If you follow professional golf you’ve probably noticed that distance/power has become one of the primary indicators of success. Almost every tour player is on some sort of fitness plan and some are taking it very seriously (Bryson, Brooks, Rory, D.J., etc.). College coaches understand the importance of fitness and the benefits it can provide to their players, which is why almost every one mandates some sort of fitness program for their team.

WHEN?

Most teams will have mandatory workouts 2-3 days per week, usually before morning classes (around 6:30-8:00am). Since most teams are practicing in the afternoon and going to class mid-morning, this is usually the only available time to work out. These early mornings can take a toll on players so it’s important to have good sleeping habits to avoid getting run down.

Players usually have access to the gym outside of scheduled team lifts and we encourage that players take advantage of this. Truth is, 2-3 days/week is enough to make small gains, but if you want to make significant improvement you should probably be in the gym at least 3-4 days/week.

GOALS

There are a variety of goals people might have when starting a fitness program, but when it comes to college golf workouts the goals are very specific…

• Increase stability, strength, and speed
• Improve mental toughness
• Injury prevention
• Build team camaraderie

College golf workouts are designed to push players out of their comfort zones and make gains both physically and mentally. It’s common for players to get sore from workouts, but this will get better over time. We recommend starting a training program in high school to improve your understanding of exercises and help avoid soreness during your freshman year in college.

TYPES OF EXERCISES

When you hear “golf workouts” you probably think stretching, bands, and body weight exercises. While this is true in some cases, most teams go far beyond this. Keep in mind that golf teams are commonly trained by football/basketball/baseball trainers which has the effect of making workouts more demanding than you might think. Most trainers will focus on the following…

• Combination of linear and rotational movements
• Emphasis on big muscle groups (glutes, core, chest, and back)
• Cardio endurance

Unfortunately it’s not uncommon for players to get injured during workouts, but it’s usually avoidable with proper form and mobility. Talk to your trainer about any physical limitations you may have and put together a plan to fix them before you load up the weight. The gym should be a place to get better at golf…don’t let it be the thing that puts you on the bench!

It’s no secret that practicing with great players is one of the best ways become a better player yourself. Unlike junior golf or professional golf, college golf provides a unique opportunity to practice alongside great players on a daily basis. College coaches want to take advantage of this, but with only 20 hrs/week allotted by the NCAA for team practice, they have to be deliberate with how they use their time.

Every team is different, but expect some combination of qualifying, play days, and structured practice. This is a good question to ask coaches as you begin your recruiting conversations since it varies so much between programs. That said, it’s safe to assume much of your practice will be “on your own”.

QUALIFYING

The purpose of qualifying is to simulate tournament pressure and see how players stack up against one another. Qualifying is done differently at almost every program so make sure to ask coaches how they qualify during the recruiting process.

Some teams qualify for every event separately…some qualify for multiple events at once. Some teams qualify for as few as one spot…some qualify for all 5 spots. Some teams have exemptions based on tournament finishes…some don’t.

Each coach will have a good reason for doing qualifying the way they do, but make sure it’s a system that works for you since that will be your path to playing in the lineup.

PLAY DAYS

Play days are when a coach wants to get the team together on the course without the pressure of qualifying. Sometimes this is to play a game with a specific goal (irons only, rough is OB, purposely miss greens, etc.) and sometimes it’s for players to compete more casually with each other.

STRUCTURED PRACTICE

Structured practice is usually conducted at the practice facility and focuses on skill development. This is the time for players to showcase their ability to hit specific shots as well as to learn new shots (usually around the greens).

While some coaches are happy to be your swing coach, most prefer that you have your own. Generally speaking, college coaches spend a lot more time talking about shot selection and course management than they spend teaching fundamentals.