Golf
Irish golfer Leona Maguire’s top training tips
Want to raise your golfing game? Pro golfer Leona Maguire reveals her fitness and nutrition secrets – and how to stay mentally sharp on the course.
Leona Maguire is going from strength to strength. In 2018, the 24-year-old not only gained a degree in psychology and marketing, she also became a professional golfer – and she recently became a Red Bull athlete. Her achievements are the result of a lot of hard work, with hours spent on the green, in the gym – and ice bath. Here Leona reveals what her training plan looks like, and how keen golfers can raise their own game.
How many hours of golf do you play every day?
I play eight hours a day, six days a week. This usually involves short game practice, and I spend at least three hours a day practicing putting and hitting wedges. I’ll play at least nine holes, and play 18 holes every second day. I usually have Sundays off, depending on whether I’m in season or have a tournament.
Who do you practice with?
I try and play with other people to get that competitive aspect. I play a lot with my twin sister, Lisa, and when I was in college I would play with my teammates. We’d have little side bets going to keep it fun and interesting. If I’m only playing nine holes, I’ll go out just with my coach and work on specific types of shots.
What else does your training plan involve?
I go to the gym four times a week too. When I’m in season it’s a little bit less – two or three times a week. A lot of people think that golfers don’t need to work out but it’s crucial to build up strength during the off-season and prevent injury. Golf involves a lot of time in certain positions where you need a strong core, back and legs. Strength training is as important as golf practice.
How do you fit your gym workouts into an eight-hour golfing day?
I’ll do two morning sessions per week, and two evening sessions. On days I play the whole 18-hole course I don’t do a big workout, just some stretching and foam rolling in the morning and evening, for injury prevention.
What’s your gym routine?
In the off-season, building up strength is crucial. You need to build up strength in your legs but still have top-end speed up to hit the ball further. I do squats, snatch lifts and clean lifts, with heavier loads in the winter, of around 240-250lbs.
As it gets close to the season, I reduce the load and work on speed and footwork, with rotation-based exercises using cable machines, resistance bands and medicine balls. These exercises involve golf-specific movements which can be transferred onto the course. The key is to build up good reserves in the off-season and maintain it during the busy part of the season.
Which gym exercise is your nemesis?
For quite a while, Bulgarian split squats weren’t my favourite. But my coach is a big fan of them, so I’ve grown to love them. I usually do three sets of eight on each leg.
What exercises would you recommend for people looking to improve their game?
A lot of people struggle with flexibility when they play golf – you need a good range of motion in your shoulders and hips, and you’re holding positions that you wouldn’t usually be in. Medicine ball work is great for that – all you need is a strong wall and medicine ball. You can mirror a lot of the same patterns of your swing by throwing a ball. Resistance bands are also great – you can travel anywhere with them, and use them to stretch out your hips, back and shoulders. For people starting out, it’s a good idea to have a set of resistance bands and a decent warm-up routine.
How do you recover after a game?
I’m a big fan of sleep and will take naps whenever I need to. Having a good diet and taking on enough proteins, fats and carbs is also crucial, and I also do lots of stretching and foam rolling to prevent injury. Making sure you’re hydrated will also help with recovery – in a tournament, we’re out on the golf course for anywhere between four to six hours, so taking on enough fluid is vital. If I feel my legs getting tired I’ll take an ice bath for 20 minutes – it’s not pleasant but you feel the benefits the next day.
What do you eat before, during and after playing?
I’ll always have a good breakfast – usually porridge with berries, and an omelette. My caddy isn’t always happy with me because my golf bag will be full of food for out on the golf course. I’ll have protein bars, nuts, bananas, chicken or peanut butter sandwich so I can snack every four holes to keep me going. After playing, I’ll come in and have a meal with plenty of protein and carbs, like fish or steak with sweet potato and lots of colourful vegetables.
How do you stay mentally sharp in a competition?
My caddy plays a big role in that. I’ll be chatting and joking with him on the way round, then when I really need to be switched on I’ll focus. For me, keeping relaxed is key. You’re out there for up to six hours, which is too long to be constantly sharp mentally. Learning how to flip between being focused and relaxed is an important skill, which you learn over time.
Do you have any pre-competition rituals?
I always draw the same marker on my golf ball – an Irish flag with a blue line. I also have a lucky marker – a large gold coin with an Irish shamrock on it. I’m a little superstitious when it comes to my golf balls. All balls are marked with a number from one to four, but I’ll never play with twos. I don’t like the feeling of being second.
What other tips can you offer budding golfers?
Whenever I’m trying to change the technique of my swing, I’ll always start off with smaller swings, like wedges. A lot of people enjoy hitting drivers, but you should start slow and small, and work your way up. It’s not always the most exciting thing to do, but mastering the smaller shots will help people more than they think.