It’s no secret disc golf has become increasingly popular over the past decade, and one of the very best things about the sport is that virtually anybody can play. It’s a great way to get outside, stay active, and socialize with others — all important parts of overall health and wellness.
5 tips for improving your disc golf game
1. Master your disc selection. Choosing the right disc can make all the difference in improving your game. Discs are designed to do different things, and figuring out which one will give you the best results is key. There are drivers, mid-range discs, putters, and approach discs that each have their own unique flight characteristics. Learn about and experiment with different discs to find the one that works best for you and your throwing style.
2. Build total-body strength. Training your entire body — meaning your upper body, lower body, and core muscles — is not only important to prevent injury to your muscles and joints, it’ll also help you excel on the field and improve your overall performance. You’ll get stronger, which means you’ll be able to release with more power, causing more acceleration for the flying disc, ultimately increasing the distance and speed of each throw. Also, you’ll develop a lot more muscle endurance, which will allow you to have more energy for the entire disc golf course. Score!
3. Increase your distance. Similarly, working on your arm speed, strength, and power will help you be able to gain the extra yards needed for a strategic advantage. Increasing your distance is one of the most important aspects to improving your game, and with practice and the right disc golf exercises, you can get more distance out of each throw.
4. Improve your form. Proper form is essential for a consistent throw. Start at the beginning of your game and focus on the basics such as stance, grip, arm position, and release angle. Working on these fundamentals will help you develop a more consistent throw. Practicing and focusing on these elements of your game will give you an edge over the competition.
5. Practice, practice, practice. As with anything, improvement comes from practice and repetition. You can’t expect to walk on a disc golf course for the first time and be great. Take a class or find a club or league in your community. At the end of the day, the more practice you get, the better your technique, shots, and overall game will be.
Which muscles are used the most in disc golf?
The answer to this question varies depending on the type of disc golf throw you’re performing, but generally speaking, the most active muscles used in a round of disc golf include the shoulders, arms, core, and legs. Shoulder muscles are used to generate power to throw the disc, while the arm muscles control the trajectory and accuracy of throws. Core muscles are important for stability and balance, and the leg muscles help with power and motion.
Related: The Power of Play – 6 Pickleball Health Benefits
Full-body workout for disc golfers
Although disc golf is primarily a mental game, having the right physical conditioning can take your skills to the next level and help you gain an edge over the competition. To get started, here are six best exercises for disc golf that can help increase the velocity of your throws, boost the power of your drives, and improve accuracy for those tricky putting shots.
The warm-up: Disc golf stretches
Before getting started on the exercises for disc golf, make sure to warm up! Proper stretching will prepare your body for the work ahead, help prevent injuries, reduce muscle and tendon pain or soreness, and loosen up joints. Here are a few basic stretches and movements to get you started:
Static stretches:
- Cross-body shoulder stretch
- Overhead triceps and shoulder stretch
- Wrist extension stretch
- Neck stretch
- Hamstring stretch
- Hip flexor stretch
Dynamic stretches:
- Arm circles
- Neck circles
- High knees
- Butt kickers
- Lunges
6 best exercises for disc golf
Your disc golf workout should consist of upper body, lower body, and core strength exercises that also focus on power, speed, mobility, and flexibility. While strength and power are good for distance drives, skills like accuracy and touch are what will help you land a putt.
We’ve chosen exercises that will target major muscle groups and have broken them out into strength, rotational, and mobility exercises. Each movement is designed to work on muscle endurance as you build strength, so there are a high number of reps. Therefore, it’s important to make sure to choose a weight that you can lift with proper form throughout the exercise.
Let’s get to it!
Strength exercise 1: Suspended Y-Raise
2–3 sets of 20 reps each
1. Holding the handles of a TRX machine, lean back with your arms fully extended and your palms facing down.
2. Pull the handles up overhead with your arms straight, coming into a fully upright position.
3. Slowly lower back down to the start, engaging your back and shoulders to go as slow as you can. Repeat.
Strength exercise 2: Single-Arm Wide Bent-Over Row
2–3 sets of 10 reps each side
1. Resting one knee on a bench, hold a dumbbell in the opposite hand, palm facing down with your arm straight. Place the other hand on a bench, keeping your back flat.
2. Lift the dumbbell up to the side of your chest, bending at your elbow.
3. Lower the dumbbell back to a straight arm position, keeping your back flat throughout.
4. Complete all 10 reps on one side before switching to the other side.
Rotational exercise 1: Landmine Rotations
2–3 sets of 20 reps each
1. Standing upright, hold the end of the barbell at chest height with your elbows straight and the other end of the bar anchored on the floor.
2. Keeping your arms straight, lower the end of the barbell to one hip, twist your torso as you rotate, and pivot your back foot.
3. Push with your lower arm and pull with the arm closest to the barbell. Return to the start position, keeping your back flat throughout the movement.
TIP: If the landmine attachment isn’t available, another option is to prop the barbell up at an angle in the corner of the room. Alternatively, the exercise could be swapped for a partner medicine ball toss.
Rotational exercise 2 : Half Kneeling Lo-Hi Chop
2–3 sets of 10 reps each side
1. Begin in a half-kneeling position. Grab a medicine ball, or hold a kettlebell by the horns.
2. Holding your torso as still as possible, use a low-to-high chop motion down and across the body.
3. Do all 10 reps, then switch the lead leg and repeat on the other side.
Mobility exercise 1: A-Raise
2–3 sets of 20 reps each
1. Lay on the ground or yoga mat, face down with arms out to your sides at 45 degrees, palms down.
2. Actively raise your arms up and back as high as your range of motion allows.
3. Return to the start position in a controlled motion.
Mobility exercise 2: Swimmer
2–3 sets of 10 reps each side
1. Start by lying down on your stomach and use your forearm to support your head.
2. Rotate the other arm so your forearm hovers above your mid back.
3. While maintaining the elevated position, slowly rotate your arm, bringing it forward, reaching up and forward as far as you can.
4. Slowly return to the hand-behind-back position without letting your arm drop toward the floor.
5. Do all 10 reps and then repeat on the other arm.
The cooldown
To help avoid injuries and begin the recovery process for your different muscle groups and tendons, you should take time to stretch and breathe immediately after your disc golf workout. While it will help with short-term effects like muscle soreness and stiffness, it will also help you see more progress in the coming weeks. We promise you will benefit from it if you make this a habit after each training session.
If you love team sports, consider signing up for our small-group or team training sessions! One-on-one training is also available for those who prefer a more personalized experience.
