Elite Golf Performance & Recovery

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Elite Golf Recovery Plan

SUCCESS by Sara | TPI Certified Performance Coach

This recovery plan is designed for golfers of all levels who want to enhance performance, prevent injuries, and speed up recovery like the pros.

Phase 1: Pre-Round Preparation (15 Minutes)

Goal: Increase mobility, optimize swing mechanics, and prevent injury.

✔ Dynamic Warm-Up (5 min)

• Arm Circles – 10 reps each direction

• Torso Rotations – 10 reps each side

• Hip Openers (Leg Swings) – 10 reps each leg

• Standing Cat-Cow – 10 reps

✔ Neuromuscular Activation (5 min)

• Resistance Band Shoulder External Rotations – 10 reps

• Mini Band Side Steps – 10 steps each side

• Standing Pelvic Tilts – 10 reps

✔ Mental Reset (5 min)

• Box Breathing: Inhale 4s, Hold 4s, Exhale 4s, Hold 4s (5 cycles)

• Visualization: Imagine a perfect swing with controlled power

Phase 2: On-Course Performance Optimization

Key Areas: Posture, Rotation, and Stability

✔ Mid-Round Mobility Reset (During the Game)

• Between holes, perform seated spinal twists to maintain mobility

• Engage core bracing before every drive for power and stability

• Foot rolling on a golf ball to reduce tension in the feet

✔ Hydration & Electrolyte Balance

• Drink 16 oz water per hour

• Add electrolytes (magnesium, sodium, potassium) to prevent cramps

• Avoid excess caffeine, as it can lead to dehydration

✔ Blood Sugar Control for Energy

• Pre-game: Protein + Healthy Fats (e.g., eggs & avocado)

• Mid-game: Low-Glycemic Carbs (e.g., nuts, berries, or a small protein shake)

Phase 3: Post-Round Recovery (30 Minutes)

Goal: Reduce inflammation, restore mobility, and accelerate muscle recovery.

✔ Golf-Specific Stretching (10 min)

• Seated Hamstring Stretch – 30 sec each side

• Hip Flexor Stretch (Half-Kneeling) – 30 sec each side

• Thoracic Extension on Foam Roller – 30 sec

• Wrist Flexor & Extensor Stretch – 30 sec each

✔ Soft Tissue & Myofascial Release (10 min)

• Foam Roll Upper Back, Quads, and Glutes – 60 sec each

• Use a lacrosse ball on feet and forearms to break up tension

✔ Contrast Therapy (10 min)

• Cold Therapy: 2 min ice bath or cold shower

• Heat Therapy: 5 min hot tub or infrared sauna

• Compression (Optional): NormaTec boots or compression sleeves

Phase 4: Nighttime Recovery for Peak Performance

✔ Magnesium + Zinc supplement to improve muscle relaxation

✔ 8+ hours of deep sleep (use a sleep tracker if possible)

✔ Protein & Collagen before bed for muscle & joint repair