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Winter Golf Fitness: Obviously, getting out to the driving range will help you keep your golfing muscles in some kind of shape, but many people do not get to the range over the winter often enough. Also be careful not to overdo it at the range, especially if hitting off artificial mats. You hit about 35 to 75 shots in a round of golf, and if you practice effectively, you really don't need to hit too many more than this at the range after you have warmed up, which you should always do with a wedge for at least ten shots. In addition, there is much more to being "golf fit" than having your swinging muscles conditioned. An average walk on the golf course is about four miles, so your conditioning is extremely important. I strongly recommend that you walk this distance (taking a few breaks is fine) at least once a week during the winter. If it is difficult because of the weather, get access to a treadmill so you can walk indoors. Strength is also important as you see with the tour pros who are paying much more attention to this. Work on your back strength and thigh strength, in addition to arms, shoulders and wrists. A rubber tubing with handles on both ends is great for working some of the muscles that you use in the golf swing because it allows a fluid motion and works on flexibilty as well. A piece of broom handle with a three to five pound weight tied to it by a three foot string is excellent for working your forearms and wrists. Simply roll the weight up and down with both hands holding the broom handle with your hands straight out in front of you. Flexibility is the most overlooked. Your hamstrings (back of the thighs) need to be very flexible to allow you to hold your spine angle throughout the swing. Loose hamstrings also contribute to a loose lower back. To stretch your hamstrings you should warm the muscles up first by doing a few minutes of walking or jogging (or in a warm bathtub is great). Sit with your legs straight out in front of you, toes pulled toward you, and bend from the waist with your arms extended foreward. See how close you can get your fingers to your toes. Your goal for the winter should be to get at least two inches farther than you are now. Ideally you will be able to hold your feet confortably. Hold the stretch for at least ten seconds and try to do it several times a day.
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