A majority of amateur golfers will go directly from their car to the first tee, with little or no thought of warming up. They perceive golf as a low-level activity with little or no risk of injury, and thus forego any type of  preparation for their bodies—the same bodies that have undoubtedly been doing nothing for hours.  “There’s no chance of getting hurt,” they think, “after all, it’s only golf.”

Wrong!

This notion of invulnerability is a mistake, and one that can have serious physical consequences.

The golf swing can indeed be very demanding on specific parts of the body.  Injuries to the back, hips, shoulders and wrist are quite common, and can be very serious in nature.  In fact, over 50 percent of tour professionals have missed at least one tournament in their career due to injury, and they are trained athletes at the top of their games.  With this in mind, it goes without saying that amateur golfers, who are usually not as well conditioned, are usually much more susceptible to injury and thus should take proactive measures before each round to help prevent them.

A pre-round stretching routine will significantly reduce the risk of injury and could probably increase performance as well.  When you golf, the act of swinging the club puts stress on muscles and joints, both in the upper and lower body.  It’s a forceful movement that will need to be repeated on a regular basis and one that can cause injury, especially if you fail to stretch these areas beforehand.  Regardless of your age or skill level stretching before any kind of physical activity is ALWAYS a good idea.

Golf injuries are most common in the back, hips, shoulders and wrists.  The following exercises are but an excerpt of a comprehensive stretching program, but they should help get you started. All you need is five minutes before your round dedicating approximately one minute per exercise and I guarantee you these movements will help improve your overall flexibility and success out on the course.

1. Helicopters – Standing tall with your feet shoulder width apart and your arms out to your sides, begin to rotate your arms and trunk back and forth.  Keep your arms elevated and let your whole body rotate.  After a short warm up, try to stabilize your lower body and just rotate your upper body around your lower body. (This exercise will help loosen up the spine and lengthen the muscles that help rotate your shoulders.)

1. Front Leg Swings - From a standing position use a club for support and swing your leg up and down several times to increase the range of motion in your hip joint.  Then repeat on the opposite side. (This exercise will help increase the circulation around the hip and help increase the flexibility around the hip.)

1. Palm Up Club Lifts - Start by grabbing a golf club about shoulder width apart and holding it out in front of with your palms facing the sky.  Press the club out in front of your body and slowly raise the club as high as you can above your head. Make sure you are constantly pushing the club away from your body. (This exercise will help open up the lats and warm up the shoulders.)

1. Figure 4 Walks - Standing on your right leg grab your left ankle and try to lift your foot up to your waist.  Give a little pull up and return your left foot down to the ground.  Repeat on the other side. (This exercise will help open up your hip joints and increase flexibility in your hips.)

1. Prayer Palm Presses w/ Rotation – Start with your hands out in front of your chest, palms pressed together, fingers extended, and elbows out parallel to the floor.  Now press each hand against each other keeping your elbows parallel to the ground. Finally, pressing your hands together, make big rotations with your forearms forwards and backwards, three times in each direction. (This is a great warm up exercise for the wrist and forearm as well as the rotator cuff.)

There are, of course, many different stretches designed to improve flexibility.  These are just a few that specifically target areas essential in the golf swing.

The movement of the golf swing is a powerful one, requiring flexibility and strength throughout the technique.  From the backswing to the follow through, golfers utilize the muscles of the back, hips, shoulders and wrists.  These simple stretches target those areas.  They are very easy to learn, require no equipment and take very little time to perform. Making them part of any pregame routine can significantly reduce the risk of injury and may ultimately lead to lower scores.

Now let’s be sure we’re on the same page when talking about hydration. I’m referring to “ice cold H2O”, not the beverage of choice for many of you golfer’s out there, “ice cold beer”. Sorry to be the bearer of bad news, but alcohol and other beverages such as soda, sports drinks, and juices can actually cause the body to dehydrate and brain to lose focus. We already know that staying focused on the golf course can not only be a big challenge; it’s an even bigger challenge when you’re dehydrated. Made up of approximately 85% water, the human brain functions best when it has a sufficient supply.

