The winter months can pose a challenge for golfers to stay mentally and physically fit for the impending season. Becoming a couch potato while waiting for the snow to melt and the sun to shine, is not the ideal way to transition back into season. In order to prevent injuries and enhance your golf game in the summer a commitment to a fitness program in the winter is key.

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.

Decreasing injury isn't the only benefit to increasing your physical fitness in the off season. Let's look at why strength training golf specific muscles is key. The power to initiate your swing comes from your leg muscles. The ability to transfer that power to your torso is the function of strong and stable core muscles (back & abdominals). For club head control and accuracy upper extremity strength comes into play (rotator cuff, scapular stabilizers, biceps, triceps).

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.

Improved cardiovascular conditioning will enable you to maintain your energy levels and stay focused for 18 holes. Increased cardiovascular fitness will decrease your risk of early fatigue and burn out on the back nine. The key to maintaining your commitment to a conditioning program is to pick something you will enjoy. Brisk walking, biking, elliptical trainers, and playing squash are all great examples of cardiovascular activities.

The combination of all three of these training principles (strength, cardio, flexibility) implemented into your off season fitness program will not only help you mentally while you wait for the season to begin, but will more importantly help reduce your risk of injury, enhance your motivation, and best of all improve your golf game!

Tips for Winter Conditioning:

* Always consult with a physician to assess your current health before beginning a fitness program
* Find out our physical limitations by booking a golf fitness performance assessment with a professional
* Begin by writing down your goals - them commit to starting or maintaining a golf specific fitness program
* Use your local indoor golf facilities to hone your skills
* Use the off season to improve your swing - talk to a golf professional
* Include sport specific skills such as practice swings into your fitness program
* Become a great putter in the off season - work on accuracy, speed and stroke indoors
* Work on your mental game - learn how to visualize effectively
* Monitor any aches & pains. Don't let minor injuries become major. Visit a health professional for advice

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.