Plank Pull-Through for Golf: Build Core Control
Practise resisting rotation while moving a very light dumbbell from side to side. Complete two sets of nine controlled plank pull-throughs.
Static Split Squat for Golf: Build Leg Strength and Stability
Use a sturdy support and a shallow split squat to build leg strength. Practise nine controlled repetitions per leg with Fitness card 32.
Bodyweight Squat for Golf: Build Leg Strength Without Equipment
Build leg strength with a simple bodyweight squat for golf. Practise two sets of nine controlled repetitions with no equipment.
Bird-Dog Balance Control: A Core Stability Drill for Golf
Build core stability with the bird-dog golf fitness drill. Keep your back steady as opposite limbs move, practising two sets of nine controlled reaches.
Golf Fitness for a More Controlled Swing: 3 Strength and Rotation Drills
Practise posture, controlled band holds and rotational movement with three golf fitness exercises using a kettlebell, resistance band and medicine ball.
The 10-Minute Golf Warm-Up: 4 Exercises Before You Play
Prepare for golf with four gentle exercises for your hamstrings, wrists, side body and hip turn. A simple warm-up routine to use before you play.
Try the 30-day golf fitness challenge
Choose from seven gentle golf fitness exercises over the next 30 days. Move at your own pace, repeat favourites and enjoy a challenge without complicated scoring.
Hamstring Stretch Golf Warm Up Drill: Move Gently Before You Play
Try a supported standing hamstring stretch for your golf warm up, with three teaching photographs and 18 gentle repetitions split between both legs.
Forearm Strengthening Golf Warm-Up Drill: Rotate with Control
Practise controlled forearm rotation with a short iron. Watch the demonstration, follow three teaching photographs and complete nine repetitions per arm.
Wrist Strengthening Golf Warm-Up Drill: Lift with Control
Keep your arms by your sides and lift two short irons from the wrists. Follow the video and photographs, then complete 18 controlled lift-and-lower repetitions.
Side Stretch Golf Warm-Up Drill: Reach Gently to Each Side
Explore a gentle side stretch from a steady stance. Follow the video and teaching photographs, then complete 18 reaches: nine on each side.
Triceps Stretch Golf Warm-Up Drill: Give Each Arm a Turn
Explore a comfortable overhead reach and gentle triceps stretch. Follow the video and three teaching photographs, then complete nine repetitions per arm.
Finger Stretch Golf Warm-Up Drill: Link, Reach and Release
Link your fingers gently, reach comfortably and release. Follow the video and two teaching photographs, then complete 18 reach-and-return repetitions.
Shoulder Stretch Golf Warm-Up Drill: Close and Open Gently
Keep your hands lightly beside your head and close and reopen the elbows. Follow the video and teaching photographs, then complete 18 gentle repetitions.
Arm Circle Golf Warm-Up Drill: Small Circles, Smooth Movement
Try small arm circles with palms down and palms up. Watch the demonstration, follow the teaching photographs and complete 18 gentle circles.
Forearm Stretch for Golfers: Ease Gently, Swap Hands
Try this gentle forearm stretch for golfers: fingers up, fingers down, then swap hands. Follow the video and complete a simple 18-movement practice round.
Hand Stretch for Golfers: Open, Roll and Relax
Open your hands, roll the fingers gently and relax. Try this hand stretch for golfers with a video, teaching photograph and 18 simple warm-up movements.
Massage Ball Glute Stretch: Gentle Pressure, Easy Movement
Use gentle massage-ball pressure and a slow knee bend-and-return to explore glute comfort before golf practice.
TRX Single-Leg Squat: Essential Golf Fitness Drill for Strength
Use a suspension trainer for support as you build single-leg strength and balance. Follow three simple steps and track controlled repetitions on both sides.
Isometric Golf Swing Drill: Enhance Your Dynamic Impact
Use a light resistance band to hold three downswing positions with control. Follow the video and record comfortable holds in two sets of nine.
Resistance Band Hip Rotation Drill: Practise a Controlled Turn
Practise a smooth hip and chest turn with a light resistance band. Follow three simple steps and record nine comfortable turns in each direction.
Medicine Ball Hip Rotation Drill: Turn and Toss with Control
Practise turning your hips and chest with a controlled medicine ball side toss. Follow three steps and record nine throws each way, resetting between attempts.
Kettlebell Golf Workout Drill: Practise Your Posture and Turn
Hold a light kettlebell close to your chest and practise slow turns in golf posture. Follow three simple steps and record two sets of nine controlled turns.
How To Get A Rory McIlroy Six Pack: No Gym Equipment Needed
Practise core control at home with Nigel Tilley’s dead bug video, three simple steps and two sets of nine controlled repetitions.
Make your next practice count
One useful drill can change your whole practice session. Pick a card, try it, and keep the notes that help your game.
Golf Practice Cards App