fbpx

MENU

Search
Close this search box.

SEARCH

Karen Palacios Jansen

 Member Login | Become a Member

Three Keys to Golf Fitness

The three key golf fitness practices Karen Palacios-Jansen recommends are a good pre-round warm up, managing your energy during the round, and off-course stretching to build your flexibility.

It is the fundamentals that are simple to do and sustainable for the long term that can have the biggest impact on your fitness for golf and performance. Three key golf fitness practices that I recommend are the pre-round warm-up, managing energy during your round, and using off-course stretching to maintain your flexibility.

Karen Palacios Jensen teaching student

Pre-Round Warm Up

Studies show that 53% of amateur golfers have sustained an injury while playing golf. Warming up is the easiest and most effective way to prevent injuries that can happen during practice and play. Warming up is a must to prepare your body for the physiological functions demanded by the game of golf:

Warm up first, no matter how long you are going to play or practice. A general warm-up incorporates large muscles of the upper and lower body and requires you to move at a brisk pace for 5 to 10 minutes so that elevate your heart rate. For younger players the idea is to break a sweat: for older golfers, it’s to become slightly winded. Such activities include walking, jogging or jumping jacks or even swinging two clubs back and forth. These types of activities help to gradually warm up the cardiovascular system and lessen the risk for abnormal functioning of the heart. A general warm-up should always be performed prior to stretching.

Follow the general warm-up with 5-10 minutes of golf-specific movements and stretches to rehearse the golf swing. You will find several examples of golf specific exercises on my website.

On-Course Energy Management

What you eat before and during your round of golf will enhance or hinder your performance. The term “the wheels are falling off” usually comes mid-round when you start to lose focus and your muscles start to fatigue. One way to alleviate this syndrome, so that you don’t destroy an otherwise good round is to pay attention to what you eat and drink throughout your round. The key to maintaining your energy level during a round of golf is controlling blood sugar. That means avoiding foods made with refined carbohydrates (things made with white flour and/or sugars).

healthy energy food

Examples of good high energy foods to eat before, during and after your round:

Yogurt with fruit, eggs with whole grain bread, chili, peanut butter sandwiches, whole wheat pancakes with low sugar syrup, low-fat granola, whole wheat bagel with banana, low-fat energy bars, tuna sandwich, salad with low-fat dressing, low sugar energy drinks, water.

Examples of energy zapping foods to avoid before, during and after your round:

Pancakes or waffles with syrup, Danish, donuts, white toast, hamburgers, French fries, fried foods, candy, nachos, baked potatoes, pretzels, hot dogs, soda, high fructose energy drinks, alcohol.

Off-Course Stretching

Flexibility in golf must focus on developing and maintaining an optimal range of motion about the shoulder joint, the spine, the pelvis and hips, and all through the leg muscles and joints. Rotational flexibility is very important in many aspects of the golf swing.

Stretching for golf is to increase the range of motion within the muscle-tendon unit. The goal is to improve and maintain flexibility. Stretching is also an effective method of preventing injuries to muscles ligaments and tendons. Start by doing a general warm up for 5-10 minutes before stretching. You can find a range of stretching routines here on WomensGolf.com.

For best results, I recommend that you:

  • hold all stretches for at least 20 to 30 seconds;
  • breathe continuously and smoothly during all stretches;
  • stretch to the point of tension, not of pain; and
  • incorporate stretching into your daily practice routine.

Work On Your Takeaway at Home!
Wind Up with the Pitcher Drill for a Powerful Backswing
Off-Season Indoor Training for Golfers
What Club Should I Choose for this Chip?

Why 83,567* Women Golfers Get their Lessons Right Here

*as at January 1, 2024

Claire Mc
Claire Mc
Women's Golf Member
Read More
FABULOUS GROUP - fabulous women & lessons - worth every penny!!
Pauline C.
Pauline C.
Women's Golf Member
Read More
I have joined this group after watching the site for about 6 years. Such a great lesson advantage and uplifting site to be a member of.
Eunice S.
Eunice S.
Women's Golf Member
Read More
Just watched another video tip and wanted to let you know how much I’ve learned and improved my game.
Valerie R.
Valerie R.
Women's Golf Member
Read More
I don’t know what I would do without your site - it has been so beneficial to improving my game!
Cathy R.
Cathy R.
Women's Golf Member
Read More
I am really enjoying your website and the facebook social group.
Susan D.
Susan D.
Women's Golf Member
Read More
I love WomensGolf.com, it’s full of fabulous lessons. Probably the site I visit the most😁
Jan P.G.
Jan P.G.
Women's Golf Member
Read More
A year later...and I still love all I’m learning from this group!
Suzie F.
Suzie F.
Women's Golf Member
Read More
This is absolutely brilliant! I’ve been wanting some ideas for golf exercises - and these are perfect! Thank you 😊

Welcome to the latest issue of the Women’s Golf Newsletter. I send it out every Sunday to 97,742 (as of 1 March) passionate women golfers with 6 of the week’s new lessons and highlights from the Women’s Golf Group.

Read this Issue »

Women golfers from all over the world celebrate their love of the game and share their photos, videos, favorite tips and golf experiences in the two Women’s Golf Members Groups (one for social chat and one for golf lessons and instruction questions). Here are some example posts from the groups:

TOP

After your first login your browser should autofill your password. If it doesn’t, here is some information on how to change your settings.  Contact Jane if you need assistance.

After your first login your browser should autofill your password. If it doesn’t, here is some information on how to change your settings.  Contact Jane if you need assistance.