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7 Ways PGA Tour Players Enhance Performance on the Road

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If you poll the vast majority of PGA Tour players, you will find that they have many different routines and habits. From lucky underwear to only drinking a certain flavor drink on the front 9 vs the back 9, there are superstitions and rituals galore.

Amid all these rituals, there are seven consistent things that the best professional golfers do better than most. How many can you say you do?

1: Take A [Legal] Performance-Enhancing Drug

There is a powerful performance-enhancing drug the PGA Tour and all other sports organizations will never be able to ban. It’s called sleep, and you should take full advantage of it like the pros. 

When you are on the road, jet lag and travel fatigue are the real deal. While travel alone does not appear to be the sole determining factor in decreased athletic performance, studies show that athletes perceive themselves to be jet lagged for up to two days after long-distance travel.

Jet lag can be characterized by GI disturbance, impaired concentration, sleep disturbance, and intermittent fatigue. Good luck going low feeling like that. Travel fatigue, comparatively, is characterized by persistent fatigue, repeated illness, changes in mood and behavior, and loss of motivation. The biggest difference is that travel fatigue is cumulative while jet lag is episodic and circadian-based.

If you travel frequently, you are more at risk for travel fatigue. If you are just going on a one-off golf trip, you are more likely to have jet lag.  

How to be like the pros

Jet lag usually requires one day per time zone traveled to resynchronize your system, so be sure to arrive early enough to allow your body to adapt. There is also some cutting-edge research being done that looks at the use of melatonin and other methods to help athletes regulate their circadian rhythms, but proper scheduling is probably more appropriate for the general public.

In a recent study of collegiate basketball players, increasing the players’ sleep by approximately 2 hours each night created a 9 percent improvement in made free throws and 3-point shots. It also improved sprint times by almost a second.

Professional golfers generally try to have a similar bed time each night and a similar wake time each morning regardless of tee time. The more consistent your sleep is, the more consistent your scoring is likely to be.

2: Shop Till You Drop… Birdies That Is!

Yes, you read correctly. I’m telling you to go shopping. 

When my touring professionals are going out on the road, one of the first things we look at is figuring out where they should stay. While these players may go shopping for clothes or souvenirs, the type of shopping we plan for is a bit less exciting but critical for consistent success: grocery shopping.

As anyone who has traveled before knows, your diet can drastically change when you are on the road. Fast food, restaurants, desserts, alcohol, energy drinks, and prepackaged snacks are often staples of a traveler’s diet. While this may be fine on a vacation, professional golfers are on the road competing for their livelihoods. This type of eating can spell the end of a career and general poor health.

By determining what sort of food preparation capabilities they will have on the road (hotel room, apartment, house, etc.), professional golfers are able to plan the meals they’ll need and they places they’ll get them.

How to be like the pros

If you are staying at a hotel and only have a microwave, look to pick up ingredients for healthy sandwiches, unsalted nuts, fruits, and vegetables that take up little space, travel easily, and can fit easily into a mini-fridge. For dinners, try to stick to salads (limit the dressing) with lean protein sources (i.e. chicken, salmon, white fish, beans, legumes etc.). There are many healthy options, of course, these are just a few suggestions.

If you have a full kitchen, then treat your trip to the grocery store as a normal weekly trip (unless your normal pickups include chips, beer, and fried foods). 

The simplest advice I can give is to shop around the outer edges of the grocery store (produce, deli, butcher, eggs, etc). Stay away from the middle aisles (packaged foods, cookies etc) and you’ll be much better off.

3: Avoid the Free Breakfast Buffet Like the Plague

OK, this one is probably one of the hardest bad habits to break. Why? Easy and cheap. Plus, most amateurs aren’t thinking ahead about their food and don’t want to wake up any earlier than they have to.

Although you’ll be saving money, it’s highly unlikely that a few stale bagels and mini-muffins are going to get you past the sixth hole. 

How to be like the pros

Professionals arrive at the hotel knowing what is served and if it fits into their nutritional needs. Some free breakfasts are the real deal, but most aren’t. The good stuff usually isn’t offered or free.

Do your homework. Call ahead and ask what is included in the free breakfast. If it fits your requirements, then fantastic… you found a needle in a haystack. More than likely, however, you will need to supplement that continental breakfast with either the paid breakfast or a store run.

4: The Pre-Round Routine No One Talks About

No matter where in the world they are, professional golfers always adhere to the same routine when getting ready for a round. They arrive at the course the same amount of time before their tee time, work through the same warm-up routine, and even have the same pre-shot routine. I hope none of this is groundbreaking for you.

