Golf Fitness Magazine publisher Steve Gomen and managing editor Karen Jansen, recently had the opportunity to visit David Donatucci the new director of Fitness and Performance at the PGA Learning Center at the PGA Golf Club located in Port St. Lucie, Florida.
The team at Golf Fitness Magazine asked the new fitness director to show golfers a warm up routine to do before play that wouldn’t take too much time.Donatucci says that the ideal warm up should be a series of dynamic stretches that mimic the motions used in the golf swing and involve all the major muscles. His entire routine takes only two minutes, so now you don’t have an excuse not to warm up before you play.
Deep Overhead Squat-
-Assume your golf address position.
-Raise a golf club over your head with arms extended.
-Slowly squat down as low as you can maintain the club above your head.
-Return to start position.
-Repeat squat for 6 to 8 repetitions.
Shoulder Rotations
-Assume your golf address position.
-Grip a club so that it is parallel to the ground with your palms facing downwards.
-Slowly raise the club above and behind your head.
-Return to start position.
-Repeat exercise 6 to 8 repetitions.
Hip Rotations
-Turn a club upside down and use it for balance.
-Stand on one leg.
-Rotate hip from side to side as you maintain your shoulders square.
-Rotate hip back and forth for 6 to 8 repetitions.
-Return to start position and repeat exercise on other leg.
Lunge with Back Extension
-Stand with feet shoulder width apart, gripping a club so that it is parallel to the ground.
-Step forward and drop knee to a 90- degree angle.
-Lift club above your head and look up to the sky.
-Return to start position.
-Repeat exercise on opposite leg.
-Alternate lunges 6 to 8 repetitions.
Single Leg Balance with Rotations
-Assume your golf address position.
-Place a club across your chest.
-Lift one leg.
-Rotate shoulders to the right and left.
-Alternate rotating shoulders for 6 to 8 repetitions.
-Repeat exercise on the opposite leg.
When you have completed the routine, take a few practice swings and you are now warmed up and ready to play.
Read all about the PGA of America’s new fitness center and programs in our January issue.