In the previous post, we explored Mobility Drills for Posture and Balance, highlighting simple movements that can help you improve stability, alignment, and overall body control.
Endurance in golf is often overlooked, but it’s just as important as technique. When you’re playing in a tournament, you’re on the course for hours, walking between holes, carrying your clubs, and maintaining focus while hitting shot after shot.
Without proper endurance, fatigue can set in, affecting both your physical and mental game. But don’t worry, with some focused training, you can improve your stamina and play your best throughout the entire round.
In this post, we’ll go over How To Last Longer In Golf Tournament, including both physical and mental aspects. The goal is to help you finish your rounds strong, stay focused, and avoid the exhaustion that can cause mistakes.
Why is Endurance Important for Golf?
Golf is a game of precision and consistency, but you need endurance to stay at your best for all 18 holes. Fatigue can make you lose concentration, and as your body gets tired, your form may break down, leading to poor shots.
Here are some reasons why endurance is key for golfers:
Physical Stamina: Walking the course for hours and carrying your clubs can be physically taxing. You need to build your stamina so that you’re not exhausted by the back nine.
Mental Toughness: Golf requires mental endurance too. Staying sharp throughout a long round is just as important as your swing technique.
Consistency: When you build endurance, you can maintain your performance from the first hole to the last.
How to Build Physical Endurance for Golf
Building physical endurance is all about improving cardiovascular fitness, strength, and flexibility. Here are the best types of training you can do to increase your overall stamina for golf.
Cardiovascular Exercises
Walking: Golf involves a lot of walking, so it’s important to be comfortable walking long distances. Aim to walk at least 30 minutes a few times a week at a brisk pace.
Running or Cycling: These exercises increase your cardiovascular endurance and help you build stamina. Start with shorter distances and gradually increase the intensity and duration.
HIIT (High-Intensity Interval Training): This form of training boosts endurance and burns fat quickly. HIIT workouts alternate between high-intensity bursts of exercise (like sprinting or cycling) and short rest periods.
Strength Training for Golfers
Legs: Strong legs are essential for walking the course and maintaining balance during your swing. Include exercises like squats, lunges, and step-ups in your routine.
Core: A strong core supports your posture, balance, and rotation during your swing. Incorporate planks, side planks, and rotational exercises like Russian twists into your workouts.
Upper Body: Your upper body needs to be strong for both your swing and carrying your golf bag. Exercises like push-ups, dumbbell presses, and rows are great for building upper body strength.
Endurance-Based Golf-Specific Drills
Weighted Carrying: Take your golf bag and walk a full 18-hole round or simulate walking 9 holes on the range, carrying your clubs or a weighted bag. This will help you build endurance and get used to carrying the load during a round.
Golf-Specific Interval Training: Combine cardio with golf movements. For example, alternate between walking briskly for 5 minutes and then practicing your golf swing for 2 minutes. Repeat for 30 minutes.
On-Course Practice: Practice long rounds of golf with a focus on walking. This helps you adapt to the pace of tournament play and get used to the demands of walking the course without tiring out too quickly.
How to Build Mental Endurance for Golf
While physical endurance is important, mental endurance is equally critical. Golf can be mentally exhausting, especially during tournaments when you’re under pressure for hours at a time. Here’s how to train your mind to stay sharp throughout the round.
Visualization Techniques
Before your rounds, visualize yourself hitting shots successfully and staying focused throughout the entire tournament. Visualization can help calm your nerves and improve your confidence.
Practice imagining the entire course in your mind: the layout, hazards, and how you’ll handle each hole. Doing this helps you prepare mentally and can reduce mental fatigue on the course.
Mindfulness and Breathing
Breathing exercises: Deep breathing can help reduce anxiety and prevent mental fatigue. Take a few deep breaths before each shot to calm yourself and stay focused.
Mindfulness: Stay in the present moment. Don’t dwell on bad shots or worry about upcoming holes. The key to maintaining mental endurance is staying focused on one shot at a time.
Routine Building
Develop a pre-shot routine and stick to it. This helps maintain consistency and calm nerves, reducing mental fatigue.
Having a routine for each shot will allow you to go through the same mental process during each round, even when fatigue sets in.
Positive Self-Talk
Replace negative thoughts with positive affirmations. When you start feeling tired or frustrated, remind yourself of your strengths and previous successes on the course. Positive self-talk is a great way to maintain mental toughness throughout a round.
Nutrition and Hydration for Endurance
Proper nutrition and hydration are crucial when it comes to building endurance. On the golf course, dehydration and low energy levels can affect your focus, causing fatigue to set in faster. Here are some tips:
Stay Hydrated: Drink water throughout the day, not just when you feel thirsty. Consider carrying a water bottle and sipping frequently, especially during warmer weather.
Electrolytes: Golf can be a physically demanding sport, and you lose electrolytes through sweat. Consider sports drinks or electrolyte tablets to replace them.
Energy-Rich Snacks: Opt for snacks that provide steady energy, such as nuts, fruit, granola bars, or protein shakes. Avoid sugary snacks that lead to a crash in energy.
Sample Workout Routine for Building Endurance
Here’s a simple, beginner-friendly workout plan that combines cardiovascular exercise, strength training, and golf-specific drills to help build your endurance for tournament play.
| Day | Exercise | Duration/ Reps | Focus Area |
| Monday | Brisk Walk/Light Jog | 30 minutes | Cardio & Endurance |
| Tuesday | Strength Training (Legs & Core) | 3 sets x 12 reps | Lower Body & Core |
| Wednesday | HIIT Workout | 20-30 minutes | Cardio & Stamina |
| Thursday | Golf-Specific Drills | 45 minutes | Endurance & Technique |
| Friday | Strength Training (Upper Body) | 3 sets x 12 reps | Upper Body & Core |
| Saturday | On-Course Practice or Simulated Round | 9-18 holes | Walking & Stamina |
| Sunday | Rest or Active Recovery | – | Flexibility & Recovery |
The Key to Success
Building endurance for tournament play doesn’t happen overnight, but with consistent training, you’ll see your stamina improve. Start with small goals, like improving your walking distance or performing golf-specific drills, and gradually build up your endurance.
In our next post, we’ll dive into recovery techniques that will keep you feeling fresh and help you avoid fatigue during long tournament days. Ready to learn how to prevent injury and stay at your best? Let’s go!
Conclusion
Building endurance for tournament play takes time and practice. Stay active, eat well, and rest properly. Regular training, good sleep, and smart habits help your body stay strong. If you’re wondering How To Last Longer In Golf Tournament, the answer is: stay consistent and never give up.
In the next post, we will discuss effective golf techniques to prevent injury and fatigue, helping you stay healthy and play your best on the course. Stay tuned for expert tips!
Leave a Reply