The big question then is how much water should you drink? To be optimally hydrated, it is recommended that you drink ½ of your body weight in ounces per day. So if you are 150 pounds then you should be drinking 75 ounces of water per day.

Here are some H2O recommendations that Dr. Greg Rose, co-founder of the Titleist Performance Institute suggest for golfers to follow during a round of golf.

• Drink three swigs (one big mouthful) of water per hole.
• Take one swig on the tee box, one while walking to your second shot, and one on the green.
• You should be refilling your water bottle every three to five holes, depending on the temperature and if you are walking or riding.
• For proper sodium balance, add a pinch of Celtic Sea Salt to your water bottle at the start of the round and at the turn.

Happy hydrating…

Mark

And no he doesn’t have a swing coach. He’s only 6! In fact he hasn’t even taken a single lesson…

Click here to view the embedded video.

What you eat directly before competing in any sport is critical, and this is especially true of golf.  The average round of golf spans roughly four hours, and requires both physical stamina and mental clarity.  To ensure you meet these demands, a pregame meal designed to sustain energy and promote concentration is recommended.

Before we discuss the pregame meal specifically, it’s important to note that one meal will not supply you with all the energy you need.  Eating the right foods on a consistent basis will help supply the muscles with glycogen, a key source of energy for your muscles when competing.  There is no substitute for a well balanced nutrition plan.

The goal of your pregame meal, as is stated above, is to help sustain stamina throughout the round and aid with concentration.  While golf does not necessarily require massive stores of energy, a proper pregame meal will:

• Hydrate the body, supplying water to the cells
• Help to ward off hunger during the round
• Add food energy to support existing stores of glycogen
• Stabilize blood sugar
• Help avoid adverse reactions to problem foods

Naturally, the exact foods you eat should be suited to your own tastes, but there are several things you should consider when planning your pregame meal.  First, you should always allow proper time for digestion.  The last thing you want is to feel full and bloated while you try to negotiate the first few holes.  A general rule of thumb is to eat approximately 3 hours before the contest.

So what should you eat?  What should you avoid?  Let’s take a look:

• Get Starchy! Meals high in starch tend to supply the most energy.  High-energy carbohydrates found in foods like bread, pasta, and potatoes will help provide continuous levels of energy throughout your round.

• Protein? Consume only moderate amounts of protein before playing.  Too many protein rich foods can increase urine production and may lead to dehydration.

• Avoid fatty and oily foods.  While some fat is vital in an overall nutrition plan, it should be avoided directly prior to a game.  It simply takes too long to digest.

• Try to avoid sugary foods.  Too much sugar can result in rapid energy swings that can leave you feeling depleted.

• Avoid caffeine.  I know, I know, you like that morning cup of coffee, but it could do you more harm than good.  Caffeine increases the production of urine and can cause dehydration.  Too much caffeine can also leave you jittery and unfocused.

• Got Gas? Avoid food that can cause uncomfortable gas on the course.  Some raw fruits, vegetables and beans can have this effect.  Try to stay away from the foods that give you problems.

• Lots of water.  If you only follow one rule, this should be the one.  Make sure to stay hydrated on the course.  Water promotes overall health and concentration.  For optimal hydration, strive for ½ of your body weight (pounds) in ounces per day. Drink water in the hours leading up to your game, and replenish it as the round continues.

• Eat a snack during the round to sustain energy.  While a full, heavy lunch at the turn is not recommended, you should eat a small snack about midway through your round.  A small granola bar, for example, would be an excellent choice—just a little something to get you through.

• Within these guidelines, choose foods you enjoy.

A nutritional, sports-specific meal is perhaps the most important tool in your pregame ritual.  Driving distance and putter accuracy are irrelevant without the strength and focus to endure the round.  Eat smart and get the edge you need to survive all eighteen.

Click here to view the embedded video.

Click here to view the embedded video.