Golf is a sport that demands a combination of technical, mental and physical capacities. While many golfers concentrate mainly on swing mechanics and the other technical aspects of the game itself, the importance of physical preparation cannot be overlooked. Players who follow a well-designed, structured and properly supervised physical preparation programme can significantly improve their performance on the course, reduce their risk of injury and improve their general health.
To play golf at the highest level, golfers need to develop a set of physical components: stability, mobility, balance, strength, power and endurance. Golf shots can generate a great deal of rotational force and involve the whole body, with particular emphasis on the pelvis, trunk, shoulder region, forearms and wrists. Players who do not give physical preparation the attention it deserves may struggle with swing mechanics, leading to inconsistent shots and reduced performance, as well as a possible increase in injury risk — the most prevalent injuries being those affecting the lower back, shoulders, elbows and wrists.
Although golf may appear less physically demanding than other sports, the golf swing is a complex series of integrated movements involving a large number of muscles and joints, in which significant forces of up to eight times body weight can be exerted. On top of that, a professional golfer performs an average of more than 2,000 swings a week in training and competition. Injury risk therefore has to be considered by the specialist responsible for the athlete's physical preparation, who should be aware of the anatomical sites most affected.
The scientific literature points to strong evidence of an association between a properly planned and structured physical preparation programme and improved performance with reduced injury risk. A golf-specific physical preparation programme should include the following components:
- Assessment: the first step in developing a programme for golf is to take a history, in order to understand the player's background — health issues, previous injuries, needs and so on — then assess the golfer's current level of physical conditioning and carry out a biomechanical analysis through specific tests.
- Goal setting: once the assessment is complete, the golfer and the specialist should work together to set goals that are specific, measurable, achievable, relevant and time-bound.
- Programme design: based on the assessment and the goals, the specialist should draw up an individualised programme covering strength, stability and balance, mobility, power and endurance. The programme should be progressive, adapted to the individual, challenging and specific to golf.
- Implementation: the golfer should work with the specialist to implement the programme, following it consistently and making the necessary adjustments on the basis of good mutual communication.
- Monitoring and reassessment: the specialist should track the golfer's progress and evaluate the effectiveness of the programme, making adjustments as needed to ensure the player keeps progressing and reaching their goals.
References:
Ehlert A MS. (2020) The effects of strength and conditioning interventions on golf performance: A systematic review. J Sports Sci. 38(23):2720-2731. doi: 10.1080/02640414.2020.1796470.
Gosheger, G., Liem, D., Ludwig, K., Greshake, O., Winkelmann, W., & Weist, R. (2003). Injuries and overuse syndromes in golf. American Journal of Sports Medicine, 31(3), 438-443.
Smith M. F. (2010). The role of physiology in the development of golf performance. Sports medicine (Auckland, N.Z.), 40(8), 635–655. https://doi.org/10.2165/11532920-000000000-00000