Unless you have been inventive with your backyard, garages or down staircases and transformed these into a makeshift putting green or chipping lane, you are probably quite rusty due to the Covid quarantine.
Well I guess it depends where you are living. In the US golfcourses remained open and golf even gained in popularity. But in the UK golf courses were closed. Courses were allowed to open again on May 13 and golf is very much back to normal by now.
The lockdown caused a big break in a golfers season and seriously shortened the golfing season.
Getting back into shape sounds like a challenge.
It may indeed seem impossible at first but it is perfectly possible to get the rust off your swing and get back into golf and take up where you left off. As with any sport you have to condition your body and get back into shape. But take your time and start slowly. Don’t over-exert yourself and cause injury to your body. And foremost believe in yourself and your game. Belief is essential in golf.
Start away from the course and the driving range with some conditioning exercises to improve your core muscle strength and flexibility. Getting back into golf means using muscles again that you haven’t use for some time.
As a result of not playing for a while you may have lost some flexibility in your hip and spine, some of your strength in legs and thighs to support your swing and your abdominal strength. Your arms and wrists may also have lost some strength and flexibility and your overall posture may have suffered.
In order to get back on track try some regular exercises:
Bulgarian split-squads, one-legged row and bridges, hand walks and dumbbell bench presses, rotational jumps and vertical leaps are great exercises to build strength and to power up your swing. The following website would be a good example:
The ideal workout regime for a golfer is 3 to 4 times a week. 30-minutes to 1-hour spent per workout is more than enough.
When you get to the course start with your short game: You will almost always have lost your touch on short shots around the green and your full swing might even feel off at first. Instead of heading straight to the range start with your short game after stretching and warming up with some practice shots.
Start with chipping then move on to putting. Your putter may feel like a sledgehammer in your hands and you will have to regain the feel for the speed of the ball again and how to judge the how much break the ball needs. Focus on holing at least 20 short putts to build your confidence from the start. Work your way to longer putts by putting 30-50 footers.
Then head to the driving range and start with a small bucket. Start with some short wedges with 50% swing speed. Warm up to more full wedges, irons, woods, and driver. Your number one thought should be getting loose, not crushing the ball. After a long break, it's difficult to find the right rhythm in your swing. Until they play for a while, golfers are often too quick on the downslope. Imitate the movement of a roller-coaster car at the top of the track. As it goes up and over a peak and then starts down, its speed is roughly the same. The acceleration on the downslope is gradual and culminates at the bottom of the track. Your swing should resemble this. Difficult but doable.
Try not have any expectations for your first few rounds. One of the best ways to get back into golf is to set yourself realistic goals and enjoy small successes.
Most of all enjoy being back out there. Getting back into golf is all about having fun!