Your First Month of the Golf Performance Offseason: Building the Foundation for a Better Season

When the competitive or active golf season winds down, many golfers shift their attention to rest, recovery, and preparation for the next year. But the offseason isn’t just about taking a break—it’s the most valuable time to invest in your body, your movement quality, and your long-term performance both on and off the course.

If you’re serious about playing better golf—and doing so without pain or inconsistency—your offseason training needs structure. The first month sets the tone for everything that follows. Here’s what that should look like.

1. Establishing a Baseline: Movement, Mobility, and Assessment

Before lifting weights or adding speed, it’s crucial to know where your body is right now.

A thorough assessment should include:

1. Mobility and stability testing (hips, thoracic spine, shoulders, ankles)

2. Core control and balance assessments

3. Strength and movement quality screening

4. Golf-specific movement patterns, like rotation and sequencing

This stage helps you (and your coach or therapist) identify limitations that affect your swing mechanics or put you at risk for injury. From there, your training plan can be tailored to your needs rather than a one-size-fits-all routine.

2. Building the Foundation: Strength and Movement Quality

The first phase of offseason training should focus on restoring movement quality and building general strength.

That means:

1. Mobility work to improve rotation and posture (thoracic spine, hips, shoulders)

2. Foundational strength training, emphasizing controlled movements like squats, hinges, pushes, and pulls

3. Core stability and anti-rotation exercises to improve transfer of force through your swing

4. Specific, individualized exercises to address any asymmetries found in the assessment

This phase isn’t about lifting the heaviest weights—it’s about setting your body up to handle more load and more speed safely later on.

3. Restoring Posture and Movement Patterns

Most golfers spend months playing, practicing, or sitting at desks—leading to tight hips, rounded shoulders, and poor posture.

The offseason is the time to restore neutral posture and efficient movement patterns, so your swing can be repeatable and powerful.

Expect a heavy focus on:

1. Hip control and strength

2. Scapular control and shoulder stability

3. Breathing mechanics to improve core control and rotation

These corrections might seem small, but they have a major impact on swing efficiency and injury prevention.

4. Aerobic Base and Recovery

Golf demands repeated explosive movements over a long duration. A stronger aerobic base helps you recover faster between holes and rounds.

During the first month, this can mean:

1. Low-intensity cardio (bike, incline walking, rowing)

2. Mobility sessions and light recovery days

3. Consistent sleep and nutrition habits

Recovery is just as important as training—especially early on when your body is adapting to new movement demands.

5. The Mental Reset

The offseason is also an opportunity to mentally reset. Reflect on:

1. What went well during your season

2. What areas of your game or body limited your performance

3. What habits you want to build in the coming months

Having clarity and a plan makes your training purposeful and keeps you motivated through the winter.

Key Takeaway: Train Smart Now to Play Better Later

Month one of your golf offseason is about building the foundation: better movement, stronger patterns, improved mobility, and smarter recovery. As you progress through the offseason, your program can shift toward power, speed, and golf-specific performance. But without a strong base, those gains won’t stick—or worse, could lead to injury.

If you’re ready to commit to your golf performance this offseason, start with an assessment and a structured plan. What you do now determines how you play when the season starts again.

Ready to Start Your Offseason the Right Way?

Many golfers start the offseason feeling tight, sore, or unsure where to begin. They jump into workouts that don’t address their mobility, pain, or swing mechanics—and end up frustrated or injured before the season even starts.

At MANA Performance Therapy, we help golfers move better, feel stronger, and play pain-free through personalized offseason programs built around your body and your goals. Whether you’re battling low back stiffness, shoulder pain, or just want to add distance safely, we’ll help you build the foundation your game deserves.

👉 Schedule your Golf Performance Assessment today and make this offseason the one that finally transforms how you move and play.