CALLING ALL GOLFERS LOOKING TO HIT LONGER, BE MORE CONSISTENT, MOVE BETTER AND PLAY BETTER GOLF...
TRANSFORM YOUR GOLF PERFORMANCE WITH DEDICATED TRAINING
THE GOLF-FITNESS 14-DAY CHALLENGE
ADD 10+ YARDS TO YOUR DRIVES IN 2 WEEKS
Sign up below.
Discover Golf Fitness Systems To Add Power, Improve Mobility And Increase Your Golf Performance.
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HEAR FROM OUR MEMBERS...
“This is a different kind of golf lesson. Working on your swing only gets you so far, but training your body to support the swing has been a game-changer for me. Training for golf made me realise just how much the physical side matters to build a better golf swing.”
Before starting with COTT Coaching, Andrew was struggling with poor ball striking and had lost distance in his game. The root of the problem? A limited ability to rotate effectively during his swing, and use the ground to generate force & speed, which are common physical barriers that many golfers overlook.
Through targeted golf fitness training, Andrew gained a better understanding of how his body was impacting his swing. With improved mobility and power, he started generating more clubhead speed and making cleaner, more consistent contact.
Now, Andrew sees golf fitness as an essential asoect of improving his game. As he puts it:
“Working on your swing is important, but it only takes you so far. When you also train your body to move the way a good swing requires, that’s when real progress happens. Combining technical lessons with physical training has made a huge difference for me.”
– Andrew J, now a COTT Coaching Golf Performance Member
Driving the details...
What is Golf Fitness - and WHY?
Golf fitness refers to a specialised approach to improving the physical qualities that contribute to your golf swing and overall game. While we use the term "fitness" to describe physical training, there's actually much more to it. The goal is to address weaknesses that can be improved or rectified through specific training methods.
For example, we can work on upper and lower body disassociation and rotation, which affects your torque and speed production, or lower body power, which can dramatically increase your swing speed ceiling. Some key areas of physical conditioning include:
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Strength
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Mobility
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Stability
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Flexibility
All of these contribute to a more effective golf swing. By improving your fitness, you can enhance your swing, increase swing speed, improve shot distance, boost consistency, and reduce the risk of injury.
Golf fitness is for any golfer, but it’s especially beneficial for those who:
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Struggle with mobility
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Want more shot distance or speed
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Want to improve their overall health and wellbeing whilst also improving their game
What is Online Training - and How Does It Work?
Online training provides the flexibility to train from anywhere, whether at home, in the gym, or on the go. With our online coaching, you’ll receive comprehensive programme documents, including tracking tools, visual graphics, and in-depth explanations for all prescribed exercises.
Unlike typical in-person sessions, where the trainer often leads without providing the full training picture, our clients have a complete understanding of their training plan from start to finish. Options include:
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1-to-1 coaching for a tailored approach
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Group coaching for a community-driven experience
Although there’s no in-person support in the gym environment, online coaching makes up for it with frequent contact. You’ll have constant access to your coach via message, along with weekly check-ins to:
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Review technique and form
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Make adjustments using video analysis
This method works particularly well for those who are comfortable receiving coach feedback and applying it independently in a gym or training environment.
What is The 14-Day Golf Fitness Challenge?
The 14-Day Golf Fitness Challenge is an all-inclusive introduction to golf-specific training, designed for participants of all levels. It includes a mix of strength exercises, flexibility and mobility sessions, as well as rest days focused on learning the key principles of golf fitness, all backed by sport and exercise science.
You’ll explore topics such as:
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Golf biomechanics
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Nutrition for training
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Golf psychology
These lessons will help you better understand how to enhance your training and on-course performance.
This challenge is a great opportunity to discover if training for golf is right for you. It offers an overview of how golf-specific fitness can make a real difference in your game. We know starting can feel overwhelming, you may not be sure where to begin or how to personalise your training. That’s where we come in: our goal is to help you build a training regime that suits your individual goals over time.
You can choose:
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1-to-1 coaching for a fully tailored approach
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Group coaching with prescribed sessions, weekly discussions, Q&As, and key development topics
Whichever option you choose, we’ll support you every step of the way.
The challenge is designed to meet you where you’re at, no matter your circumstances. Whether you have:
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Full gym access
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Some home equipment
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No equipment at all
The challenge will be physically demanding, but you should only complete exercises that match your comfort level and ability. If you do have access to equipment, completing the exercises at the suggested intensity will help you get the most out of the programme.
Before starting, we recommend consulting a healthcare professional to ensure you're physically able to take part. This programme is designed to push you—but your safety and comfort are always our top priority.
By signing up, you’re taking the first step towards improving your golf performance and fitness in a fun, engaging, and effective way.
The 14-Day Golf Fitness Challenge is a great way to learn about the benefits that developing your physical qualities can have on your golf game. It challenges you to perform specific exercises to build a foundation of qualities that transfer directly to golf performance, improving your swing mechanics, swing speed, shot distance, and overall movement quality. Online strength & conditioning to improve your golf game in 2025 will be the difference that sets you apart, helping you achieve the shot distance you truly desire, become the fittest version of yourself, and play your best golf.
Josh Cottingham, Founder & Online Coach at COTT Coaching
FOR THE 14-DAY CHALLENGE SPECIFICS...
Days 1-7:
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Full-Body Mobility & Flexibility
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Introduction To Strength Training
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Rest Day & A Look Into Golf Biomechanics
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Upper Body Strength Session
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Lower Body Strength Session
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Rest Day - How To Warm-Up Before A Round
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Additional Strength Training Techniques
THE BASICS
SPECIFICS
What's Included?
Days 8-14:
8. Powerlifting For Golfers
9. Endurance
10. Rest Day - Psychology - Golf Is A Game Of Mindset
11. Full-Body Strength Session 1
12. Rest Day - Nutrition To Fuel Training
13. Full-Body Strength Session 2
14. Swing Speed Training & Final Points
SPECIFICS
APPLIED
A Sneak Peak Into Training At COTTCOACHING:
Get Started With Online Golf Performance Coaching
✅ Increase swing speed & distance off the tee
✅ Enhance strength & power for a more stable, efficient swing
✅ Improve endurance to maintain energy across 18 holes
✅ Develop mobility & flexibility to reduce injury risk
✅ Follow a structured training plan tailored for golf performance
🔹 [6-Week Introduction] 1-to-1 Golf Fitness Coaching
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Fully personalised training & support tailored to your specific needs
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Weekly check-ins & program adjustments based on your progress
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Individualised training to maximise clubhead speed
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Direct access to your coach for questions, technique feedback & guidance
🔹 [6-Week Introduction] Group Golf Fitness Coaching
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Structured golf fitness plan designed for all levels
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Train alongside like-minded golfers working toward the same goals
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Weekly group Q&A sessions to stay accountable & motivated
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A more affordable option while still getting expert coaching
⬇️⬇️ Want to get started? Join our 6-week 1-to-1 or group coaching waiting list to begin ⬇️⬇️