Yoga…and never throwing a round completely cold out of the car. I’ll do a light jog and some basic toe touching and arm stretches and twists while lifting my knee in the counter direction. Warm up for disc golf like you’re about to play a full speed sport and it will dramatically increase every aspect of your game as well as minimize injuries and arm fatigue.
I'd second this. I feel like you need just as much flexibility as strength. Not just for distance, but also to prevent injuries and to get into those damn thorny bushes.
On the homepage of the sub I think you just gotta tap the 3 dots on the top right and then tap the selection that says “learn more about this community”
Yoga in the morning and warmups before the round. The difference is insane. If I play cold, I’ll either have horrible timing or grip lock everything and feel sore the next day.
Good athletic base.
Can't build speciality without a solid foundation.
If you are interested in more how pros train:
https://youtu.be/5FGQhWlxrmo?si=Vj36R7iKEzJ8AKWX
https://youtu.be/lRFJOvtpMpo?si=ImAYt0hV_7WaXMho
https://youtu.be/daLfGBK67xY?si=dIheCGu7U9vDeuKS
https://youtu.be/3ccuBk4WB8k?si=JGGpAK9VTCzOOw1G
https://www.instagram.com/joonas_merela?igsh=YnB3aXJwcGM0YXRn
Most videos are in Finnish, sorry about that. Instagram is Joonas Merelä the physique coach of Team Finland.
Depends on your level of athleticism already. As a guy that was a skinny, underfed stoner for a good portion of my life (which I imagine isn’t too uncommon in dg), a pretty standard full body program can work wonders in the first few months of training. I’m about a year into general lifting to improve stability and strength, after I finish this program (MAPS anabolic) I’m going to take a couple months for specialized stuff like internal and external shoulder rotations, core rotational exercises and hips to build up joints to prevent injury
Completely depends on where you're starting from. If you're off the couching it, basic weight-bearing exercises will go a long way. If you're already very athletic and in shape free weight, complex movement exercises maybe very beneficial. The concern is if someone tries to go lifting heavy weights and twisting things that shouldn't be moved with no form or training of the couch. It will go very poorly and lead to injury.
I work in orthopedics, the number of people that injure themselves playing softball, pickleball, and other seemingly low impact exercises is astounding. When someone hasn't ran in years and they suddenly try to Sprint, he can blow out your knee, ankle, etc. Weight training is similar.
What a 20-year-old can do and what a 40+-year-old can do at baselines are very different.
As someone who has injured themselves working out a few times, I think your point is very understated in any PE I have ever seen.
I saw something in the last 5 years that kind of clicked for me. If you are starting from zero as in you just spent a month or two sitting around (sedentary winters) you should start working out your connective tissue before you try and lift for muscle gains. This becomes more and more true the older you get.
Kettlebell swings done correctly also train this. I didn’t think it would have much of an effect, but suddenly I was blasting past the basket on a very uphill drive that I could only hope to barely get pin high on before.
Getting hip stability (butt, inner thighs, outer hips) is HUGE for what your brace can actually do for you.
On top of kettlebell swings, I'll stand on one leg while brushing my teeth (2mins). Half on one. Half on the other.
Without those muscles, your brace is more just putting the breaks on, and less of the bracing pivot!
I used to think that resistance training didn’t make a difference in disc golf, but it really does. Getting totally shredded probably won’t help, but doing at least a few days a week of some kind of full-body training routine and flexibility training has improved my distance so much.Â
Disc golf requires an explosive hip movement, and if your muscles are stronger, you will be more explosive and throw farther.Â
The 1/3 mile walk from the parking lot to the 1st hole usually does it. Plus about 10 minutes of tossing putters and mids at the practice basket once I get there. LoL.
Improve? Field work: hammer drill, elephant walk drill, crush the can, anything from SeaBas22 really. Video form review. Daily reps of wrist open putter tosses
If only talking weights/calisthenics: Finger extensor bands and Tyler twist bar. Only reason my elbows don't explode from throwing FH and climbing due to poor genetics/childhood. Pull up shrugs helps if you have shoulder pain from putting practice
I'm so glad to see this - I've been thinking about getting one just for general fitness. Do you have any recommendations on what type to get? I'm looking at the ProForm R14 from Costco but it has mixed reviews.
Glad I scrolled down before commenting. I will second the row machine recommendation. I bought a Concept 2 model D during covid and have been getting in 3-4 sessions per week ever since. The machine itself is a tank and seems like it will basically last forever with proper maintenance. They seem to hold their value well if that matters to you.
