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Man Target
Practise Like You Mean It: A Golf Plan for Lower Scores and a Healthier Back
Golf

Practise Like You Mean It: A Golf Plan for Lower Scores and a Healthier Back

Hitting a bucket of drivers is not practice. Here is how to train the short game, warm up properly and keep your back in the game.

MAN TARGET EditorsOctober 29, 2026 3 min read

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Most club golfers practise the shot they enjoy, not the shot that costs them. A bucket of drivers feels productive, but scores are usually lost around the green: the duffed chip, the three-putt, the bunker shot that stays in. The good news is that short-game skill is the most trainable part of golf, and it is easy on the body. This is general coaching information; if you have back or joint pain, talk to a doctor or physiotherapist before you increase your practice.

A weekly plan in three sessions

  • Putting, 30 minutes. A gate drill for start line (two tees just wider than the ball), then a ladder from one to six paces for distance control, then a circle of short putts you must hole in a row.
  • Short game, 30 minutes. Chip and pitch to three different flags with one ball each, changing lie and club every time. Finish with ten bunker shots.
  • Full swing, 30 minutes. Hit every shot to a specific target. Rotate clubs instead of hitting ten in a row with the same one, and play the first holes of your course in your head.
  • On course. Once a fortnight, play nine holes with only a few clubs to force creativity.
Within 100 metres of the hole is where handicaps fall.
Within 100 metres of the hole is where handicaps fall.

Make practice transfer

Repeating the same shot builds confidence on the range, but the course never gives you the same shot twice. Mix in random practice: change target, club and routine on every ball, and keep score. Add consequences, such as starting a drill again after a miss. It feels harder, and that is the point.

The range rewards rhythm. The course rewards decisions. Train both.

Warm up and protect your back

  • Before each round, spend ten minutes on brisk walking, hip circles, trunk rotations and a few half swings with a wedge before building up to longer clubs.
  • Rotate from the hips and upper back; a swing that twists only from the lower back loads it unnecessarily.
  • Build strength twice a week: glute bridges, planks, side planks and controlled rotations help the body cope with repetitive swings.
  • Lift your bag with your legs, use a trolley when you can, and stretch gently after the round.
  • Stop and get checked if you feel sharp pain, pain that travels down a leg, or numbness.

Track what matters

Keep simple stats for a month: putts per round, up-and-downs, fairways and penalty shots. They will tell you where to practise next more honestly than memory ever will.

Key takeaways

  • Spend most practice time within 100 metres of the hole.
  • Practise with a target and a consequence on every ball.
  • Warm up for ten minutes before every round, not just on the range.
  • Rotate through the hips and upper back to spare the lower back.
#golf#coaching#short game#practice#back health

FAQ

How should I split my golf practice time?

Many coaches suggest putting and short game take a large share for club golfers, as most strokes are played near the green. Track your stats to see where you lose shots.

What is a good warm-up before golf?

About ten minutes of brisk movement, hip and trunk rotations and short half swings with a wedge, building up gradually to longer clubs.

How can I avoid lower back pain from golf?

Rotate through the hips and upper back, strengthen glutes and core, warm up before playing and see a professional if pain persists or travels down a leg.

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