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What is The Golf Fitness Program?


The Golf Fitness Program is tailored for you and targeted at improving your golf. It will also provide pain relief and prevent injury allowing you to practice to a higher standard, play as much as you want and enjoy this great game as well as the rest of your life in a strong and supple body.


To give you an idea of how physical training can help your golf game, watch the 3min video below on the PGA Golf Performance Program where Scott Williams of Ocean Fitness is head of Strength & Conditioning as well as lecturer to the diploma program that these budding tour players are currently undertaking.


You can book with Scott at the PGA @ Sandhurst, Tue -Thur, or at Ocean Fitness Sorrento, Monday’s & Friday’s.

Latest golf exercise: Good feet = better golf swing

Coaches and students of the PGA golf performance program share their experiences

Exercise Physiologist Scott Williams explains golf fitness during a seminar in 2014:

How it Works


As any fitness program should, you’ll begin with an assessment and analysis of what is most important for your body and your game. A video of your golf swing with input from your PGA teaching professional is highly valuable. Also, bring along any scans or reports regarding injury or surgery that is currently relevant to how your body feels or functions. After a brief discussion, you will receive a physical screening to determine any weak or tight zones in your body that have acted as limitations to your golf performance. Now knowing what your main priorities are you’ll receive an exercise program designed exactly for you and your golf.

Exercise science states that best physical improvements are realised when exercise programs are updated every 6 to 8 weeks so that the body is challenged to keep adapting. Once you have 3 or 4 programs in your arsenal you can continue to rotate those programs in order to achieve this.

So where do you perform these exercises? Some golfers are well-equipped with a home gym to undertake exercise at home, some are members of a gym and can undertake the program there. You also have the option to attend small group training (maximum of 4 clients) at Ocean Fitness. These sessions allow for supervised, individualised training where your golf-specific program can be continually progressed and adapted to suit your needs. In these sessions, your program will be augmented with Equipment Pilates-based movements and stretches for increased improvement.

Enjoy the game even more!


Scott Williams


Exercise Physiologist

Consultant to PGA of Australia & several international associations and institutes


I have worked with Scott and the Ocean Fitness team for the past 10 years and find them an invaluable part of my team. They are enthusiastic and knowledgeable and by working with them my body has improved significantly. Scott’s detailed knowledge of the body and how it works with the golf game has been incredibly important to my professional career. Despite the hard work and sweat I always look forward to a session at Ocean Fitness.

I have used the golf tracker developed by Scott for the past 2 years and find it an invaluable tool to ensure that I’m doing the right things to get the most out of my game. The information it produces has allowed me identify what the balance of practice, gym and time off that produces the best results. Knowing this information allows me to tailor a program that allows me to peak when I want to.​

Matthew Griffin (Professional golfer – Japanese Tour)

I have been working with Scott for around 10 years now and have seen many benefits! My strength & flexibility gains have been sizeable. It has been noticeable the distance I have gained in recent years, but especially when the weather gets tougher I feel much stronger and able to hold my swing together & produce the shots necessary!

Scott is a very motivating trainer which I love!!​

Stacey Keating (Professional golfer – Ladies European Tour)

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