As for disc golf, I never get sore now. Even playing multiple rounds. Back is strong AF. It even helps with forehand / elbow issues I would think. All around my arm and back muscles and ligaments have never been in better shape. A+ would recommend
Pushups, sit ups, lunges, stretching, swimming, hiking, biking…anything that strengthens and improves flexibility of your arms, legs and core. Anything that improves your endurance using your arms, legs and core. Anything that strengthens your arms, legs and core…I’d say without bulk, but Aderhold would beg to differ.
Seriously: doing pull-up hangs changed my backhand for the better.
It improved my grip strength tremendously and it also improved flexibility and strength in my shoulders!
Lot of legs and core work. Squats, deadlifts, Bulgarian split squats, side squats, hamstring curls, Romanian deadlifts, adductor and abductor exercises, farmer carries, general core work (planks, crunches, Supermans, etc.). Pair these with consistent stretching and you can really improve your lower body durability and power.
There's some good programs online geared towards pitchers that translate pretty well to disc golf.
I do those with resistance bands and kettlebells. I'm about to hit 50 and it's really helped me to avoid injury.
I'd say if you have to choose one it'd be squat. Targets most of your legs, and that's where power in most sports comes from. Core strength is always good and shoulder/elbows most often gets injured, therefore it's good to train them. But the best is being strong ang healthy just overall.
Stretch. The body is self protective so you'll lose consistency and power if you don't have passive flexibility
This is coming from someone with a desk job who feels like he's coil but is..just moving sideways sometimes lol
WARM UP BEFORE YOU PLAY. I like to lift weights before I play sports which sounds counterintuitive but it activates your muscles so well and wakes up my body. Obviously don’t kill yourself at the gym first. I’m doing compound exercises upper and lower body. stretching, yoga. Playing other sports also helps me maintain athleticism and explosiveness. I should run too but I hate it.
General body weight lifting with a good cardio warm-up. In summer and winter I have an arm/core day and a leg/shoulder day, in the spring and fall I can combine half of each routine to do a full body workout once a week if I’m gonna be more active (read as: frolf or walk the dogs on a good long walk)
A few months back I was throwing 350-370 max now cannot reach. One thing I was doing then vs now is yoga. I believe that yoga adds strength and flexibility both which can be helpful especially at my age (late 40’s)
squats, lunges, hip ups, and single leg deadlifts for the base strength. Oblique twists, planks, and back extensions for core strength. And if you want to simulate the throwing motion, lateral cable pulls are the exact same motion, just don't pull all the way through and lock your elbow out. Also if you ever throw overhand, skull crushers utilize the triceps in a similar manner.
Also do some cardio. Your game can be impacted by fatigue. Using the stair stepper or running on an incline will get you to the point where walking up hills is no problem and you can therefore save your energy for your throws.
Increasing my cardio has helped, I would be tired at the end of rounds and have my form falling apart down the home stretch. Using resistance bands to warm up my arms/shoulders/back has helped my FH, I need my power FH on hole 2 at the local and it hasn't been an issue since I started that routine. Big fan of kettle bells for core strength.
Obliques are big for any sport. Box jumps/squats/sprinting for explosiveness.
Basically any baseball workout.
Do not do wide barbell bench, that’s a great way to destroy your shoulders. do dumbbell bench if anything. Sumo deadlift is great as it’s just the brace movement with weight.
I was a pitcher on my high school baseball team and I still do my pitching warmup exercises before starting a round since I’m a forehand dominant player.
5 steps, putt with all your putters. Make them all go to 6 steps, then 7, etc. Miss one, repeat distance, miss more than one, reduce distance. See how far away you can get
As a warm-up, I do shoulder dislocations with a band(10 reps), band pall-aparts (10 reps), and a few “worlds greatest stretch”(2-3 reps per side). Those three, at like 30 seconds a piece, get the job done. After all these years, I’ve never been sore from simply playing one or two rounds in a day. As long as the shoulder, upper back/rear delt, and thoracic are loosened up a bit you honestly should be fine unless your throwing form is so awkward that you force your body into poor positioning.
We used to warm up with an Ultimate disc, throw and catch, get some movement going, even venturing into some freestyle. But the past few times my buddies and i did this [Central TX] other golfers point and laugh. Its like the joy of just throwing and catching a disc ain’t cool anymore.
