One week golf routine to get you in shape

If you’re out of practice and have a game coming up, use our one-week routine to get you swinging smoothly on the course again…

Whether you’re out of practice, have taken a break from golf, or are just looking to sharpen up ahead of a game, there’s a lot you can do in a week to iron out the kinks in your swing, fix your short game and make sure your putting is as good as it can be.

Monday

Practice
Hit the driving range to give you an idea where your game is at. As your drive will be the first shot of your game, making it good can help boost your confidence. When you’re on the range make a note of your longest drives - this will be your target for the week. It’s also worth noting any issues that come up such as whether you are regularly slicing the ball.

Workout

Stretch before you hit the range so you don’t pull a muscle, and afterwards go for a gentle jog round the block. This will help your muscles to loosen up.

Tuesday

Practice
Get your chipping net out and practice your approach game. Try from various distances with a number of clubs, noting which gives you the best results - some people will prefer an iron over a wedge. It’s also worth trying a few putts, either indoors across the carpet or at the driving range. Remember,you won’t be able to cover every aspect and angle of the game in a week, so it’s best to make sure you’ve got the basics down.

Workout
Stretch everything from neck to calves. This week isn’t just about getting your game in check but your body also. A full 18-holes without warming up will play havoc on your muscles.

Wednesday

Practice
Back out on the driving range. This time take your full set of clubs trying out different swings, shot lengths and more. When you’re using the drivers, try to not only best your longest drive but also keep the percentage on clean shots high.

Workout:
Bring out the weights. They won’t help you put any extra power into your shots on such short notice, but they’ll get your arms used to holding heavy clubs and bag around an 18-hole course.

Thursday

Practice
Once you feel like your drive is starting to come together, hit the nearest pitch-and-putt course to practice your short game and approach play. Do two rounds - the first a speed round not thinking too much about your shot selection or your swing, but taking note of any issues that come up. In the second, think about your shots a bit more, trying to fix any issues that came up in the first round.

Workout
Time to work on the legs. After doing two rounds of pitch and putt, you might be feeling it in your calves and thighs. Do some squats and other leg exercises to keep them limber.

Friday

Practice
Start with 30 mins on the range to get your swing right before going for the full 18-holes. Again, don’t worry about keeping score. It’s more about spotting problems. Take note of anything that comes up again and again. If you can, replay shots that are causing you problems until you fix them.

Workout
When you get home, make sure to do some proper stretches to keep you muscles limber. You’ll be starting to feel the effects of a week of sport by now.

Saturday

Practice
Don’t go back on the course right away. Take a day to think about your game and what needs fine tuning. If you want to play, head into your back garden for some golfing games. It’s also a good chance to practice your putting.

Workout
Day off. Take a long bath to soothe your muscles.

Sunday

Practice
Back onto the course for another full game, this time keeping score. Take it slowly, trying to make every shot perfect – even if it means you have to wave other players through.

Workout
A nice gentle jog afterwards will help you to warm down and keep your muscles relaxed.