MIND & BODY
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It's December, the holidays are upon us and we tend towards being carefree for a while. Here are some tips to stay on top of things while we decompress
By GAVIN GROVES
As the year winds down, many golfers find their fitness routines slipping. December brings well-earned rest, family gatherings, and festive meals – and with them, the temptation to 'switch off' entirely. But for golfers, the body doesn't clock out just because the calendar says holiday. Your mobility, strength, and rhythm are all part of a long game that extends beyond a single season.
I completely understand the fatigue and the need to decompress, but staying active doesn't mean giving up rest – it simply means being intentional. Here are a few practical ways to keep your body moving and your golf game sharp over the holidays.
1 Daily Walks
South Africa offers some of the best walking terrain in the world – from mountain trails to coastal boardwalks and scenic golf courses. A 30-45 minute daily walk can do wonders for your physical and mental well-being. Walking improves blood flow, digestion, and cardiovascular health, but it also reinforces one of the most underrated aspects of golf: endurance. A full round of golf typically covers 8 to 10 kilometres, so maintaining your walking base keeps your legs strong and your energy levels steady on the back nine. You can make it social by walking with family or friends, or use it as quiet time to reset your mind. Either way, it's a simple, low-impact way to keep your body primed while enjoying the holiday pace.
2 Recreational Activities
One of the joys of the festive season is having the freedom to try new things. Activities like surfing, mountain biking, hiking, or even beach volleyball are not only fun but also great for your athletic base. Each one challenges balance, coordination, and core stability – key components of a consistent golf swing. For example, surfing builds hip and trunk control, while hiking strengthens your lower body and improves stamina. These movements translate directly into a more stable base and smoother swing mechanics. And of course, if you're near a course, use the chance to play a few extra rounds – ideally walking the fairways rather than using a cart. You'll be surprised at how much "training" you can sneak in while simply doing what you love.
HOLIDAY MOBILITY ROUTINE
5 Stretches – Anywhere, Anytime
1 Side-Lying Arm Sweeps
Lie on your side with knees bent and arms extended. Sweep your top arm in a slow arc across your body, opening your chest to the ceiling. Great for thoracic spine mobility and shoulder rotation.
2 Seated Hip 90/90
Sit with both knees bent at 90 degrees – one in front, one behind. Gently lean forward over the front leg, keeping your chest tall. Excellent for hip internal and external rotation.
3 World's Greatest Stretch
From a lunge position, place both hands on the ground, then rotate your upper body toward your front knee, reaching your arm up to the ceiling. This full-body movement opens hips, hamstrings, and thoracic spine.
4 Toe Touches (Heels Up)
Place a small towel under your heels and reach forward to touch your toes while keeping knees soft. This enhances posterior chain flexibility and hamstring length – vital for good setup posture.
5 Reachbacks in Quad Position
On all fours, place one hand behind your head and rotate your elbow toward the ceiling, then back down toward the supporting arm. A brilliant move for improving upper back and shoulder mobility. Tip: Do each stretch slowly for 8-10 reps per side. Perfect before a casual holiday round or as a daily reset after long travel days.
3 Active Mobility
Mobility is often the first thing golfers lose during long breaks – especially in the hips, thoracic spine, and shoulders. But the holidays are actually a great time to restore range of motion and loosen up tight areas. A short 15-20 minute mobility routine each day can make a huge difference. Focus on rotational stretches, hip openers, and gentle thoracic movements. These will help you maintain smooth, unrestricted motion in your swing and reduce the likelihood of stiffness or injury when you return to regular practice. You don't need fancy equipment – just a towel, a mat, and a bit of space. There are plenty of good online routines available, or you can ask your golf fitness coach for a tailored mobility plan that suits your needs and travel schedule.
4 The Holiday Programne
Not everyone has access to a gym over the holidays – and that's perfectly fine. Your own body is one of the best tools you can train with. Body-weight exercises like push-ups, squats, lunges, planks, and single-leg work are all fantastic for maintaining golf-specific strength and balance. A few sets of these each day will help keep your body tuned without requiring equipment. If you're looking for structure, ask your fitness professional to design a simple 'holiday programme' that you can do anywhere – from a patio to a beach or even a hotel room. The key is consistency, not intensity. You'll maintain your base strength, which helps protect your swing tempo and stability when you're back on the course.