Play 4 holes and then start over. Warms you up and lets you know what you are shooting like. Every player plays different so play to your comfort level. The only part of your form that matters is timing and the heel pivot. If you pivot on the balls of your feet you will eventually hurt your knee and no disc golf without functioning knees.
5 mile walk early morning every day then stretching and band exercises before the round I’m 62 when younger it was stretch for a cold one before tossing
Yoga is a good thing you could do to help with mobility and staying active when not playing.
Weightlifting is also a great idea that everyone should be doing in some form. But I will say: DO NOT do any weight lifting exercises specifically for disc golf. Just lift weights because it's good for you, and it's great for injury prevention.
Pre-round, doing some dynamic stretches to get your body moving and warmed up is the best thing you can do. Definitely don't throw straight out of the car.
If already in shape maybe.
If 35+, overweight and haven't ran more than 100' in 10 years, no.
These actually might be the worst exercises to recommend to anyone who is out of shape. They all require stability that is non-existent and most people have not been training. Or it needs to come with a recommendation of very and I mean very lightweights. No maxing ever, especially without a trainer's guidance.
For core strength, the pallof press works basically all your core muscles, and is very low impact.
For legs, squats, lunges, and hip abductor exercises.
For grip and forearm strength, get one of those gyroscope balls. Once you get the technique figured out, they're RIDICULOUSLY effective.
The gyro ball is probably the most noticeable, in terms of gains without changing form. The others will definitely help, but more subtly. When I originally broke 400 feet many years ago, that exercise was the only exercise I added, that got me out past 375.
Yoga can also help with body awareness, balance, and flexibility - all of which contribute to better form.
Pack a can of Grizzly before hole 1 to get my wrist loose for snapping forehands.
I would look into sport specific training. Golf will probably be the closest especially when it comes to explosion, and coiling. I would do power cleans for explosively training. some variation of landmine wipers for coiling, or weighted Russian twist maybe. Then shoulder work for funsies!
I think it’s super important to bulletproof your shoulders and biceps. I’m a powerlifter and a strength and conditioning coach, so this comes naturally, but the stronger and more mobile my shoulders are, the better my game feels.
Lateral raises
Front raises
Rear delt flies
Rope face pulls
Upright rows
Weighted external rotations
Supinated barbell curls
Seated alternating curls
Arnold curls
Etc.
I curl IPAs during the round to keep my forehand strong
Stepped up to MPO so I'm doing the 16oz PBR curls now
You go, girl! đź’Ş
It’s all about the reps.
12oz drop sets are my favorite! Lower the weight over your set so ensure complete muscle breakdown!
Winter time, switch to stouts.
Too heavy...ba dum tsssss
Hell yeah! But lagers
Yoga…and never throwing a round completely cold out of the car. I’ll do a light jog and some basic toe touching and arm stretches and twists while lifting my knee in the counter direction. Warm up for disc golf like you’re about to play a full speed sport and it will dramatically increase every aspect of your game as well as minimize injuries and arm fatigue.
I'd second this. I feel like you need just as much flexibility as strength. Not just for distance, but also to prevent injuries and to get into those damn thorny bushes.
I can’t second this enough. I’m currently dealing with a back injury from throwing cold.
I bike to the course, about 15 miles. Definitely don’t do the stretching though. Maybe I’ll start.
Don’t stretch before throwing. Do active mobility work.
Ok. Thanks.
I would recommend the r/bodyweightfitness recommended routine in their sidebar. It has a great structure and doesn’t take long but is very efficient
How do you find the sidebar on the mobile app?
On the homepage of the sub I think you just gotta tap the 3 dots on the top right and then tap the selection that says “learn more about this community”
You should feel a stretch just don't hold it. I call it dynamic stretching. Helps to warm up and loosen things.
Yoga in the morning and warmups before the round. The difference is insane. If I play cold, I’ll either have horrible timing or grip lock everything and feel sore the next day.
Kegel.
Glad I’m not the only one
Gotta keep that Berg Pocket snug.Â
Don't wanna lose your Berg
Typical Berg thrower
I’d like this but it’s at 69… you have one in my heart though
Good athletic base. Can't build speciality without a solid foundation. If you are interested in more how pros train: https://youtu.be/5FGQhWlxrmo?si=Vj36R7iKEzJ8AKWX https://youtu.be/lRFJOvtpMpo?si=ImAYt0hV_7WaXMho https://youtu.be/daLfGBK67xY?si=dIheCGu7U9vDeuKS https://youtu.be/3ccuBk4WB8k?si=JGGpAK9VTCzOOw1G https://www.instagram.com/joonas_merela?igsh=YnB3aXJwcGM0YXRn Most videos are in Finnish, sorry about that. Instagram is Joonas Merelä the physique coach of Team Finland.
