Very often we hear about the importance of being fit, and of course being fit will help us achieve a richer and more rewarding existence. We reduce our risk of heart disease and related illnesses such as high blood pressure and diabetes and we generally feel better mentally.

For those of us involved in various sports activities, being fit specifically for our chosen sport is crucial to perform to the best of our abilities.

It's common for elite, professional athletes to train for their sports but sport-specific training can also greatly enhance the recreational athlete's game and longevity. The game of golf is no exception and is one such sport where specific fitness is a key to improved performance.

Is really physically demanding

It is common knowledge that the game of golf was "kicked up a notch" when Tiger Woods came on the scene in 1996. He clearly demonstrated how being fit for golf can elevate one's game — he's number one on the tour and money list and plays fewer events than most of his competitors on the PGA Tour.

Anyone who plays golf whether professionally, competitively through club leagues and even the casual golfer understand the physical demands of golf.

The load placed on the body in the full swing is tremendous and even practicing long and short games can wreak havoc on a player's back. How can one alleviate pain or mitigate the impact on the body?

Sport specific fitness can help all levels of golfers with their game, reducing their handicap but more importantly will help extend their golf playing abilities.

How does being fit translate?

So how does being 'fit for golf' translate to improving your game and what exactly is golf fitness?

The full swing is an unnatural movement done at a very high rate of speed. The stress the body goes through is unique to the swing and understanding how those stresses affect the musculoskeletal system is important in defining a golf fitness programme.

Just as every player is unique, so too should be a golf fitness programme. Programme design should begin with a physical assessment. The assessment will help determine areas of weakness, specifically areas of concern regarding balance, mobility, stability and flexibility.

Optimally, a player will be strong but will also have enough flexibility and stability to repeatedly perform the rigors of a golf swing without pain or injury.

A specific programme for you

Once areas of weakness are determined, a programme is designed to address those concerns.

For example, when a player has a weak low back and isn't able to stabilise his pelvis while rotating his torso (x-factor stretch); it is indicative of either poor posture and/or a weak core (abdominals, back, glutes).

These types of weakness will manifest themselves in golf swing faults such as 'Early Extension' or 'Coming Over-the-Top'. Simply put, the golfer cannot maintain his dynamic golf posture due to physical restrictions. The result of this is a higher handicap and a greater risk of injury to the player.

The exercises prescribed in this particular scenario will include strengthening the core muscles as well as having the player learn to stabilize his hips dynamically. This may include crunches, some type of torso rotation, strengthening of the glute max (large butt muscles) and the glute medius (lateral butt muscles which help stabilize the hips) among many other exercises.

Fitness for golf involves understanding the biomechanics of the swing and, when swing faults are present, having the knowledge of the human body to understand how to prepare the body to efficiently make the swing.

The bottom line

An efficient swing will create less load on the body and will, in most cases, help a player lower his score. This might involve a team approach, the golf coach and the physical trainer. The golf coach can identify the swing faults and relay the information to the trainer, and then the trainer can screen the player for physical limitations.

The bottom line is that being fit for golf can greatly enhance a player's game by making him/her a more efficient and better player and also by reducing or eliminating pain during and after a game or practice. An added bonus to all this is feeling better all around by being a healthier individual. Now that’s a resolution we can all commit to.

I have recently started playing golf and I love the game. Over the last few months, I have researched and explored the biomechanical and physical challenges golfers face and have designed specific programmes to ensure golfers strengthen their bodies to better their game.

So my gift to you, and to share my new found passion of golf, is to send you the programme. All you have to do is email me on Ronald@mypersonaltrainer.co.za, tell me what you would like to work on and I will send you the programme to get you started on strengthening your body for Golf. See you on the course.