Elite Golf Performance & Recovery

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Elite Golf Recovery Plan

SUCCESS by Sara | TPI Certified Performance Coach

Who is this for?

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

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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