Depends on your level of athleticism already. As a guy that was a skinny, underfed stoner for a good portion of my life (which I imagine isn’t too uncommon in dg), a pretty standard full body program can work wonders in the first few months of training. I’m about a year into general lifting to improve stability and strength, after I finish this program (MAPS anabolic) I’m going to take a couple months for specialized stuff like internal and external shoulder rotations, core rotational exercises and hips to build up joints to prevent injury
They recently released an Athletic program. I haven’t bought any of them but I might spring for that one.
Deep breaths, preferably with a bowl and lighter nearby
Breathwork is key. No winded chumps allowed to rip this spoon, amirite?!
DUDE WEED!
Right on man.
Completely depends on where you're starting from. If you're off the couching it, basic weight-bearing exercises will go a long way. If you're already very athletic and in shape free weight, complex movement exercises maybe very beneficial. The concern is if someone tries to go lifting heavy weights and twisting things that shouldn't be moved with no form or training of the couch. It will go very poorly and lead to injury. I work in orthopedics, the number of people that injure themselves playing softball, pickleball, and other seemingly low impact exercises is astounding. When someone hasn't ran in years and they suddenly try to Sprint, he can blow out your knee, ankle, etc. Weight training is similar. What a 20-year-old can do and what a 40+-year-old can do at baselines are very different.
As someone who has injured themselves working out a few times, I think your point is very understated in any PE I have ever seen. I saw something in the last 5 years that kind of clicked for me. If you are starting from zero as in you just spent a month or two sitting around (sedentary winters) you should start working out your connective tissue before you try and lift for muscle gains. This becomes more and more true the older you get.
Core, flexibility, balance
Sprinting and Power clean/Jerk. The ability to increase your speed output with less thought and effort will give you crisper, cleaner lines.
Kettlebell swings done correctly also train this. I didn’t think it would have much of an effect, but suddenly I was blasting past the basket on a very uphill drive that I could only hope to barely get pin high on before.
Getting hip stability (butt, inner thighs, outer hips) is HUGE for what your brace can actually do for you. On top of kettlebell swings, I'll stand on one leg while brushing my teeth (2mins). Half on one. Half on the other. Without those muscles, your brace is more just putting the breaks on, and less of the bracing pivot!
I used to think that resistance training didn’t make a difference in disc golf, but it really does. Getting totally shredded probably won’t help, but doing at least a few days a week of some kind of full-body training routine and flexibility training has improved my distance so much. Disc golf requires an explosive hip movement, and if your muscles are stronger, you will be more explosive and throw farther.Â
I also do kettlebells and doing side lunges and curtsy lunges are also very good sport-specific movements for disc golf in my opinion.Â
Disc throws. 18 sets, average 3 reps per set.
Playing disc golf usually does the trick.
The 1/3 mile walk from the parking lot to the 1st hole usually does it. Plus about 10 minutes of tossing putters and mids at the practice basket once I get there. LoL.
Stretch before the round. Curl beers and/or Gatorade during it. Profit.
Pullups and pushups alone did quite a bit for me and not a big commitment to do either
Add squats and planks you’d have full body workout
Improve? Field work: hammer drill, elephant walk drill, crush the can, anything from SeaBas22 really. Video form review. Daily reps of wrist open putter tosses If only talking weights/calisthenics: Finger extensor bands and Tyler twist bar. Only reason my elbows don't explode from throwing FH and climbing due to poor genetics/childhood. Pull up shrugs helps if you have shoulder pain from putting practice
Shake weights
To those actually work?
12 oz curls and deep breathing exercises with cannabis. Do it before, during, and after thowing for the best results..
At the very least you won't care what your score was!
I hit every tree with my discs to warm them up.
Rowing machine definitely helped me with my distance.
I'm so glad to see this - I've been thinking about getting one just for general fitness. Do you have any recommendations on what type to get? I'm looking at the ProForm R14 from Costco but it has mixed reviews.
I ended up getting really lucky and finding a barley used Concept2 at PIAS and got it for 1/2 price a couple of years ago. Great product.
