The 15-Minute Workout
This program has been designed for the recreational player who is unable to commit large amounts of time to training, but realizes some benefits that can be gained from a brief training session. Greg Norman uses this program when he is on the road.
Many times, particularly when traveling overseas, you are not certain what type of training environment you might find. Because you might be on the road for as long as two to four weeks at a time, lack of regular strength and conditioning activities could lead to losing some of the fitness gains that were made in the preceding three months. It therefore is essential to have a time-efficient training program that does not require much equipment, is portable, and can be performed in the privacy of your hotel room. The 15-minute golf fitness workout serves this purpose perfectly and also is highly recommended for someone who has not previously participated in a fitness program specifically for golf. It addresses all components required to make positive changes in your body and your golf game.
Remember, though, that you should not start an exercise program without an examination by a physician or qualified health care provider. Once you have the medical okay, you are ready to begin.
Most recreational golfers are not willing to spend long hours improving their fitness level. We live in a quick-fix society. That's why we've designed a time-limited program to train the neuromuscular system, enhance performance, and prevent injury (see table below). This program not only satisfies golfers' playing needs, but trains for sport-related muscular strength, functional flexibility, dynamic postural balance, and segmental coordination. Strength exercises address the trunk, upper body, and lower body, while flexibility training focuses on the hips and low back.
Balance activities are basic; the two segmental sequencing drills are meant to create sequential separation and connection among the hips, trunk, and upper body. Try to do the program outlined below twice per week, but you may do any part of it (except the strength exercises) as often as you like.
|Program Component||Body Focus||Exercise||Reps x Duration|
|Flexibility||Hips and Gluteals||Figure Four||1 x 20 s|
|Hip Abductors||Crossover||1 x 20 s|
|Abdominals & Back||Double Leg Crossover||1 x 20 s|
|Hamstrings||Seated Hamstring||3 x 5 s|
|Upper Back||Seated Club Lat||5 x 3 s|
|Abdominals||Press Up||8 x 2 s|
|Hip Flexors||Standing Hip Flexor||1 x 20 s|
|Hips, Abdominals, & Shoulders||Bow Bend||1 x 20 s|
|Strength||Trunk||Abdominal Hollowing||10 x 2 s|
|Trunk||Prone Leg Raise||10 x 2 s|
|Lower Body||Wall Sit||10 x 3-5 s|
|Lower Body||Bridging||0 x 3-5 s|
|Upper Body||Supine Press||10 Reps|
|Upper Body||Seated Chop||10 Reps Each Way|
|Upper Body||Seated Lift||10 Reps Each Way|
|Balance||Hip Abductors||Tubing Abductors||1 x 30 s Each Way|
|Hip Adductors||Tubing Adductors||1 x 30 s Each Way|
|Segmental Sequencing||Abdominals and Lower Back||Hip-trunk Separation||30 s|
|Abdominals and Lower Back||Hip-trunk Separation & Connection||30 s|