Golf professionals are in an unfortunate situation at the moment, major tournaments cancelled, satellite tours cancelled and not only this is local courses closed. Like I said my post for reactional golfers, the temptation might be to engage in arbitary fitness challenges or copy articles or advice seen on social media. For the purpose of this post professionals are individuals who make their income from golf (for the sake of the performance aspects of this post high level amateurs should be included)
Tip #1 Keep swinging fast. Unlike recreational golfers, you if you are a professional you make money from golf. Your swing is your sharpest tool and the one that blunts the quickest. Speed is a quality that sees detraining occur the fastest. Its not just the swinging fast that is important, but the neural and physiological benefits of swinging fast and most importantly keeping intent levels keyed in. When the season resumes you dont want to speed the first few tournaments trying to dial in high speed swinging. Obviously space is a factor, but in this case you dont have to even be hitting balls, high intent driver swings, holding the club by the reverse end and swinging, what ever it takes.
Tip #2 Keep swinging. Speed is important but volume matters too? Why well you are probably used to a large volume of swings. Most injuries occur when sudden spikes in training volumes occur. Once lock down is over, im predicting physio therapists being very very busy. Why? Acute overuse injuries from athletes going from very few swings, to tons of balls in a matter of days. Post lockdown activity fever will be a potentially real phenomena. While you dont have to be doing a lot of volume, do enough to have a protective effect, the golf swing is a violent movement high powered movement, keep tolerance of your tissues in good order and you’ll be ready to resume when season starts. This is obviously down to you and what you normally achieve during your regular practice sessions.
Tip #3 If you have a home gym use it to get really strong! Golf athletes need to learn that lifting in and around tournaments, when habitual, will only enhance performance in the long run. Now we are presented with what is an extra off season. 𝘈𝘵𝘩𝘭𝘦𝘵𝘦𝘴 𝘸𝘩𝘰 𝘢𝘷𝘰𝘪𝘥 𝘭𝘪𝘧𝘵𝘪𝘯𝘨 𝘸𝘪𝘭𝘭 𝘣𝘦 𝘳𝘦𝘸𝘢𝘳𝘥𝘦𝘥 𝘸𝘪𝘵𝘩 𝘧𝘳𝘢𝘨𝘪𝘭𝘪𝘵𝘺.
This image put together by Alex Ehlert shows you what qualities relate best to clubhead speed. No surprise that jumping and squat strength have very largely correlations. So you can guess what im going to suggest you do! If you dont have a squat rack you can still, do DB, kettlebell or band work. If you have none of these, well jumps are free!
Tip #4 Staying lean on lockdown. I offered the same advice to recreational golfers and the same advice stands here. You are playing less often and it often factors into total weekly calorific expenditure you would normally achieve. Coming out of lock down in worse shape than when you went is a real potential issue. Ive written a guide here on making sure your diet is under control during lock down.
Tip #5 Learn more about effective golf strength and conditioning approaches. Take the time to educate your self and look at the work I’ve been doing and the work we’ve been doing with the ETPI. So that when normal service is resumed you can head back to gym with purpose and intent to support your general wellbeing and your golf game.