6 weeks · 3x / week · Active Adults
Golf Walking-18 Durability
Six weeks of foot, ankle and hip work so the back nine feels like the front nine — built for players who walk and carry.
How to run it
- Late-round speed loss is usually a foot and ankle endurance problem, not a swing problem.
- Three short sessions, none longer than 30 minutes. This runs alongside your normal golf, not instead of it.
- If the arch aches the day after, cut the carry distance in half and keep the intrinsic work.
Springbak® note
Walking 18 is roughly 10,000 ground contacts before you count swings. Install Springsoles under the insoles of your golf shoes in week 1 and wear them for every walk in the block.
Shop SpringsolesThe goal
Finish 18 walking holes with no drop in clubhead speed and no late-round foot fatigue.
How it progresses
Phase 1 · Weeks 1-2
Foot intrinsic strength, ankle range, easy walking volume.
Phase 2 · Weeks 3-4
Load: loaded carries, incline walks, single-leg strength.
Phase 3 · Weeks 5-6
Specificity: walk 9 then 18 with the bag, retest speed after.
What you test
- Post-round clubhead speed
- Radar five swings on hole 1 and after hole 18. The gap is the number.
- Single-leg heel raise
- Max controlled reps per leg. 25 is a good target for a walking golfer.
- Timed 1-mile carry walk
- With the bag, on the same route each test.
What you need
- Resistance band
- Step or curb
- Light dumbbells
- A hill or treadmill incline
The week
Day 1
Foot and ankle
Short-foot holds
3 x 30s per foot
Toe yoga
2 x 10 per foot
Banded ankle mobilization
3 x 10 per side
Single-leg heel raise
3 x 12 per leg
Day 2
Load tolerance
Suitcase carry
4 x 40 yd per side
Incline walk
15 min at a brisk pace
Step-up
3 x 10 per leg
Hip airplane
2 x 6 per leg
Day 3
On-course transfer
Walk 9 with the bag
1 round, brisk
Post-walk swing set
10 swings on radar
Calf stretch series
3 x 45s per leg
Single-leg balance holds
3 x 30s per leg
Questions about this block
Does this help if I ride?
Yes, though the gains are smaller. Keep the foot and ankle work and reduce the walking volume by half.
I have plantar fasciitis history.
Start with phase 1 only for three weeks, add load slowly, and stop any drill that produces morning heel pain the next day.
Run this next
Build your next block
Tell us your sport, the number you want to move next, and the date of your first competition. We re-rank the program library against those answers and show you why each block placed where it did.
Off-season · Nothing to protect on the weekend, so this is where the heavy, high-volume blocks belong.
Best match · 12 weeks · 2x / week
In-Season Strength
Hold off-season strength through a full competitive season with no drop in game-day legs.
Why this fits · We ranked this here because it was written for Golf and strength work is exactly what belongs in off-season.
- Written for Golf
- Fits off-season
Option 2 · 8 weeks · 3x / week
Baseball Rotational Velocity
Add 3-5 mph of exit velocity by improving ground force through the back foot and sequencing into the swing.
Why this fits · We ranked this here because it was written for Golf.
- Written for Golf
Option 3 · 8 weeks · 3x / week
Golf Ground Force & Swing Speed
Add 4-8 mph of clubhead speed by improving vertical force through the lead leg at impact.
Why this fits · We ranked this here because it was written for Golf.
- Written for Golf