5 Keep It Rolling
For those who already love their training routines, December can actually be one of the best months of the year. With work slowing down and gyms often quieter, you have more time to train without distraction. Use this window to focus on movement quality rather than volume. Work on your posture, control, and tempo – the same qualities that separate a good golf swing from a great one. It's also a great time to address those small imbalances or nagging areas you've been meaning to strengthen all year.
The Goal for December
This festive season, the goal isn't perfection – it's progress through consistency. A little bit of daily movement keeps your body in rhythm, your joints happy, and your mind refreshed. Golfers know better than most that success comes from what you do consistently, not occasionally. So while you enjoy your rest, your travels, and the holiday meals, remember that your body is your most valuable club. Keep it moving, keep it strong, and start 2026 with the same momentum you've built all year.
Here's to a joyful December and a powerful start to the new year.
FOUR SIMPLE EXERCISES TO STRENGTHEN YOUR CORE
About the author
Gavin Groves graduated in biokinetics from the University of Pretoria in 2007 and started working as a golf fitness professional at the World of Golf. A year later, he started his journey with the Titleist Performance Institute. He is also an AA-member of the PGA of South Africa. He joined the University of Pretoria's High Performance golf programme in 2013. In 2018, he moved to the DP World Tour, while he also counts numerous past and present Sunshine Tour professionals as clients. He has been the full-time fitness consultant of the GolfRSA National Squad since 2017 and worked with some of the best SA amateur golfers.
Gavin Groves graduated in biokinetics from the University of Pretoria in 2007 and started working as a golf fitness professional at the World of Golf. A year later, he started his journey with the Titleist Performance Institute. He is also an AA-member of the PGA of South Africa. He joined the University of Pretoria's High Performance golf
Gavin Groves graduated in biokinetics from the University of Pretoria in 2007 and started working as a golf fitness professional at the World of Golf.
A year later, he started his journey with the Titleist Performance Institute. He is also an AA-member of the PGA of South Africa. He joined the University of Pretoria's High Performance golf
programme in 2013. In 2018, he moved to the DP World Tour, while he also counts numerous past and present Sunshine Tour professionals as clients. He has been the full-time fitness consultant of the GolfRSA National Squad since 2017 and worked with some of the best SA amateur golfers.
About the author
Dr Kirsten van Heerden represented South Africa at swimming and holds a PhD in sport psychology. She has worked and travelled extensively within high performance sport for more than 15 years. She has authored a book, Waking From the Dream, on the challenges athletes face when they retire from elite sport. In her podcast ‘Behind the Dream’ she talks with some of the world’s best athletes about the ups and downs of being a professional athlete. She is also the founder and chairperson of Girls Only Project – a non-profit company focusing on women in sport issues. She is in private practice at Newton Sports Agency.
About the author
Dr Kirsten van Heerden represented South Africa at swimming and holds a PhD in sport psychology. She has worked and travelled extensively within high performance sport for more than 15 years.She has authored a book, Waking From the Dream, on the challenges athletes face when they retire from elite sport. In her podcast ‘Behind the Dream’ she talks with some of the world’s best athletes about the ups and downs of being a professional athlete. She is also the founder and chairperson of Girls Only Project – a non-profit company focusing on women in sport issues. She is in private practice at Newton Sports Agency.
Dr Kirsten van Heerden represented South Africa at swimming and holds a PhD in sport psychology. She has worked and travelled extensively within high performance
sport for more than 15 years.She has authored a book, Waking From the Dream, on the challenges athletes face when they retire from elite sport. In her podcast ‘Behind the Dream’ she talks with some of the world’s best athletes about the ups and downs of being a professional athlete. She is also the founder and chairperson of Girls Only Project – a non-profit company focusing on women in sport issues. She is in private practice at Newton Sports Agency.
PGA OF AMERICA / SHAUN ROY / SUNSHINE TOUR