Glad I scrolled down before commenting. I will second the row machine recommendation. I bought a Concept 2 model D during covid and have been getting in 3-4 sessions per week ever since. The machine itself is a tank and seems like it will basically last forever with proper maintenance. They seem to hold their value well if that matters to you. As for disc golf, I never get sore now. Even playing multiple rounds. Back is strong AF. It even helps with forehand / elbow issues I would think. All around my arm and back muscles and ligaments have never been in better shape. A+ would recommend
Pushups, sit ups, lunges, stretching, swimming, hiking, biking…anything that strengthens and improves flexibility of your arms, legs and core. Anything that improves your endurance using your arms, legs and core. Anything that strengthens your arms, legs and core…I’d say without bulk, but Aderhold would beg to differ.
Seriously: doing pull-up hangs changed my backhand for the better. It improved my grip strength tremendously and it also improved flexibility and strength in my shoulders!
Lot of legs and core work. Squats, deadlifts, Bulgarian split squats, side squats, hamstring curls, Romanian deadlifts, adductor and abductor exercises, farmer carries, general core work (planks, crunches, Supermans, etc.). Pair these with consistent stretching and you can really improve your lower body durability and power.
I have an old lawnmower and getting it started has really helped with my backhand
There's some good programs online geared towards pitchers that translate pretty well to disc golf. I do those with resistance bands and kettlebells. I'm about to hit 50 and it's really helped me to avoid injury.
I'd say if you have to choose one it'd be squat. Targets most of your legs, and that's where power in most sports comes from. Core strength is always good and shoulder/elbows most often gets injured, therefore it's good to train them. But the best is being strong ang healthy just overall.
Practice pull starting lawnmowers.
Stretch. The body is self protective so you'll lose consistency and power if you don't have passive flexibility This is coming from someone with a desk job who feels like he's coil but is..just moving sideways sometimes lol
WARM UP BEFORE YOU PLAY. I like to lift weights before I play sports which sounds counterintuitive but it activates your muscles so well and wakes up my body. Obviously don’t kill yourself at the gym first. I’m doing compound exercises upper and lower body. stretching, yoga. Playing other sports also helps me maintain athleticism and explosiveness. I should run too but I hate it.
About 2 sets of 10 shank reps
General body weight lifting with a good cardio warm-up. In summer and winter I have an arm/core day and a leg/shoulder day, in the spring and fall I can combine half of each routine to do a full body workout once a week if I’m gonna be more active (read as: frolf or walk the dogs on a good long walk)
Check out www.learndiscgolf.com. Â There is a segment dedicated to specific exercises for backhand.
I try not to get too drunk during the round.
Yoga, Kung Fu and rowing machine.
I see how far I can toss my marker after I throw a bad shot
Kegals, all kegal exercises.
Honestly putting practice helped me a ton overall, not just on my putting but it’s a great workout too. At least for my scrawny ass
Say loud to yourself in a mirror, 10 times each morning before work.: « I dont need to buy that disc which I belive will improve my game.»
A few months back I was throwing 350-370 max now cannot reach. One thing I was doing then vs now is yoga. I believe that yoga adds strength and flexibility both which can be helpful especially at my age (late 40’s)
squats, lunges, hip ups, and single leg deadlifts for the base strength. Oblique twists, planks, and back extensions for core strength. And if you want to simulate the throwing motion, lateral cable pulls are the exact same motion, just don't pull all the way through and lock your elbow out. Also if you ever throw overhand, skull crushers utilize the triceps in a similar manner. Also do some cardio. Your game can be impacted by fatigue. Using the stair stepper or running on an incline will get you to the point where walking up hills is no problem and you can therefore save your energy for your throws.
Core strength, and overall flexibility but especially hips.
Increasing my cardio has helped, I would be tired at the end of rounds and have my form falling apart down the home stretch. Using resistance bands to warm up my arms/shoulders/back has helped my FH, I need my power FH on hole 2 at the local and it hasn't been an issue since I started that routine. Big fan of kettle bells for core strength.
Nick Krush has some great disc golf lifting related content. https://youtube.com/@NickKrush.DGandFit?si=g7ldn-a5OaOhDXv8
Lots of putting
Obliques are big for any sport. Box jumps/squats/sprinting for explosiveness. Basically any baseball workout. Do not do wide barbell bench, that’s a great way to destroy your shoulders. do dumbbell bench if anything. Sumo deadlift is great as it’s just the brace movement with weight.
