Winter Off-Season Practice Plan: Indoor Drills and Fitness

Golfing Bible · 2026-10-06

Use the winter months to sharpen your game with a focused indoor routine. Schedule three days a week for putting, chipping, and swing work, plus two to three days for fitness. Technology helps track metrics and set measurable goals, ensuring you return to the course ready for spring.

What you need

Golf balls
Coins
1-foot by 1-foot target
Full-length mirror
Impact bag or hitting net
Driver, woods, and irons
Medicine ball
Resistance bands
HackMotion wrist sensor or similar
Hole19 Golf App

Winter Off-Season Practice Plan: Indoor Drills and Fitness

Steps

Dedicate three days to skill work and two to three days to fitness activities. This balance keeps you sharp without burnout.
Use the coin drill by setting a coin one foot away and hitting putts aiming for it to work on starting lines. Try the two-ball drill by placing balls side by side and striking with a square face; check that they roll equally to verify face control.
Place a 1-foot by 1-foot target five feet away and focus on getting chip shots to start on line. Use targets at different distances to practice distance control.
Take slow-motion swings to focus on correct positions. Check your setup and swing path using a full-length mirror. Practice gripping the driver, woods, and irons during TV commercial breaks. Hit an impact bag or net to reinforce proper impact position.
Do core exercises like Russian twists, planks, and medicine ball throws. Build lower body stability with single-leg deadlifts, Bulgarian split squats, and lateral band walks. Finish with flexibility work including hip stretches, pigeon pose, thoracic rotations, and arm circles.
Use a wrist sensor like HackMotion to monitor swing data. Leverage the Hole19 Golf App for stats review and goal setting. Use simulator sessions to track ball flight, swing speed, and shot shaping.

Why it works

Mental and physical conditioning

Golf is known to be 90% mental. Winter provides uninterrupted time to strengthen your mental approach. Physical conditioning directly impacts swing quality and overall performance.

Targeted improvement

Indoor drills allow you to focus on specific weaknesses and mechanics. Technology turns vague ideas into measurable goals based on real data.

Spring preparation

Maintaining and building skills now ensures a sharp return to outdoor play when the season starts.

If it goes wrong

Source focus varies

GOLF.com emphasizes putting and grip improvement, while other resources include a broader range of drills. HackMotion centers on detailed device analysis, which differs from general drill recommendations. Hole19 highlights app-based tracking for seasonal goals, and Foy Golf Academy suggests a 21-day plan that pairs fitness with swing work. Choose the focus that matches your current needs.