Phase 1: Golf

Ankle rotations warm the ankle joints in preparation for driving the ball and performing technical shots from the rough.

Warming the ankle joints is particularly important for the golfer who may have a stiff back, hips or shoulders, as these limitations will result in excessive motion at the ankles to compensate.

If your ankles are not warm, you may not only injure your ankle but also your foot.

How to do it

1. Standing with feet shoulder width apart, place hands on hips and begin to shift weight left and right.
2. As you shift left, let the arch of the left foot get big and allow the foot to roll so weight is on the outside edge of the left foot and the inside edge of the right foot.
3. Alternate side to side, letting the ankles rotate and the feet transfer weight from the inside of the feet to the outside.
4. Repeat at least 10 times each side.

Full write-up for this exercise →

It is important to maintain flexibility through your neck and shoulders for an optimal swing.

To test your neck side flexion, stand in front of a mirror and slowly tip your head to the side, bringing your ear to your shoulder. Imagine pouring water out of your ear onto your shoulder.

With good flexibility you should be able to tilt your head 25 to 40 degrees.

How to do it

1. Sit with good upright posture. Grab the chair with your anchor hand to create gentle tension in the shoulder and neck.
2. Place the opposite hand over your head and onto your ear. Gently move your head away from the anchored hand until a slight stretch is felt in the neck.
3. Breathe in. Gently press your head into your hand and at the same time press your hand gently against your head; the head will not actually move.
4. Relax and repeat.

Full write-up for this exercise →

An exercise performed with a medicine ball to increase body strength in the legs and improve core stability and shoulder flexibility.

How to do it

1. Stand in an upright position holding a medicine ball on the right side.
2. Inhale and draw the belly button in towards the spine.
3. Step into a lunge position with the left leg while simultaneously lifting the medicine ball up over your head in an arc. The medicine ball should reach your left hip as you reach the bottom of the lunge.
4. Repeat with the other side.

Full write-up for this exercise →

This is an exercise for core and shoulder stability.

Start with a light dumbbell until you are comfortable performing the exercise. Gradually increase the weight until you can perform the desired number of reps.

How to do it

1. Sit on a swiss ball holding the dumbbell resting on your thigh. Slowly roll down until your head and shoulder blades are comfortably supported by the ball. Lift your hips parallel to the floor and bring the dumbbell to your shoulder.
2. Gently draw the belly button in towards the spine.
3. Push the dumbbell straight up towards the ceiling and slowly lower it back to the starting position.

Full write-up for this exercise →

This is an exercise to improve the core strength even further.

How to do it

1. Kneel on a comfortable surface, with forearms on the swiss ball and palms facing one another. There should be a 90 degree angle at the hip and shoulder.
2. Inhale and gently draw the belly button in towards the spine, keeping a natural curve and avoiding sagging or rounding the back.
3. Slowly roll forward, moving from the hips and shoulders at the same time.
4. Take 3 seconds to roll out, stopping and correcting yourself as you lose form.
5. Hold the end position for 3 seconds, then return to the starting position in 3 seconds.

Full write-up for this exercise →

An exercise to condition the shoulders and core to improve your swing.

How to do it

1. Stand with feet a little wider than shoulder width and hold a medicine ball in both hands.
2. Squat down with 70% of your weight over the left leg and rotate the upper torso so that the ball is held outside the left knee. Keep a neutral curve in the lower back and the chest held high.
3. Draw the belly button in towards the spine, then quickly lift the ball diagonally across the body.
4. End up with arms fully extended outside the right shoulder.

Full write-up for this exercise →

An exercise to increase strength in the glutes and back extensors.

You can progress this exercise by moving the ball further away and by folding your arms across your chest.

How to do it

1. Lying on your back, stretch your arms out on the ground, palm-side up, and put your calves on top of the swiss ball.
2. Slowly raise your hips off the ground over 3 seconds, until your ankle, hip and shoulder form a straight line.
3. Hold at the top for 3 seconds, then lower yourself back to the starting position in 3 seconds. One complete rep takes a total of 9 seconds.

Full write-up for this exercise →

An exercise to increase strength in the shoulders and core.

How to do it

1. Stand in front of a mirror with correct posture and the belly button pulled in.
2. Hold the dumbbell at your shoulder. Take a deep diaphragmatic breath and press the dumbbell up over your head, keeping your body centred and straight.
3. Release the breath through pursed lips and slowly lower the weight back to the starting position.

Full write-up for this exercise →