Golf fitness training in the off-season can greatly benefit golfers of any age in the improvement of their skills on the course. All too often the golfer will neglect the physical components relative to the execution of a biomechanically efficient golf swing. Rather than develop the physical requirements of the golf swing, the golfer will spend an insurmountable amount of time practicing and money on golf lessons with minimal improvement.

The common thread in such instances is physical limitations in the areas of mobility, flexibility, stability, strength, and power limiting the ability of the golfer to execute a biomechanically efficient golf swing. The golfer must remember it is the kinetic chain of the body executing every phase of the golf swing, and in order for the athletic movements of the golf swing to be performed efficiently, certain physical parameters must be evident within the kinetic chain.

If the golfer is lacking in the physical parameters required of the golf swing, compensations in the execution of the swing result. These compensations lead to swing faults such as a loss of club head speed, poor ball striking, inconsistencies, and poor play. To prevent such a situation from occurring and provide the golfer with a physical foundation to execute the golf swing, the introduction of golf fitness exercises can be of great assistance.

Golf fitness exercises as with any sports-specific training program have the goal of developing the physical components within the kinetic chain required of the athlete's chosen sport. The end result of the implementation of such training modalities is a transfer of training effect into the execution of the golf swing. A transfer of training effect is the ability of a training program to have a direct benefit on the performance of the athlete during the competition (Juan Carlos Santana, Institute of Performance, Boca Raton, FL).

Once the golfer understands the physical components connected to the execution of the golf swing as well as how a sports-specific training program can assist in the development of these physical components. The next step is the introduction of a sports-specific training program for golf. The ideal time for the introduction of such a program is during the off-season.

The off-season consists of the time of year in which competitive golf is not being played, and the amount of practice time associated with the sport is minimal. The traditional off-season for golf is the winter months when the weather is not conducive to rounds of golf and the professional tour is on a hiatus. This provides an ideal off-season for any golfer from the recreational to the professional level to implement a sports-specific conditioning program for golf. The ideal time frame for an off-season golf-specific training program is 8-12 weeks. This is the minimal time frame required to introduce golf-specific training modalities into one's conditioning program to create adaptation in the kinetic chain. In addition, a time frame of 8-12 weeks allows for progressions to occur within the specific modalities of the client's off-season golf-specific conditioning program.

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