Blue Streak Sports Training

Golf: Overview

lacrosseThe key to mastering your golf game is not only by being on the green, but by integrating functional golf specific movements and aerobic exercise to enhance the power output of each swing. Focusing on increasing pillar strength, restoring stability, and improving balance will decrease your chance of injury and allow you to keep at your best for 18 holes.

The BlueStreak Golf programs are ideal for Golfers because it uses patented Athletic Republic protocols that generate measurable results in an athlete’s speed, strength, and agility. In fact, many of the world’s top professional and elite athletes have benefited from the Accleration program.

With the Acceleration program, the average athlete sees a 50% recovery rate increase and 20% gain in force power.

Our variety of training options allows for both intense group and private training programs to develop and maintain your athletic edge.

Below is a detailed overview of our Golf-based programs:


  • Increase total power output
  • Increase rotational core strength
  • Improve flexibility and balance
  • Increase aerobic tolerance/li>
  • Enhance posture/body positioning
  • Improve eye-hand coordination
  • Improve overall strength to reduce the risk of joint and tendon injuries

Components of Golf Training

  • Dynamic Warm-up/Cool-down
  • Strength Training
  • Flexibility and Recovery
  • Dynamic Balance
  • Core Stabilization
  • Cariovascular/Endurance Training
Golf Player

Dynamic Warm-up/Cool-down

  • Dynamic warm-up consists of activities to increase heart rate, blood flow, muscle temperature, and breathing rate. Warming up allows muscles to stretch more easily and joints to move more easily, there by preventing pulling muscles; most commonly hamstring and quadriceps. Our warm-up also focuses on agility, speed development and flexibility.
  • Cooling down ensures athletes relax their muscles and reduce next-day soreness.

Strength Training

  • Golfers need incredible rotational core strength to maintain a high velocity on each swing throughout competition. Integrating this pillar strength with the lower body, forearm and wrist strengthing excersises will increase power output.
  • Golfers utilize resistance bands, free-weights, medicine balls, and physio balls to strengthen muscles, joints and connective tissues.
  • The exercises are biomechanically specific to golf functional movements used while swinging a golf club.

Flexibility and Recovery

  • Golf-specific flexibility exercises include static stretching, isometric stretching, and active isolated stretching (AIS). Improved flexibility helps to prevent injuries by assuring the muscles and tendons work together properly. It also makes the muscles more elastic for increased lower and upper body explosiveness.
  • Post the warm-up and concluding the workout golfers will use resistance bands to focus on isolating each muscle group for a maximum stretch and foam rollers to mimic a deep tissue massage for fast muscular recovery.

Dynamic Balance

  • Strength and conditioning will only enhance performance if an athlete is balanced and can direct their strength in optimal directions. Balance training routines include unstable and stable lifts, dynamic balance movements with the Bosu ball, and a variety of off-balance training aids.

Core Stabilization Training

  • Core stabilization is essential for proper posture, balance and stabilization. Functional exercises focus on spinal stabilization and increased proprioception (the ability to read and respond to changing conditions) during sports activities.
  • Core training consists of dynamic, multi-joint exercises that use free weights, medicine balls and circuit training.

Cardiovascular/Endurance Training

  • Cardiovascular and endurance training at BlueStreak includes short interval/high intensity sprinting sequences on our Generation II Super Treadmills. By increasing aerobic excercise Golfers will notice improvement in leg strength and endurance while they walk all over the course.