During the winter months golfers face the challenge of staying physically and
mentally fit for the upcoming season. It is usually not until the snow starts to melt, and the mercury rises that we begin to think about dusting off the clubs. However, becoming a "couch potato" over the winter can make the transition into the golf season a little
tricky. Maintaining a physical conditioning program by making a small commitment to fitness over the winter months will help to prevent injuries, as well as enhance your golf game in the summer.

Implementing a golf specific fitness program in the off season that includes strength training, flexibility & mobility training and cardiovascular conditioning at least three times a week can decrease injury or re-injury risk and improve golf performance. This is important as the golf swing requires a lot of effort and power that creates a large amount of stress on your body. If you begin the season with weak, inflexible, and unconditioned muscles you are setting yourself up for injury - especially to the structures in your low back where you rely on complex movements such as flexion, rotation and extension during your swing.

Let's look at the benefits that improving your fitness in the winter season can have on your golf game. First we'll look at increasing the strength of your golf specific muscles. Your leg muscles provide the power for the beginning of your swing. Your abdominal and back muscles move that power to your torso to increase the speed of your swing and produce a strong rotation from the core. Last but not least your shoulder and arm muscles will help with accuracy and control of the club head.

Due to the amount of movement and power the golf swing requires, flexibility and mobility is another important component to golf performance. An overall flexibility program to improve mobility should be included both pre and post work-out and target the hamstrings, hips, upper & lower back and shoulders. Yoga and pilates include great core stabilization exercises that can be used to enhance mobility.

Finally in order to have the stamina to complete 18 holes you must include cardiovascular conditioning into your golf specific fitness program. Pick an exercise you will enjoy doing - walking, treadmill, squash, biking, etc. Committing to a cardio conditioning program will ward off early fatigue on the back nine and help keep you focused the entire game.

Applying all three of these components into an off season conditioning program will not only decrease your risk of injury and help improve your golf game, but will also help keep you motivated and mentally prepared while you wait for the snow to melt.

Winter Fitness Tips:

* Before you start a conditioning program, assess your current level of fitness. Consult with your family Doctor, or seek advice from a qualified health professional.
* Book a golf performance assessment to find out your physical limitations.
* Make a commitment to begin or maintain a golf specific conditioning program to correct your physical limitations. Write down your goals.
* Take advantage of indoor golf facilities to practice your skills.
* Use the winter months to refine your swing. Seek training from a golf Professional.
* Include practice swings into your weekly conditioning program
* Drive for show, putt for dough. Use the off-season to become a great putter indoors. Work on your stroke, accuracy, and speed.
* Improve your mental game. Visualize your swing.
* Don't let minor injuries become major injuries. Pain is a warning system to alert you to developing problems. Get help from your local health professional
(Doctor, Athletic Therapist, Physiotherapist)

Learn more about golf fitness. Stop by Meryl Wheeler's site where you can find out all about golf specific fitness and what it can do for you.

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