The modern-day golfer has a support team of nutritionists, therapists, their caddy and various mentors to optimize their playing ability during a championship. Their training regime, as with many professional athletes, is focused on building up levels of energy, strength and flexibility. While the average amateur will not usually have the time to put in the same level of off-course training, they can benefit from the following key pillars of on-course performance optimization techniques that the pro golfers use.

Hydration

If you follow a professional golfer as they play in competitions you will notice them drinking water throughout the round. They realize that if you begin to feel thirsty then this is a sign that your body is performing below par. The key point to taking water is to only take sips of water while golfing. The body digests water very quickly so only ever requires a small amount at a time.

The professionals will generally not use sugar or caffeine rich beverages as they cause blood sugar level fluctuations that affect you how you play (for example, over hitting greens on one hole, short putting on the next).

Nutrition

All top athletes rightly realize that the nutritional content of their food prior to and during a game of golf can strongly affect their energy levels and performance in a round. Professionals normally choose to take several small meals throughout a day in order to maintain a consistent energy level and rhythm. Prior to a round of golf a favorite choice would be a small pasta/chicken fillet meal.

Once they are on the course, the caddy ensures the energy levels stay topped up by offering their player bananas or other fruit (bananas are best due to their slow energy release).

Stretches

Professional golfers use various stretching techniques and exercises such as Pilates and Yoga to improve their overall flexibility. In particular, staying flexible in the core muscle area (tummy and lower back) is essential to keeping the backswing consistent and reducing the risk of injury.

All amateurs should take a few minutes before a match to perform stretches of the lower back and legs to loosen up the muscles. The stretches should also be performed during a round as it will also help stop the back/legs stiffening up as the body becomes more tired.

Awareness

These simple pillars of performance are not rocket science. However, it is important to be actively aware of what your body is telling you during a round of golf so that you may remedy it the next time.

Being thirsty or becoming tired during a round are signs that you are not getting the water and food your body requires. Suffering body aches or pulling muscles are signs that your muscles are being over exerted and would benefit from some stretching exercises.

Practising your golf swing at the range is one way of perfecting your game, but you should also aim to improve your golfing performance through nutrition, hydration and stretches.

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