SPEEDGOLF
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 Speedgolf Programme
Congratulations on your selection for The LWC Performance Speedgolf Programme.
This exciting and dynamic programme recognizes your potential as a speedgolf athlete, combining technical skill in golf with the physical endurance required for competitive performance. You are part of a rapidly growing sport, and the LWC Performance Speedgolf Programme is designed to take you to the next level.
The two-year programme focuses on enhancing your technical, physical, and mental skills while preparing you for competitive events at local, regional, national, and international levels.
The programme aims to:
• Develop your golf skills in the context of speedgolf.
• Improve your physical fitness to support endurance and performance.
• Build your mental toughness to thrive under the pressure of fast-paced competition.
• Guide you towards achieving success in competitive speedgolf events.
• Provide opportunities to explore potential career pathways in golf and related fields.
• The programme requires you to:
• Commit to all sports scholarship expectations at LWC.
• Attend all scholarship talks, workshops, and training sessions.
• Represent LWC in speedgolf and other relevant sports.
• Participate in mentoring and coaching younger pupils.
• Engage actively with your sports mentor to track progress.
• Compete in speedgolf events and help raise awareness of the sport.
• Be part of the LWC golf community and contribute to the development of speedgolf within the school.
Programme Overview
The two-year Performance Speedgolf Programme is designed to combine traditional golf skills with endurance training to allow you to perform optimally in speedgolf events. This programme accommodates the school timetable while ensuring that you are fully prepared for competitive play and peak performance.
Key Areas of Focus
1. Technical Skills
Refine your swing, putting, and short game, focusing on efficiency and speed. Work on simplifying your game to reduce unnecessary movements and increase pace.
Conduct regular assessments to monitor consistency and identify areas for improvement.
2. Physical Fitness
Build cardiovascular endurance, strength, and agility to handle the fastpaced nature of speedgolf.
Focus on core stability, mobility, and injury prevention.
Develop fitness strategies that help you maintain optimal performance during long rounds.
3. Mental Toughness
Develop concentration, focus, and resilience to handle the physical and mental demands of speedgolf.
Use visualisation techniques to simulate competition and improve decisionmaking under pressure.
Cultivate a strong pre-shot routine to stay consistent while moving quickly.
4. Course Strategy and Pace Management
Develop strategies to manage your time on the course, balancing speed with accuracy.
Learn to read the course quickly and make swift decisions while maintaining consistency.
Study the best course layouts and shot selection for speedgolf.
5. Competition Preparation
Create a structured competition calendar to prepare for local, regional, and national speedgolf events.
Practice in simulated competition conditions to build confidence and handle competition pressure.
6. Academic Balance
Manage training and competition schedules alongside academic responsibilities.
Develop time management strategies with your sports mentor to prevent burnout and ensure balance.
7. Leadership
Engage in mentoring younger golfers and speedgolf athletes. Promote the sport of speedgolf within the LWC community and beyond.
8. Career Opportunities
Explore career options in golf and sports management, including coaching, event organizing, and sports media. Take advantage of LWC connections to explore potential career pathways in the sport.
Components of the Programme
1. Technical Training
• Speedgolf-Specific Techniques
Focus on refining swing mechanics to allow for a faster, more efficient shot. Improve putting and short game to ensure consistency and speed on the greens.
Develop skills to reduce the amount of time spent on each shot while maintaining accuracy.
• Golf and Fitness Integration
Work on drills that combine golfing techniques with physical movement to build muscle memory under pressure.
Include a mix of strength and mobility exercises that promote smooth transitions between shots.
2. Physical Conditioning
• Cardiovascular Endurance
Focus on running, cycling, or swimming to build endurance for the long-distance nature of speedgolf. Include interval training to simulate the bursts of energy needed during speedgolf rounds.
• Strength and Core Training
Work on exercises that promote rotational power, core stability, and leg strength to support efficient swinging and walking.
Strengthen key muscles (e.g., lower body, core) that assist with posture and movement efficiency.
• Flexibility and Mobility
Incorporate yoga or Pilates to improve flexibility and prevent injury.
Stretching and mobility work should be a daily routine to ensure fluid movement on the course.
3. Mental Skills Development
• Focus and Concentration
Practice mindfulness techniques to stay focused on each shot, despite the fast-paced nature of the game. Develop a pre-shot routine that can be executed quickly and consistently under pressure.
• Visualisation and Stress Management
Visualise successful shots and rounds to improve confidence and reduce anxiety.
Learn to manage stress with breathing exercises and mental relaxation techniques during competition.
• Logbook
Keep a log of training sessions and competitions to track mental and physical performance.
Reflect on performance to identify mental barriers and areas for improvement.
4. Course Strategy & Tournament Prep
• Time Management
Develop a strategy for pacing your round while making informed decisions about shot selection.
Practice walking briskly between shots and managing time spent at each hole without sacrificing shot quality.
• Strategic Shot Selection
Learn to quickly assess courses and identify areas where you can reduce time without compromising accuracy.
Focus on effective club selection and course knowledge to minimize unnecessary steps.
5. Competition Preparation
• Pre-Competition Routine
Develop a specific routine for precompetition warm-ups and mental readiness.
Practice pacing and time management under competition-like conditions.
• Post-Competition Review
Evaluate your performance to refine strategies and improve efficiency for future events.
Identify key learning moments that can improve your next competitive round.
6. Academic Integration
• Time Management
Coordinate your training and competition schedule with your academic responsibilities.
Use planners and schedules to balance study time with physical preparation.
• Recovery
Ensure you are getting adequate rest and recovery to avoid fatigue or burnout.
Use rest days for light activities, flexibility exercises, or mental relaxation.
Seasonal Plan
Pre-Season (August - October)
Focus: Build physical conditioning, refine golf skills, and establish mental focus
Activities:
• Work on strength, flexibility, and cardiovascular fitness.
• Focus on short game and putting to improve accuracy and efficiency.
Competition Season (October-July))
Focus: Peak performance in competitive speedgolf events.
Activities:
• Regular competition practice, managing pace and timing on the course.
• Mental conditioning to improve focus and performance under time pressure.
Post-Season (July-August)
Focus: Recovery and reflection on the competitive season.
Activities:
• Evaluate season performance, assess strengths and areas of improvement.
• Light training to maintain fitness and set goals for the next season.
Evaluation and Tracking
• Monthly Assessments: Track golf performance, pace, physical fitness, and mental focus.Tournament
• Competition Metrics Monitor shot accuracy, time per hole, overall score, and mental performance under pressure.
• Feedback: Regular evaluations with coaches, mentors, and sports psychologists to refine technique and approach.
Example Weekly Schedule
Day
Activity
Duration
Monday Rest and recovery (stretching, mobility work) 1 hour
Tuesday Golf technique and speed drills (putting, short game) 1.5 hours Strength training (focus on core and lower body) 1 hour
Wednesday Cardiovascular training (running, cycling) 1.5 hours
Mental focus (visualization and stress management) 1 hour
Thursday On-course practice (speedgolf simulation) 2 hours Flexibility (yoga or Pilates) 1 hour
Friday Rest or light practice (focus on short game) 1 hour
Saturday Competition simulation (practice round, timed) 2 hours
Sunday Competitive play or event participation As required
This structured approach ensures that you develop the technical skills, fitness, and mental toughness needed to succeed in the exciting and fast-paced sport of speedgolf, while maintaining balance with your academic responsibilities.
