Golf Fitness Training

Improve Your Swing, Hit with More Power, Make the Long Putts, Improve Accuracy and Stamina, All While Decreasing Your Risk of Injury

A short lesson in the history of Golf Fitness Training...

In the early 1990's golfers and instructors believed there were three components to address in building the ultimate golfer.

The three components included:

  1. Expert Instruction--teaching all aspects of the game: short game, basic fundamentals, specialty shots etc.,
  2. Mental Training--dealing with how to handle the mental stress placed on players
  3. Proper Equipment--making sure the golfer is fit properly and has the appropriate set/club make up.

Then, along came Tiger Woods. Tiger "hit" the golf scene in 1996. Wood's dynamic play forced golfers and instructors to re-evaluate the 3 components of the game...


...they would eventually replace the original style of development with what has become the six components:

  1. Basic Instruction
  2. Shot Making Skills
  3. Course Management
  4. Mental/Emotional
  5. Equipment
  6. Physical Conditioning (Golf Fitness)

Physical conditioning (golf fitness) is an area that has made the biggest impact on the sport.

So, What is Golf Fitness Training?

It includes training the various aspects of the body (physical) that can affect golf specific performance.


Well, golf fitness training is simply a combination of exercises and stretches done to improve power, strength, flexibility, and endurance, AND decrease the risk of injury. Just like other sports training programs, these should be designed to address the specific needs of each individual AND the sport of golf. Additionally, golf fitness training programs should be backed by sound scientific research (including research about training by the Titleist Performance Institute).

What are the Benefits of Customized Training?

  • Decreases the risk of injury--play golf longer and live healthier
  • Increases Power--drive the ball further
  • Increases Strength--provides more force and stability for a more consistent swing
  • Increases Endurance/Stamina--maintain power, strength and stability throughout the game
  • Increases Flexibility--utilize a full swing, prevent injuries, and help increase power potential
  • Increases Coordination--get better control of all movements required in your swing
  • Increases Postural Stability--maintain proper golf posture throughout your swing
  • Increases Mobility--unlock your joints to improve movement and decrease swing faults

Who Can Benefit from Golf Fitness Training?

Golf fitness training incorporates a variety of exercises and stretches than can benefit golfers at all levels...from the weekend warriors to the elite level PGA Tour Professionals. Age is also not a factor--whether you're young or a seasoned vet, golf fitness training can help you with your game.

A golf specific training program can help make a golfer be strong, powerful, stable, flexible, balanced, and full of endurance--as well as to decrease the risk of golf injuries, which can help keep you playing for a many more years.

Why Should You Use a Golf Fitness Training Program?

Golf is a physically demanding (fine motor skill) sport that requires consistent precision within the complexity of the swing, as well as the ability to generate explosive power throughout a wide range of motion.

A correct golf swing uses the entire body to transfer power to the ball to propel the ball far and accurate. This transfer of power is a sequence of timed movements referred to as the Kinematic Sequence


A proper golf specific training program will eliminate or decrease your physical limitations that can be causing swing faults.

Physical Limitations are discovered through a thorough golf specific fitness assessment (developed by the Titleist Performance Institute).

Swing faults can be determined by using high-speed cameras and other technology.

Both physical limitations and swing faults are detrimental to a golf swing and increase your risk of injuries. In order to execute the movements of a golf swing effectively, a comprehensive integrated training program must be utilized that addresses:

  • total body stability
  • core strength and power
  • lower body strength and power (most single leg, multi-directional exercises),
  • plyometrics (upper and lower body),
  • rotational exercises
  • corrective exercises
  • pre-habilitative exercises designed specifically to address common golf injuries.

What types of exercises are used in golf fitness training?

Golf fitness training exercises should be functional and have a high transfer (specificity) to the sport of golf. This means that exercises in a proper golf fitness training program should involve similar muscle and joint positions and require similar physical demands to the movements in golf.

Exercises need to be executed through a full range of motion to ensure no loss of mobility in the joints--as well as focusing on strengthening or stabilizing the joints required to obtain a proper or efficient swing. These joints include the foot, knee, pelvis/sacrum/lumbar spine, scapula, elbow, and cervical spine or neck.

Along with a proper golf specific training program, golfers need to incorporate a comprehensive golf specific flexibility training routine. The routine should focus on mobilizing all of the joints required for a full proper swing.

