The start of golf season is just days away.

“This is the perfect time of year to get those golf-specific muscles into shape,” says Mike Wiebe, a professional long driver who runs golf-conditioning workshops.

Increasing range of motion and stamina, so golfers are ready to go when the courses open — April 2 for public courses in Toronto — is as straightforward as practising golf movements.

Otherwise, says Wiebe, who teaches Fit4golf at Extreme Fitness, it could take three or four rounds (and about as many weeks) for the average player to get back into the swing of things.

Wiebe’s routine combines calisthenics and functional strength training, as well as balance. For instance, the lunge-with-twist move strengthens core muscles and builds speed.

“A right-handed player will overdevelop the right-side back muscles,” Wiebe says. “By rotating right, you work the left side, to even out the muscle fibres.”

Lunge with twist

1. With feet hip-width apart, hold a small weight or medicine ball at shoulder-height, arms straight.

2. Take a big step forward with your right foot, bend both knees and sink into a lunge. Ensure front knee is in line with your ankle.

3. Twist from the waist, slowly swinging your arms to the right.

4. Return arms to front, then push yourself back with right knee to standing position.

5. Repeat 10 times on each side, then another 10 on your swing side.