What amateurs often miss is the “pre” pre-round routine that no one talks about.

How to be like the pros

Amateurs often don’t factor into their wake up time how long they take to shower, eat, get dressed, drive to the course, workout, meditate, etc. For professional golfers, each of these facets is mapped out to the minute to assure they are truly as ready as possible for the round, thereby minimizing any undue stressors.

Let’s look at this example:

  • Your pre-round routine at the course is 60 minutes.
  • You have a 15-minute drive to the course.
  • You take 45 minutes to shower, eat, and get ready to go.

60 + 15 + 45 = 120 minutes

You need to wake up two hours before your tee time… minimum. Plan ahead like this and you’ll be shocked how much a routine on the road can help you perform.

5: Don’t Let Travel Get in the Way of Workouts

One of the hardest things about being on the road is your schedule; it’s often at the mercy of airlines and the other powers that be. We’ve all been there. So how do the pros make sure they get their workouts in when delayed flights or other obligations get in the way? Well, they don’t plan long workouts on travel days.

How to be like the pros

PGA Tour players generally plan their longer workouts on days that are more consistent. On travel days, they stick to shorter workouts that target core, mobility, or recovery. They know that getting a 20-30 minute session in is better than doing nothing at all.

The research is very clear that if you skip a workout, you will likely feel guilty and beat yourself up. This snowballs and makes it much less likely that you will work out tomorrow or the next day. Instead, if you modify and get the shorter workout in, you feel accomplished and your momentum is still churning for another good workout tomorrow.

6: Use Recovery Workouts to BOOST Energy When Tired

Yes, you should workout to have more energy. When you get in late from a flight or back to the hotel from a long day of working on the road, you rarely think of working out, right?

It’s feet up, TV on, drink in hand…

One of the coolest things about fitness for golf is that there is more than one way to do it. Recovery workouts not only increase your energy, but they can improve your adaption to different timezones.

How to be like the pros

The next time you arrive at a hotel room after a long day, try to do it differently. Instead of beelining for the nearest bar, restaurant, or room-service menu, make your way to the gym or courtyard if it’s nice outside.

The next 20 minutes is going to be life changing if you can make it a habit. Hop on a bike, a treadmill, an elliptical, or just go for a walk. What you need to do is move for 10-20 minutes. You are not trying to burn as many calories as you can or get so out of breath you can’t talk in full sentences. Quite the contrary.

Pros on the road will use a light cardio workout like this to help their system flush out the stuff that is making them feel “blah.” Getting the blood flowing helps them reset their system and feel fresher. Again, “workout” is used lightly here. It is literally just a plan to move around for 10-20 minutes. You can also use this technique at the end of a very vigorous workout to help you recover.

7: The Winners Actually Do Their Homework

This final thing that pros do when they travel is a bit out of the health and fitness realm, but it is 100 percent performance-based. I am sure you have gone on a golf trip as I have, and when you show up at the course you may ask the pro how the course is playing, how fast the greens are running, etc. You know, you try to show that you’re not just any duff off the street. That’s likely the extent of your research on the course… except maybe looking at a scorecard.

Curious why rounds like that don’t usually go well?

How to be like the pros

Before you even arrive at the course, there are some simple things you can do to ensure a better performance. Try to answer these questions before the start of the trip:

  1. Does the course have a range? If not, how might your pre-round routine be affected?
  2. What kind of grass does the course have?
  3. Do you know how to play the course? What differences or similarities will there be compared to the course you normally play?
  4. Have you looked at the yardage book? Can you start mapping out what clubs you will be hitting off the tees?  
  5. If you have a chance to ride the course or play a practice round, do you know what adjustments you’ll need to make based on the predicted forecast?
  6. Do you have access to green reading or course layout books? If so, where do big numbers come into play?
  7. What sort of food and beverage services are available? Do you need to pack food/drinks for the round?
  8. Is there a locker room where you can warm up or stretch, or do you need to do that before you arrive?

The list goes on and on, but I think you get the gist. The key to success is preparation and doing your homework.

Don’t let the title be misleading. Not all pros are great at all these things, and it can be the reason they have short-lived careers or spend many grueling years on the developmental tours. I have touring professionals that I work with who struggle to do all seven of these things on a consistent basis. But, when they are successful with these 7, their results on the course are quite convincing.

If you can implement just a couple of these items, you will be pleasantly surprised at the changes you start to see on the course and the way you feel physically.

