Investing wisely in your game Week 1


These days we are all watching our dollars closely and diversifying our investments. Your golf game deserves the same attention! Investing in good equipment, professional lessons and time on the range is just the beginning. Taking time to invest in your fitness regiment for your game is budget friendly and a great return on your investment of time.

It’s important to structure your golf fitness program to enhance your overall performance on and off the course. Focus on stabilization work by using several muscle groups. Implement fitness tools which allow you to move your body in a more functional setting. These include stability balls, weighted balls, balance boards, traditional dumbbells and the benefit of using your own bodyweight. All of these tools are budget friendly and are compact to travel with you! We will be using these tools to increase strength, flexibility, power and balance for your game.

This week we will be using a stability ball. The ball can be purchased at your local sporting goods store or online in the Golf Fitness Pro Shop.

Don’t forget to print a Progress Chart to note each exercise and the number of repetitions. We will add a new exercise each week and your goal will be to complete each of them 2-3 times a week!

Let’s Get Started!

You can do a number of strengthening drills to help you develop your lower body in a way that enhances your setup, your backswing, and the movement of your lower body through the downswing. This simple wall squat using the ball will help to strengthen your quadriceps, hamstrings and buttocks all used to give you more stability in your foundation.


Simple Wall Squat

Simple Wall Squat

Start:  Place the ball between your lower back and the wall. Lean against the ball and place your feet about 2 to 3 feet away from the ball.

Action: Slowly bend the knees and squat downward until the top of your thighs are parallel to the floor. Hold for a few seconds and return to the start position.

Tip: Move slow and controlled throughout the exercise. Your back will curve slightly to match the contour of the ball.

Recommended Reps:
Par Level:      10 reps
Birdie Level:  15 reps
Eagle Level:  20 reps

  If you have questions about your current golf fitness level, take the Fitness Analyzer on

Kelly Blackburn Health & FitnessEditor's Note: Kelly Blackburn has traveled the PGA Tour and Champions Tour circuits as a fitness consultant and trainer for 13 years. Kelly
welcomes your email questions and comments, contact her at
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