Cochran's five fitness tips

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Sean Cochran, one of the most recognized golf fitness instructors in the world today, travels the PGA TOUR regularly and works with TOUR professionals. His clientele includes three-time major winner Phil Mickelson, U.S. Open champion Corey Pavin, LPGA winner Hee Won Han, world-renowned golf instructor Rick Smith and short game expert Dave Pelz.

Cochran, who resides in Del Mar, Calif., writes a special column for PGATOUR.com each week. We've compiled five key fitness tips -- and have links to his in-depth articles -- to help you and your golf game get into shape.

LEARN MORE: Sean Cochran fitness archive

1. Work on your balance, which is a key component of the golf swing. Balance allows you to execute each phase of the golf swing correctly, create tempo, and serve as a precursor to the development of clubhead speed.

In order to develop balance, try one of the following exercises:

a. Single Leg Balance Test
b. Address Position Single Leg Rotations
c. Single Leg Airplane Rotations with Physio-Ball
d. Single Leg Medicine Ball Rotations

2. Stretch after your round. We all know that stretching before a round is important but after is just as necessary. You might be surprised to learn that most PGA TOUR pros have a post-round stretching routine. Here's more from Sean Cochran's Fitness blog.

3. Focus on flexibility to improve your golf swing. Why flexibility? The golf swing requires you to draw the club through a long range of motion but, if you aren't flexible, the golf swing will become inhibited. Also, as your muscles become tired during a round and throughout the season, they get tighter. Tight muscles are more prone to injury.

Increasing your flexibility isn't difficult. Try one of these exercises from Cochran:

a. Standing Calf Stretch
b. Kneeling Hip Flexor
c. 90/90 Hamstring Stretch
d. Cats

4. Concentrate on your core. The core is all the muscles, bones and nerves from just below the chest to just above the knees. Muscles groups of the lower back, abdominals, and hips are a part of this anatomical area of the body.

The core is important to the golf swing for a number of reasons. The core is responsible for maintaining a fixed spine angle during the golf swing; it is the primary creator of rotational power for the golf swing; and it is responsible for sustaining the proper postural position in every phase of the swing.

a. Bent Knee Back Hold and Prone Hold
b. Cobra
c. Bent Knee Marches
d. Jack Knife and Hip Circles

5. Develop a pre-round warm-up routine. You don't always see the TOUR professionals stretch and prepare before a round but that doesn't mean they aren't warming up. Usually they use pre-round time to get the muscles and the joints ready to swing a golf club.

What can the amateur golfer do before a round? See what Sean Cochran has to say:

a. Torso Rotations
b. Rotators
c. Windmills
d. Single Leg Turns
e. Full Turns