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Chris Finn is the founder of Par4Success and a Licensed Physical Therapist, Certified Strength and Conditioning Specialist, Titleist Performance Institute Certified Medical Professional and trained to perform Trigger Point Dry Needling in North Carolina. He is regarded as the premier Golf Fitness, Performance & Medical Expert in North Carolina. Since starting Par4Success in 2011, Chris has and continues to work with Touring Professionals, elite level juniors & amateurs as well as weekend warriors. He has contributed to numerous media outlets, is a published author, a consultant and presents all over the world on topics related to golf performance and the golf fitness business.

3 Comments

3 Comments

  1. Frankie

    Nov 11, 2017 at 3:30 pm

    Having a big RV solves everything

  2. etc.

    Nov 11, 2017 at 12:32 pm

    8. Sleep Alone …. and don’t ever share your bed with a stranger… even if you are a Super Dude who needs relief daily. Stay celibate.

    • Eldrick T W

      Nov 12, 2017 at 3:37 am

      A bit late for that, for me, is why I failed

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Instruction

3 keys for getting out of bunkers with soft sand

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One of the most infuriating things in golf is to land in a bunker that has too much sand, or sand with the consistency of a truckload of talcum power. Now, I am not picking on the Superintendents; they do have to add new sand from time-to-time, so no hate mail please! It’s my fault for hitting it in the bunker in the first place, and bunkers are supposed to be hazards; I know that.

The one thing we will assume for this article is that even though we are in soft sand, we will have a good lie, not a plugged or semi-plugged one. We are in a bunker that just has a bunch of sand, or it’s soft and fluffy sand. Everyone asks me what the secret is to handling these types of conditions and I’m here to help you get better.

1) Get a wedge with the correct bounce

Let’s consider that you play the same golf course every weekend, or that you mostly play on courses that have the same type of playing conditions mostly. When you have this luxury, you should have wedges that fit the conditions you tend to play. So, if you have a low bounce wedge with a sharp flange and you’re playing from bunkers with lots of sand, then you are putting yourself at a disadvantage.

Why alter your swing if the wedge you have can help you? Use a high bounce wedge (9-12 degrees of bounce) for soft sand, and a low bounce wedge (6-8 degrees) for firm sand.

2) Control your Angle of Attack 

As with most things in golf, there are always things that you must pay attention to in order for you to have the odds in your favor. Simple things such as paying attention to the lie you have can help you save shots in the rough. In bunkers, you cannot test the surface, however, you can use your feet to feel the density of the sand. Pay attention to what you feel in the balls of your feet. If you feel a ton of sand below you, then you know you will have to alter your angle of attack if you want any chance to get out of the bunker successfully.

So what do I mean by this?

The setting of your wrists has a very dynamic effect on how much the wedge digs in or skids through the sand (assuming you have an open face). When there is a surplus of sand, you will find that a steeper attack caused by the maximum cocking of your wrists makes it much easier for the wedge to work too vertical and dig too deep. When you dig too deep, you will lose control of the ball as there is too much sand between the blade and the ball — it will not spin as much and won’t have the distance control you normally have.

The secret to playing from softer sand is a longer and wider bunker swing with much less wrist-set than you would use on your stock bunker shot. This action stops the club from digging too deep and makes it easier for you to keep moving through the ball and achieving the distance you need.

3) Keep your pivot moving

It’s nearly impossible to keep the rotation of your shoulders going when you take too much sand at impact, and the ball comes up short in that situation every time. When you take less sand, you will have a much easier time keeping your pivot moving. This is the final key to good soft-sand bunker play.

You have made your longer and more shallow backswing and are returning to the ball not quite as steeply as you normally do which is good… now the only thing left to do is keep your rear shoulder rotating through impact and beyond. This action helps you to make a fuller finish, and one that does not lose too much speed when the club impacts the sand. If you dig too deep, you cannot keep the rear shoulder moving and your shots will consistently come up short.

So if you are in a bunker with new sand, or an abundance of sand, remember to change your bounce, adjust your angle of attack, and keep your pivot moving to have a fighting chance.

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Instruction

WATCH: How to stop “flipping” through impact

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Are you flipping through impact? In this video, I share a great drill that will help you put better pressure on the golf ball at impact. By delivering the sweet spot correctly, you’ll create a better flight and get more distance from your shots immediately.

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The Wagon Wheel Drill

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For many golfers, the ability to hit shots golf ball to the target is a difficult task, especially when you take into account the rough, trees or hazards lining the hole. In this video, I share “The Wagon Wheel Drill,” a simple idea of how to practice intentionally hitting the ball left, right and on target.

Practice this and you will soon be hitting the target more often.

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