A proper swing requires good flexibility or mobility in the ankles, hip, torso, shoulders, and wrists. A golf specific flexibility routine needs to incorporate stretching and corrective exercises in order for an efficient swing to be obtained or maintained.

How Does the Process Work at Finish First Sports Performance?

The process begins with a thorough golf specific evaluation to identify any physical limitations that can be causing faults in your swing. Our certified specialist will then use the information gathered to develop your customized training program.

Your program will be tailored to fit your schedule and any other conflicts or limitations that you might have. Whether you have 15 minutes or 60 minutes a program can be made so that you benefit. Can't make it to a gym? That's not a problem all programs can be designed to be done at your house. Simply put, you will begin with an exam, and then choose your training option.

Why Should I Use a Titleist Performance Institute TPI Certified Specialist?

A TPI Golf Fitness Specialist is trained to identify and correct any physical limitations that may be causing faults in your swing. This is done by a thorough golf specific evaluation and properly implementing various golf specific exercises and stretches.

The Titleist Performance Institute Philosophy of the "Perfect" Swing

"WE DON'T believe there is one way to swing a club; we believe there are an infinite number of ways to swing a club. But we do believe that there is one efficient way for everyone to swing and it based on what they can do physically."

For more specific training programs for golf, please visit our products section, or Contact Us about programs in our local training area.
Christian Hanson"Coach Jeremy Hoy and Finish First is one of if not the main reason I am where I am today. If it were not for his sport-specific training programs, I could only have dreamt of making it this far. Any athlete who has any aspirations of making it to the next level is foolish to not train with Finish First. Regardless of your current skill, going anywhere else to train is a waste of time, money and talent."
--Christian Hanson, NHL Boston Bruins/AHL Providence Bruins
Miss Pennsylvania America 2011, Juliann Sheldon "Training for the Miss America pageant included 6 weeks of intense training at Finish First Sports performance. Coach Jeremy Hoy put my physical endurance to the test and pushed me to my limit. In those intense weeks of physical preparation, I truly learned what It meant to be an athlete. Training at FFSP can help ANY pageant girl become an athlete - She will look and feel her very best. ..."
--Miss Pennsylvania America 2011, Juliann Sheldon
Matt Bartkowski with the Bruins "As you progress in hockey and aspire to get to higher levels, your off season training becomes increasingly important. Once I started training at Finish First I noticed a difference in my strength, speed, and power on and off the ice. There is no better place for a hockey player to train than Finish First. Where I am now in my career I can credit to Finish First, and I know continuing my training there will get me where I want to be."
--Matt Bartkowski, NHL Boston Bruins/AHL Providence Bruins
Miss Pennsylvania America 2010, Courtney Thomas "Working out at Finish First Sports Performance with Jeremy Hoy was by far the best workout experience I've ever had. I spent six weeks going to FFSP two and three times a day and each time I had a unique workout that helped me achieve the results I desired. Jeremy was always so encouraging and pushed me both physically and mentally to reach my full potential. I went to Miss America in the best shape of my life and felt so confident and prepared..."
--Miss Pennsylvania America 2010, Courtney Thomas
Brianne McLaughlin, Goaltender, USA Women's Olympic Ice Hockey Team "Finish First has helped me to perform at my best and to be in the best shape possible in order to compete at the highest level. Jeremy's motivational attitude and custom workouts allow me to get the most out of my training - which is geared towards making me a better hockey player AND stronger athlete. His specialized drills and exercises for goalies, and for improving my dynamic vision, have had an immediate transfer to what I need on the ice. ..."
--Brianne McLaughlin, Goaltender, USA Women's Olympic Ice Hockey Team
Miss Pennsylvania America 2009, Shannon Doyle "I spent six weeks at Finish First Sports Performance working intensely with Coach Hoy to prepare for the Miss America pageant. I worked out three times a day, every day! Coach Hoy pushed me harder than I ever could have imagined possible. When I felt defeated, he always had an inspirational story or quote to re-inspire me, and then he would push me harder. Jeremy saw an inner-strength and confidence in me even when I struggled to see it in myself. ..."
--Miss Pennsylvania America 2009, Shannon Doyle
Chris Kushneriuk, Professional Hockey Player for the Bakersfield Condors "Prior to training with Jeremy Hoy and the team at Finish First, one of the biggest knocks I received from coaches was my endurance. I would slowly wear down as the season went on, which would make me lose a step in a game where every inch is so important. Since I began my off-season training with Jeremy's programs in the summer of 09' this has no longer been an issue. ...Jeremy has made me a much more explosive and confident power forward. ..."
--Chris Kushneriuk, Professional Hockey Player for the Bakersfield Condors
Brock Meadows, Professional Hockey Player, Texas Brahmas "Jeremy Hoy and Finish First Sports Performance has by far been the best sport-specific training I've ever experienced. I've played for many teams and have had countless different trainers and training programs, and they weren't even close. The program is designed for me as a hockey player, to improve my performance on the ice. Hoy's program allowed me to stand out in hockey and move on to the next level. ..."
--Brock Meadows, Professional Hockey Player, Texas Brahmas
Elyse Healy, Top 10 Miss PA 2010 "Having competed at the local, state and national levels before coming to Jeremy, I always knew how I wanted to look but never got precisely the results I was striving for. With FFSP, I was able to SURPASS my expectations and become the strongest competitor I could be. Combined with expertise in training, nutrition and overall health, I thank Jeremy and his staff for making me both mentally and physically STRONG! ..."
--Elyse Healy, Top 10 Miss PA 2010
Shauna Rice, 2009 & 2010 Preliminary Swimsuit Winner and Top 5 Finish "I trained under Jeremy Hoy at Finish First Sports Performance in preparations for the 2009 and 2010 Miss Pennsylvania pageants. I am proud to say that I was a preliminary swimsuit award winner both years! Jeremy gives his full attention to his clients and creates their routines and diet plans specifically for them. Jeremy trained me in ways I have never experienced before. New exercises, new muscles, and new pains! ..."
--Shauna Rice, 2009 & 2010 Preliminary Swimsuit Winner and Top 5 Finish
Denny Urban, Professional Hockey Player, Reading Royals "Each and every year you need to make sure that you are in your top shape when heading into the season. With the customized training that Jeremy Hoy and Finish First gives you, you get into your top shape so you have that edge over the other people. I can credit Finish First and Jeremy Hoy for where I am now in my career and where I want to be. If you are serious about making it to the next level and want to gain that edge over the others then I recommend training with Jeremy Hoy and Finish First."
--Denny Urban, Professional Hockey Player, Reading Royals
Michael Houser, Goaltender, London Knights (OHL) "Jeremy and the coaches at Finish First Sports Performance have helped me prepare for each hockey season through intense hockey specific training. With the rigorous schedule of major junior hockey, my training experience at Finish First has helped me to stay strong and not wear down through the long season, and helped me to finish the year as strong and explosive as I started it."
--Michael Houser, Goaltender, London Knights (OHL)
OHL Player of the year 2011-12
CHL Goaltender of the year 2011-12

