Mobility and strength for golf

Setup

1. Four stations marked by cones, well spaced. Up to three players per station.
2. Body weight and light bands only. Any loaded strength work (weights, machines) is done separately under supervision from a qualified coach.
3. Ask about injuries before starting; anyone with a sore back, wrist or elbow does the easier versions or sits out that station.

How it runs

1. Hips station: hip hinges holding a club along the spine (head, upper back and tailbone touching it), then slow hip rotations kneeling or lying. Eight to ten each.
2. Spine station: seated or half-kneeling chest turns with a club across the shoulders, then side-lying open-book rotations. Slow and controlled, eight each side.
3. Legs station: body-weight split squats and glute bridges. Smooth reps, eight to ten each.
4. Shoulders station: band pull-aparts and a standing band press-out that resists twisting (anti-rotation hold). Eight to ten each side.
5. About two minutes per station, then move on clockwise.
6. Finish: everyone on one line, well spaced, making slow practice swings without a ball, building gradually to full speed over ten swings. Check the space around before every swing.

Coaching points

• Move within a comfortable range and add a little more each set; no forcing a stretch.
• Quality over count: slow, controlled reps with good posture.
• Stop straight away with pain (not just effort) and tell the coach.
• Load builds gradually over weeks, not in one session.
• Breathe out on the effort; never hold the breath.

Common mistakes

• Rushing through reps to finish first.
• Rounding the back in the hip hinge.
• Twisting from the lower back instead of the upper back in the chest turns.
• Jumping straight into full-speed swings without the gradual build.