To jump-start your golf game, you’ll want to spend a few sessions at the practice range to kick off the rust; but think quality not quantity. While it is fun to go out and beat a bucket of balls with your driver, this actually may be counter productive to your game and swing.

A quality session requires no more than 50-75 balls (a small bucket of balls.) Unless you are working on your short game, hitting too many balls can lead to fatigue and compensations in your swing.

At the beginning of the season, there is no reason to retool your swing, instead focus on reviewing swing fundamentals and getting your body used to swinging and moving again.

Pre-Season Practice Session-

Part 1- 

Begin your session with a dynamic warm up routine like one outlined in my Cardiogolf program to warm muscles and improve range of motion.  Get your body prepared for all the twisting, bending and extending you are going to be doing.

Cardiogolf Pre-Round Warm Up Routine

Part 2-

This phase of the practice session is to build confidence by making solid contact. It may be many months since you have touched a club, so start out easy by making small swings working up to full swings later in the session.

Start your practice session by hitting 5 to 10 chip shots with a wedge or short iron.  Don’t just hit shots aimlessly, choose specific targets.

Then hit 5 to 10 pitch shots (half to 3/4 swings) with a wedge or short iron to varies targets and distances.

Part 3-

This phase of the practice session is to work on building solid swing fundamentals by on your working grip, set up, alignment, clubface and body motion.

Work through your entire bag by starting with the short irons, progressing up to the longer clubs.  Hit no more than two or three shots with each club.

(Click on each link for instructions)

Grip-Check that grip is neutral and monitor your grip pressure.

Alignment-Aim to a specific target and check alignment with each club.

Clubface-Monitor your clubface to make sure it is square throughout the swing. 

Body Motion and Weight Shift: Rehearse your body motion to prefect your weight shift.

Part 4-

To end your practice session, hit shots as if you were playing your favorite holes.  Using your pre-shot routine for every shot, imagine you are teeing off the first hole from your home course.  Then hit an approach shot into the green. Then hit a short pitch or chip or if the putting green is close,  putt to a hole.  Continue this routine for a few holes.  This exercise will help prepare your mind to get comfortable playing a round of golf again.

 

Disclaimer-These exercises are not intended for the treatment or prevention of disease, nor as a substitute for medical treatment. Any participant should not attempt any exercises mentioned herein, without reviewing and consenting with their doctor or health professional.  Karen Palacios-Jansen, Cardiogolf and KPJgolf.com are neither responsible, nor liable for any harm or injury resulting from these exercises or the use of the Cardiogolf program described herein.