences and the overall objective to accomplish with the workout

*FYI we are not fitness professionals, just experienced coaches that took a combination of TPI, PGA and other exercises proven for performance. Consult a doctor before completing.

Workout Goal

Complete 3 rounds of all exercises. If you find it easy, shorten your time between sets to 20 seconds!

1

Dynamic Stretching

Get those golf muscles firing!
Performing these stretches with continuous movement allows your body the ability to get those dynamic muscles in the golf swing firing. The days of static stretches (laying there, holding for 30 seconds) are over!
Walking, knee to chest - 10 on each leg
Walking, hip swings - 10 on each leg
2

Turn In Golf Posture - Explode!

Crucial for hitting it solid.
Notice how controlled the shoulder turn back is? Have a smooth transition at the top of the swing, then EXPLODE through to a balanced finish.
Instructions
Set up, stance shoulder width apart - good golf posture.
Place a club in your elbows
Bend from the hips
Turn your shoulders, while keeping your lower body stable. Goal is to have shoulders turn 90 degrees, while hips turn 40 degrees or less.
Start the shoulder turn through with your lower body - EXPLODE to the finish.
Perform 10 reps
3

Swing Position Sequence

Develop muscle memory for the right swing positions.
Make sure to go slow! You can place a mirror behind you to ensure you are doing each position properly.
Hold each position for 3 seconds. This allows you to develop muscle memory and ingrain those correct swing positions.
Please watch the heavy club video to ensure you are doing the correct positions.
Perform 10 reps
4

Speed Stick Sequence

This is where you learn how to create that Pro Power and get your heart pumping!
Set up like you are going to hit a full swing driver
Raise the bottom of the stick 1 foot above the ground
Swing controlled back, smooth - slow transition, swing as hard as you can going through
Balanced finish
Goal is make the loudest "whoosh" noise at the bottom of the swing. The louder the "whoosh" the faster your speed is.
Perform 10 reps right handed
Perform 10 reps left handed
You need to develop both sides of your body. Do a set each way!
5

Body Squats

Get that hip flexibility and lower body power!
Stance should be shoulder width apart (just like your golf swing set up). If your body allows, go down to 90 degrees and back up, while keeping your chest out(good posture). Make sure to do the squat in a controlled motion, you can explode up if you have the power - EXPLODE!
Perform 15 reps
6

Body Weight Tricep Dips

Develop those tricep muscles to get leverage into the ball.
All you need is a chair and your body weight. Place your hands on the chair with your body in front of the chair. Start with your arms extended, bend the arms to 90 degree angle, slow transition and back up.
Perform 15 reps

"Every coach I had in the past tried to change my grip. Thank God I met JJ and incorporated simple swing changes that led to results. I know have a full ride scholarship to Houston Baptist University!"
Caylee