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Disc Golf Gains

Outshine Physical Therapy and Fitness

Golf
Coach
Dr. Maggie Parker

This disc golf performance program is built to increase drive distance, putting precision, and endurance for hilly courses. It includes dynamic warm-ups to prep your body before rounds, strength and power exercises to build rotational force and lower body control, and cardio conditioning to keep you strong through long days on the course. Whether you're a casual player or competitive athlete, this routine helps you play longer, throw farther, and recover better.

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Muscle Strength and Flexibility
Boosts Throwing Distance: Rotational power and lower-body strength drills help players drive farther, no matter your age. (Photo by Pixabay)
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Cardiovascular Health
This disc golf training program improves heart health through moderate, low-impact cardio like dynamic warm-ups and full-body circuit training. These movements are tailored to mimic the demands of a round—enhancing endurance so you can finish strong, whether you're playing 9 holes or a full tournament, all while supporting long-term cardiovascular fitness at any age. (Photo by Daniel Reche)
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Balance and Coordination
Strong drives and confident putts depend on excellent body control. This program trains single-leg strength, core stability, and dynamic rotational movement to improve your balance and precision on uneven terrain. As you age, these skills also become essential for fall prevention and everyday movement confidence—making the course (and life) feel steadier underfoot. (Photo by Priscilla Du Preez )
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Age Friendly Adaptability
No matter what age we have you covered! 20s–40s: Build explosive power, athletic conditioning, and course dominance. 50s–60s: Maintain muscle mass, prevent injury, and enhance joint health. 70s–80s: Focus on functional strength, flexibility, and safe mechanics to keep playing with ease and enjoyment. (Photo by Yan Krukau)
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Cognitive and Mental Focus
Sharper Focus for Putts: Core engagement and breath control exercises help with putting precision and decision-making. Mood & Confidence: Regular movement through structured workouts supports mental clarity, confidence, and stress relief. (Photo by Priscilla Du Preez )
Features
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Access to your coaches
Coaches who will hold you accountable and provide the feedback you need to grow
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Programming 3 days per week
2-3 day strength, conditioning, and balance that’s accessible and challenging at any level or background. Includes warm up to get ready for a round.
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Exercise Video Guidance
Instructional videos to guide your practice and make execution easy
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Delivered through TrainHeroic
A targeted, fun, approach to playing lifelong disc golf.
Equipment
Required
A Love For The Game
Recommended
Bands/ Step or Box/ Kettlebell or Dumbbell
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Sample Week
Week 1 of 4-week program
Sunday
DG Day 1

A1

Body Weight Good Morning

1 x 10

A2

Worlds Greatest Stretch

1 x 5

A3

Open Books

1 x 5

A4

Band Pull Aparts

1 x 15

A5

No Money

1 x 12

B1

Bird Dog

2 x 8

B2

Paloff Press with Rotation

2 x 12

B3

Dumbbell Single Leg RDL

2 x 8

B4

Bodyweight Step-Up

2 x 8

B5

Banded Overhead Press

2 x 10

C1

Band Monster Walks

2 x 10

C2

Mountain Climbers- beginner and progressed

2 x 1 @ 0:30

C3

Kettlebell Swings

2 x 8

Monday
DG Play Time

A1

WORLD'S GREATEST STRETCH

1 x 3

A2

Arm Circles- Small

1 x 10

A3

Arm Circles- Large

1 x 10

A4

Hip circles

1 x 5

A5

Alternating Leg Swing

1 x 10

A6

Backward Lunge with Twist

1 x 10

A7

Banded Woodchopper Twist

1 x 10

A8

Paloff Press ABC's

1 x 2

Tuesday
Disc Golf Day 2

A1

Goblet Squat

1 x 10

A2

Scap Push-Up

1 x 5

A3

Down Dog to Ankle Reach

1 x 5

A4

Thread the Needle

1 x 15

A5

DG Hip Airplane

1 x 12

B1

Half Kneel Chop

2 x 12

B2

Bird Dog Series - Variation Focus on Upper Back Activiation

2 x 5

C1

Copenhagen Plank

2 x 8

C2

Fire Hydrant Standing Hold

2 x 2 @ 0:30

D1

Dead Bugs

2 x 0:30

D2

Quad Donkey Kicks

2 x 0:30

D3

Wall Sit

2 x 0:30

Thursday
Disc Golf Day 3

A1

RDL to Lunge

1 x 5

A2

Spiderman Stretch

1 x 5

A3

Standing Banded March

1 x 10

A4

Adductor Thread the Needles

1 x 10

A5

Drop-in Lateral Lunge

1 x 1

B1

Lateral Step Ups

2 x 8

B2

Wall Banded March

2 x 10

B3

Tib Raise

2 x 15

B4

Plank Pull Throughs

2 x 6

C1

Altnernating Stair Step-ups

2 x 0:30

C2

Band Side Steps

2 x 0:30

C3

Single Leg Heel Raises off Stair

2 x 0:30

Coach
More from Outshine Physical Therapy and Fitness
coach-avatar Dr. Maggie Parker

Hi, I'm Dr. Maggie Parker (she/they), PT at Outshine Physical Therapy in Asheville. From ultimate frisbee fields to disc golf courses, I help folks stay active and pain-free. Let's keep Asheville moving, one throw at a time!

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Feel better. Throw farther. Play longer.

Built by a disc golfer and Doctor of Physical Therapy, this program boosts your power, control, and endurance—on and off the course. Whether you're chasing your first birdie or your next win, you'll play stronger and feel better for years to come.

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FAQs
Who is this for?
This program is designed for disc golfers of all levels, ages 20 to 80. Whether you're a casual weekend player or preparing for tournaments, it focuses on improving strength, mobility, endurance, and injury prevention—all in ways that directly support your game.
Do I need to be in shape to start?
Not at all! The program is scalable to your current fitness level. You'll start with accessible movements and progress at your own pace. Many exercises can be modified for joint sensitivity, mobility limitations, or experience level.
What equipment do I need?
Most exercises can be done with minimal gear—like resistance bands, a medicine ball, or dumbbells. There are also bodyweight-only options. A yoga mat or foam roller is helpful for warm-up and recovery.
How will this help my game?
You’ll likely notice more distance on your drives, better balance on awkward stances, and less fatigue during long rounds. It’s not just about strength—it’s about control, precision, and staying injury-free so you can play consistently and confidently.

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