November 12, 2014 - 2014 Hockey Development Clinic: Off-ice Strategies for Optimizing On Ice Performance
Hosted at Pure Hockey, Pittsburgh (Neville Island), this clinic will cover such topics as Skating mechanics--Skating Conditioning--Using a skating treadmill--Olympic mindset--Elite level goaltending—Dynamic Vision Training—Specific Nutrition tips for ice hockey--Sleep and Performance--Flexibility Training—Muscle Imbalances--In-season Strength & Conditioning; $45 to attend, limit to first 75 entrants. Sign up today. CLICK HERE FOR MORE INFORMATION

Date TBD - Pageant Fitness Weekend Workshop
Details coming soon!

October 17, 2014 - Event Title
Description of event here

October 19, 2014 - Event Title
Description of event here

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COACH HOY'S READING CORNERCoaches reading corner

This is where Coach Hoy shares info about what he is reading now...

Relentless: From Good to Great to Unstoppable

By Tim Grover

For more than 2 decades, legendary basketball strength coach/trainer has taken the greats--Michael Jordan, Kobe Bryant, Dwayne Wade, and dozens more--and made them greater. Now, for the first time ever, he reveals what it takes to get those results, showing you how to be relentless.

"I like Tim's No B.S. approach to getting it done. You either put in the work, and get the success mindset, or you go somewhere else. That's the way I do it, too. Good read for coaches, parents AND athletes."--Jeremy Hoy

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Pittsburgh (Neville Island), USA
6400 Grand Ave.
Pittsburgh, PA 15225

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