GOLF PERFORMANCE PROGRAMME
Fitness for Life.
Picture this: You’re 85 years old, hiking up a windswept hill with a mischievous grin, whilst your grandkids struggle to keep up. Sounds impossible? Not if you embrace sport, fitness, and health as a lifelong adventure, something we love doing here at LWC.
Exercise isn’t just about chiselled abs or running marathons. It’s about resilience, mental sharpness, and longevity. Just look at the Blue Zones - those rare places on Earth where people routinely live past 100, and live well. Their secret? Daily movement, strong communities and an unshakeable zest for life. They don’t grind out deadlifts in fluorescent-lit gyms. Tthey walk, swim, stretch, and lift things because life demands it.
At LWC, we champion this philosophy. Sport isn’t a phase. It’s a lifelong pursuit of challenge, camaraderie, and self-discovery. Whether you’re smashing a rugby tackle, perfecting a tennis serve, or finding peace in a morning run, you’re investing in a future where your body serves you well, not the other way around.
So, take the stairs, chase a ball, climb a mountain, bowl away swingers, try Yoga. Because when sport and fitness become your adventure, life doesn’t just last longer. It gets richer, wilder, and infinitely more fun. So tighten those laces, take a breath and step up and out into a world of infinite possibilities, a world that begins within our idyllic 1200 acre campus and culture.
ADAM WILLIAMS HEADMASTER
to the Team.
LWC Performance Golf Programme
Congratulations on your selection as part of The LWC Performance Golf Programme
This is a fast-evolving programme and recognises the successes you have had to date, alongside your significant potential as a player. You are part of the genesis of this programme at a time when golf at LWC is expanding quickly - we are hugely excited about it.
The two-year Performance Golf Programme outline is laid out in this document, but in headline terms, it aims to:
• Develop you as a player both technically, physical and mentally
• Engender a lifelong love and passion for this sport
• Prepare you for competitive golf and set the foundations for a career in and around the golf industry (whether playing, or more broadly)
The programme requires you to:
• Commit to all sports scholarship expectations at LWC
• Attend all scholarship talks and workshops
• Represent LWC in other sports, as well as your Performance Golf Programme
• Be involved in the coaching of younger pupils
• Actively engage with your mentor
• Commit to the annual golf tour at some of the leading courses in the UK
• Help raise the profile of the sport within LWC and beyond.
• Be responsible for organising and running golfing events for you and your peers, if applicable
• Commit to playing in the LWC golfing schedule.
Programme Overview
This two-year programme is tailored for golfers, whilst balancing school commitments at LWC.
It focuses on developing technical skills, physical fitness, mental golf toughness, course strategy, and tournament/match preparation.
The programme seeks to accommodate the school timetable whilst ensuring optimal performance for local, regional, national, and, where appropriate, international matches and competitions.
Key Areas of Focus
1. Technical Skills
Refine swing mechanics, short game, and putting.
Maintain regular assessments to monitor consistency and identify weaknesses.
2. Physical Fitness
Build strength, flexibility, and endurance specific to golf.
Focus on injury prevention and recovery.
3. Mental Skills
Develop concentration, confidence, and resilience.
Introduce performance psychology techniques such as visualisation.
4. Tactical Skills
Enhance course management and decision-making.
Study yardage books and analyse past rounds.
5. Tournament / Match Preparation
Create a structured competition calendar.
Practice under pressure to simulate tournament/match conditions.
6. Academic Balance
Integrate golf training with school commitments and the commitments to other sports
Develop management strategies with your Performance Golf mentor.
7. Leadership
Engage in support and coaching/ mentoring of younger pupils (notably Year 7,8,9)
Engage in ambassadorial events relating to golf at LWC
8. Career Opportunities
Engage/explore careers in and around the sport through LWC connections and beyond.
Components of the Programme
1. Technical Training
• Range Drills
Focus on key fundamentals such as alignment, grip, and tempo. Include TrackMan or other launch monitor feedback sessions.
• Short Game
Devote 50% of practice time to putting, chipping, and bunker play. Use target-oriented drills and creative practice games.
• Video Analysis
Regularly review swing mechanics with a coach to fine-tune technique.
2. Physical Conditioning
• Strength Training
2-3 sessions per week focusing on core stability, rotational power, and lower-body strength.
Key exercises: Deadlifts, squats, cable woodchops, and resistance band rotations.
• Flexibility and Mobility
Daily dynamic stretches and foam rolling to maintain range of motion. Yoga or Pilates sessions once a week.
• Endurance Training
Cardiovascular exercises (e.g., cycling, running or swimming) twice a week.
3. Mental Skills Development
• Performance Psychology
Goal setting: Short-term (weekly) and long-term (seasonal) goals.
Pre-shot routine: Practice
visualisation and focus techniques
Pressure simulation: Include high-stakes drills and match play scenarios.
• Log book
Log daily reflections on practice and competition.
Track mental state, swing thoughts, and decision-making patterns.
4. Course Strategy & Tournament Prep
• Course Management: Develop a pre-round plan for each course.
Study pin positions, hazards, and ideal shot placements.
• Tournament / match simulations: Practice rounds with specific scoring objectives.
Mimic competition conditions (e.g., time limits, distractions).
• Post-Tournament / Match Review: Assess round performance, identifying strengths and areas for improvement.
5. Academic Integration (working with Sports Mentor)
• Time Management:
Use planners to schedule practice, fitness, and study sessions. Prioritise key training sessions around academic exams.
• Recovery Days: Ensure adequate rest and balance to avoid burnout.
Seasonal Plan
Pre-Season (November - February)
Focus: Build physical base, refine technique, and set goals.
Activities:
• Swing analysis with golf professional.
• Strength and flexibility focus in gym sessions.
Competition Season (March - October)
Focus: Peak performance, tournament readiness.
Activities:
• Practice rounds with specific scoring objectives.
• Tournament-specific mental preparation (visualisation and focus drills).
Post-Season (October)
Focus: Recovery and review.
Activities:
• Reflect on the season’s strengths and weaknesses.
• Develop off-season goals and strategies.
Evaluation and Tracking
• Monthly Assessments: Swing analysis, fitness metrics, and mental performance reviews.
• Tournament/ Match Performance Metrics
Track scoring averages, fairways hit, greens in regulation, and putting stats
• Feedback: Regular meetings with coach/ professional, fitness, S&C trainer, and Head of Golf.
This structured programme balances highperformance training with school demands, ensuring long-term development.
Example Weekly Schedule
Monday Rest and Recovery (stretching, mobility work)
Tuesday Swing mechanics & driving range drills
Strength training (Focus: core & lower body) 1
Wednesday Short Game Practice (chipping, pitching, bunker play) 1 hour
Mindset (visualisation, TCUP, breathing exercises) 1 hour
Thursday On-course practice (9-Hole - course strategy) 2 hours Yoga or Pilates (flexibility and injury prevention) 1 hour
Friday Rest or light practice (Focus: putting drills) 1 hour
Saturday Practice round / tournament simulation
Video analysis & swing review
Sunday Tournament or competitive play
