Physical training for active people

Duration 50 minutes, with elastic tubes/bands, Swiss ball, weighted ball (medicine ball) and dumbbells; to be done 3 times a week.

Warm-up (5 min, i.e., 1 min per exercise)

• Lunges with torso rotation;
• Rotation of the back and shoulders;
• Kneeboard with movement;
• Dog-bird;
• Glute bridge on one leg.

Main exercises (35 min)

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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 mobility (range of motion is very useful in golf), start with an easy-to-stretch resistance band, a light dumbbell, or a light weighted ball, and increase the resistance band tension or weight 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.

Trunk rotation with elastic band while half-kneeling 3 x 8 repetitions on each side;

Goblet squat, heels elevated, 3 x 10 repetitions;

Unilateral elastic pull 3 x 12 repetitions on each side;

Dynamic plank on Swiss ball 3 x 6 repetitions on each side;

Lateral lunge with dumbbells 3 x 8 repetitions on each side;

Weighted ball throw downhill;

Shoulder press on Swiss ball 2 x 10 repetitions;

Lunge with trunk rotation and weighted ball 2 x 8 repetitions on each side;

Yoga poses and cool-down (10 min, i.e., 2 min per pose)

Child’s posture;

Downward-facing dog;

Elongated torsion;

Low slit;

Slow breathing while lying on your back.

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