New Year’s Resolution: Improving Golf Fitness

Whenever a new year approaches, many people look back over the past year and consider what they would like to improve or work toward in the coming months. For a golf athlete, your resolution could be improving your physical performance in order to improve your game. Here is a quick step by step process to get started.

  • Find a professional to work with, ideally someone that is certified with the Titleist Performance Institute (TPI) to focus specifically on your golf fitness goals. Our students at the Academy are fortunate to have TPI certified Director of Performance Training, Shawn Mehring to assist in their goals. If you cannot attend the Academy with us, go to and find a TPI Certified Fitness Trainer.
    1. This fitness trainer will have the availability to complete a Level 1 Mobility Screen. This screening process will take you through every possible movement in relation to a golf swing and find your limitations.
  • With your TPI Trainer, sign up for personal training sessions to improve your limitations.
    1. You do not want to program your own workout. There’s a ton of knowledge and resources a trainer has, especially when it comes to modifying exercises and phases of training, that they will utilize when designing a personalized program.
  • DON’T GIVE UP! Changes do not occur in a week or even two. It may take months for you to improve a limitation. You will excel at some exercises and training elements, but there will also be some that you struggle with. The struggles are the most important part to improving abilities. It lets you know the most important aspects on which to focus. Once you improve the limitations, your golf game will improve dramatically. Your scores may not improve immediately – but your mobility, swing mechanics, posture and overall well-being will change.

The golf fitness world is growing at a very fast rate. There are a lot of certified professionals who specialize in golf fitness. You don’t have to train as a body builder, powerlifter, or crossfitter just to be in shape. Although your program may include those aspects, you will focus a lot on mobility, stability, posture, core activation and power development.

Utilizing these steps and setting small goals to help build to your ultimate goal are a fantastic way to start the new year on the right foot. Getting into better physical shape will not only improve your daily life but also help dramatically on the golf course with added stamina, strength and flexibility.

Taking Fitness to the Practice Range

In fitness sessions at BGGA, Director of Health & Athletic Development Karen Harrison impresses upon the students a very important link between the physical and the technical. Improving the students strength, flexibility, controlled movement and coordination can really accelerate their technical development. Coaches and students share how these things don’t have to happen just in a gym setting, as they can happen in the field or in our case the range.

BGGA Launches Fitness Challenge

This semester BGGA students are participating in a Fitness Challenge, an initiative developed by fitness coaches Karen Harrison and Justin Smith. The goal of the Fitness Challenge is to bring out the competitiveness in the students and to reward effort, attitude and performance in the physical training setting.

The BGGA Fitness Challenge began in January and will continue through Spring Break. Each week there are numerous challenges with points awarded for each challenge. By the end of the designated time period, the top 10 students on the scoreboard will be rewarded with a unique outing.

“It’s interesting to see, now that we’re six weeks in, how the game is motivating some of students,” said Harrison. “There’s definitely been a difference in behavior. Many of our students are highly competitive!”

The fitness challenges vary and may be performance-based at an individual or group level or be based on improvement for a nominated task. For example, this week the challenge is for students to hold the longest front plank possible (with good form) – our record – Daniel Song with 7 mins 12 secs. The challenges have also related to attitude, effort and discipline and attendance. In choosing a variety of challenges we hoped to make it fair across the board, so everyone has a chance at doing well. The BGGA golf coaches have also been asked to participate, assisting with some of the challenges relating to discipline in practice.

“It’s been a lot of fun to come up with the challenges and watch the students competing,” said Harrison.

“Some students get excited about the challenges and you can hear them talking about them on the range before class,” said golf coach Nick Duffy.

We already have students asking if we’re going to be doing it again next year. While it is somewhat predictable to see certain students in the top 3 or 4 positions, the remainder of the top 10 places really are up for grabs – it’s anyone’s game. Consistency is the key.

The Fitness Challenge Scoreboard is updated weekly. We will keep you posted on the results!

Fitness Challenges: 

Week 1: Physical Competence Testing Results (based on our Fitness Reports) for Best Male and Female and Most Improved

Week 2: The “Quiet” game – Encouraging reflection while in fitness class and to quiet the chatter so that the students can focus on their task at hand.
Coach Challenge – Do you know your stretching focus?

Week 3: Improvement on the Mile Run
Coach Challenge – Do you know your stretching focus?

Week 4: Six exercise circuit performance challenge
Coach Challenge – Do you know your stretching focus?

Week 5: Essay on “what I have learned in fitness”
Best attitude in class – Focus and attitude
Tic Tac Toe Team Relay Game

Week 6: Holding a front plank for the longest possible time
Coach Challenge – Best attitude/focus during golf training