Duration 35 to 40 minutes, with elastic tubes/bands, Swiss ball, chair and golf club; to be done 3 times a week.
Warm-up (5 min)
Marching in place with knees raised to waist height (1 min);
Gentle torso rotations, standing, with hands on hips (1 min);
Arm circles forward and backward (1 min);
Leg swings for 30 seconds on each side. If needed, use an inverted golf club as a walking stick for support;
Standing, reach your left hand to touch the tip of your right foot, and vice versa. Bend your knees if needed (1 min).
Main exercises (25 to 30 min)
The Socle before physical preparation
Before following a physical preparation program,
it is essential to clarify what pertains to the body, movement, and rhythm.
That’s precisely the role of The Socle – The golfer’s mental and physical foundation.
A common framework for progressing without injury.
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If you experience discomfort, reduce the number of repetitions or the duration of the exercise and perform only one set. To avoid injury and to preserve your range of motion (very useful in golf), start with an easy-to-stretch resistance band and increase the tension only very gradually.
If discomfort persists, return to an easier level.
If pain or inflammation develops and persists, consult a kinesiologist or physiotherapist.
Always work both sides (both legs or arms, left-handed and right-handed golfer position) to avoid a muscular imbalance that can cause problems.
Horizontal pull with resistance band: 2 x 12 repetitions
Trunk rotation, standing with resistance band, 2 x 10 repetitions on each side
Elevated glute bridge with chair: 2 x 10 repetitions
Roll on a Swiss ball while kneeling, 2 x 8 repetitions
Push-ups against a wall, 2 x 10 repetitions
Dog-bird exercise 2 x 10 repetitions
Stork turns using a golf club for support: 2 sets of 10 repetitions on each side
Return to calm (5 min)
Gentle stretch for the back, hips and shoulders (3 min)
Slow breathing while lying on your back (2 min)
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