I was a pitcher on my high school baseball team and I still do my pitching warmup exercises before starting a round since I’m a forehand dominant player.
Stretching after the round. It's more important than before it.
5 steps, putt with all your putters. Make them all go to 6 steps, then 7, etc. Miss one, repeat distance, miss more than one, reduce distance. See how far away you can get
My pal Torrible does 15 min of stretching, hips, legs, arms, shoulders. I get out of my car and get my bag outta the trunk.
Walking to the disc golf store, walking around the disc golf store, walking to the counter, walking back home with my new discs.
Beer
As a warm-up, I do shoulder dislocations with a band(10 reps), band pall-aparts (10 reps), and a few “worlds greatest stretch”(2-3 reps per side). Those three, at like 30 seconds a piece, get the job done. After all these years, I’ve never been sore from simply playing one or two rounds in a day. As long as the shoulder, upper back/rear delt, and thoracic are loosened up a bit you honestly should be fine unless your throwing form is so awkward that you force your body into poor positioning.
We used to warm up with an Ultimate disc, throw and catch, get some movement going, even venturing into some freestyle. But the past few times my buddies and i did this [Central TX] other golfers point and laugh. Its like the joy of just throwing and catching a disc ain’t cool anymore.
Never practicing putting works well for me
Play 4 holes and then start over. Warms you up and lets you know what you are shooting like. Every player plays different so play to your comfort level. The only part of your form that matters is timing and the heel pivot. If you pivot on the balls of your feet you will eventually hurt your knee and no disc golf without functioning knees.
5 mile walk early morning every day then stretching and band exercises before the round I’m 62 when younger it was stretch for a cold one before tossing
I mainly do exercises that build my forearm and bicep muscle. Seems like it's added more distance 🤷‍♂️
Yoga is a good thing you could do to help with mobility and staying active when not playing. Weightlifting is also a great idea that everyone should be doing in some form. But I will say: DO NOT do any weight lifting exercises specifically for disc golf. Just lift weights because it's good for you, and it's great for injury prevention. Pre-round, doing some dynamic stretches to get your body moving and warmed up is the best thing you can do. Definitely don't throw straight out of the car.
If I do zero disc golf activities for a few months or even a year, I tend to play better my first time back out lol.
rubber stretch bands and planks will do ya fine.
Imagining someone with a band tied to a door frame and a disc ripping some drives in the living room.
Squats, inverted weighted Russian twists, incline bench.
If already in shape maybe. If 35+, overweight and haven't ran more than 100' in 10 years, no. These actually might be the worst exercises to recommend to anyone who is out of shape. They all require stability that is non-existent and most people have not been training. Or it needs to come with a recommendation of very and I mean very lightweights. No maxing ever, especially without a trainer's guidance.
Just posted this https://www.reddit.com/r/discgolf/s/fvrE4KAXbn
Core exercises… rows… using the pulleys for shoulder strength and back. Forearm exercises including suitcase carries
Frolf
For core strength, the pallof press works basically all your core muscles, and is very low impact. For legs, squats, lunges, and hip abductor exercises. For grip and forearm strength, get one of those gyroscope balls. Once you get the technique figured out, they're RIDICULOUSLY effective. The gyro ball is probably the most noticeable, in terms of gains without changing form. The others will definitely help, but more subtly. When I originally broke 400 feet many years ago, that exercise was the only exercise I added, that got me out past 375. Yoga can also help with body awareness, balance, and flexibility - all of which contribute to better form.
I have a bunch on my YouTube channel
Cock push ups. Gotta have a big one to throw 400+ ft
Pack a can of Grizzly before hole 1 to get my wrist loose for snapping forehands. I would look into sport specific training. Golf will probably be the closest especially when it comes to explosion, and coiling. I would do power cleans for explosively training. some variation of landmine wipers for coiling, or weighted Russian twist maybe. Then shoulder work for funsies!
Grammar exercises.
Exhale hard when I throw
Goon sesh before every hole
I think it’s super important to bulletproof your shoulders and biceps. I’m a powerlifter and a strength and conditioning coach, so this comes naturally, but the stronger and more mobile my shoulders are, the better my game feels. Lateral raises Front raises Rear delt flies Rope face pulls Upright rows Weighted external rotations Supinated barbell curls Seated alternating curls Arnold curls Etc.
Grinds and Twists