The secret to reaching your scoring goals is to focus on improving the weak areas common to your handicap group. You'll find these — and the means to fix them. The final step is to add some flexibility and mild strength training to your practice. Whether you're a 30-handicapper looking to get to a 20, or a 10-handicapper shooting for single digits, the name of today's game is athleticism. Following this detailed exercise program will pay immediate dividends.

 

Perform the stretches recommended for your handicap group three times a week, holding each stretch position for 5 seconds and repeating each stretch 10 times. If you're not sure what your body can take, start with the 30-handicap stretches, even if you're a low-handicapper. You can work up to the more challenging stretches. It'll take you just 20 minutes a day to make serious improvements in your athleticism, which is the key to reaching the next level.

 

Some of these exercises require elastic Therabands or an inflatable exercise ball, both of which are available at most sporting goods stores. They're worthwhile investments if you're serious about improving.

 

 

You're sliding and swaying on your backswing, downswing, or both. You're losing your posture through impact (rising up or bending down) and your swing is too flat.

 

Why It's Happening
You have poor shoulder-hip disassociation. In other words, you have problems moving your hips and shoulders independent of one another.

 

The Solution
Perform the stretches below. Start with the one matched to your handicap group.

 

30+ Handicap: Hip Crossovers
Lie on your back, bend both knees, and squeeze your knees and ankles together. Raise your toes, leaving your heels on the floor. Then, as one unit, move your legs, hips and pelvis from one side to another. Make sure you move your legs, hips and pelvis as a single unit. 

 

20- to 30-Handicap: Leg-Overs
Lie on your back with your legs straight. Then raise your right leg high enough so that you can swing it over your left leg without touching it. Try to swing your right leg up and out as high as you can. Bring your right leg back to your starting position, and repeat with your left leg.

 

10- to 20-Handicap: 90/90 Lower Back Rotations
Lie on your back, bend both knees, and squeeze your knees and ankles together. Raise your legs and bend your knees slightly, almost in a chair-sitting position. (Imagine that you've tipped over backward while sitting in a chair.) Next, slowly move your legs, hips and pelvis as a single unit from one side to the other. Move as far to the left to right as you can without lifting your shoulder blades off the ground. Hold for a few counts on each side.

 

10- to 20-Handicap: Open Book Stretch
Lie on your right side with your right leg straight and your left leg slightly bent. Stretch out your right arm, then move your left arm up and over, like you're opening a page in a book. Hold for a few counts. Repeat the stretch while lying on your left side. You should feel like you're opening your chest to the sky.

 

< 10-Handicap: Russian Twists
Rest your head and shoulders on a physioball with your hips raised. Then, while holding a weighted ball in both your hands, rotate your upper back from side to side, keeping the ball even with your shoulders. Hold on each side before rotating to the other side.

 

Golf clubs recommended: