Sorensen in action during recent Turkish Airlines Ladies Open
Rebecca Sorensen is one of the Rookies from Sweden on the tour this year. She has currently finished 63rd on the Turkish Airlines Ladies Open. Find more information about Rebecca here
Rebecca outlines her health and fitness program here:
Describe how your exercise program benefits you and your golf game.
I do crossfit most of the time and I really like it because it works your whole body and is a very functional kind of practice. Throughout the workout you have a high pulse which is good for your cardio workout and at the same time can work on your strength, it does it all on the same time.
Describe when and why you started exercising for golf.
I was 7 years old. I had been on the golf course for a couple of years already because my dad played, and while he was there I hung out with the owner of the golf restaurant’s daughter. I had begged my dad to let me start playing golf and when I turned seven he took me to my first lesson. I still remember how I had washed all my clubs and that my driver was made of wood and had this head cover that had a tie connecting it to the bag so I wouldn’t lose it.
Describe how your pre-season exercise program is different to your in-season exercise program. For example, do you focus on different aspects of fitness? Are your goals different?
My pre-season workout is “heavier” than what it is during season. I do more strenght workouts but also a lot of cardio. During season it depends on if the week is at home or off to an event. If I’m home a can do pretty tough workouts still but during tournaments I do lighter stuff and more stretching and such. I don’t like to get too exhausted if I’m in a tournament.
With respect to your pre-season program, please describe your exercise program (where possible, include the type of exercises you do, the frequency, dosage, duration of each exercise session etc).
A typical week at home during off-season includes 5-6 workouts in the Crossfit box, I do three days in a row, take the fourth day off and then do another three days before I have a day off, and so it continues. lf I follow the WOD’s as they are planned at my gym I will get a full body workout. I do mix in some cardio, I love going to Indoor Walking where you have an instructor that has prepared a 45 min program on a elliptical to really good music.
With respect to your in-season program, please describe your exercise program (where possible, include the type of exercises you do, the frequency, dosage, duration of each exercise session etc).
When in season I try to keep up with my gym’s Crossfit WOD’s the days I’m at home but durng travelling days I do lighter WOD’s which rarely includes weighs, but mostly I do core exercises such as the plane, sit-ups etc and I also do light cardio, like running for 20 minutes.
Describe your warm-up program (include the type of exercises you do and how long your warm-up routine takes to perform).
My warm-up routine takes about 20 minutes. My goal is to get warm and get my body going.
What is the most enjoyable thing about your exercise program?
I love the fact that it has a lot of variation. I can do one WOD (Workout of the Day) and not do it again until a month later. I also like that I don’t have to be in the gym for a couple of hours to feel like I have actually done something, an WOD that has AMRAP (as many rounds as possible) can last for about 20 minutes, and when you’re done you are so exhausted you can’t do any more, you’re completely dead.
What is the least enjoyable thing about your exercise program?
The least enjoyable yet enjoyable is that oftentimes it is so exhausting that you want to quit, but the feeling when you have kept going till you’re done is so rewarding.
How do you manage to maintain a fitness program when you are touring?
The best thing about cossfit is that you can do lots of different WOD’s “on the go” in which you don’t need a lot of tools. There are great apps where you can find hundreds of different workouts to do while on tour.
Which components of fitness (e.g. muscle strength, balance, muscle endurance, cardiovascular fitness, flexibility, power) do you think are most important for playing golf?
It’s hard to pick just one because it is a combination of many that is necessary for golf. A good core strength is good for your swing, but also balance, cardiovascular endurance are very important!
Describe how important maintaining a healthy, balanced diet is for you and your golf game.
It is very important to eat right to be able to perform at an high level. You need all the energy you can get to be able to focus for a long time. It would be devastating to fall apart when you have 4-5 holes left to play, you need to be able to stay focused and present all the way. To eat correct is one way to achieve that.
How do you manage to maintain a healthy diet when you are touring?
It is easier when you have a kitchen and can cook all your meals yourself but it takes more discipline if you don’t have that. If you don’t you just have to think twice on what to eat so that it will benefit you the best.
What tips would you give golfers who really dislike exercising or to those golfers who say that exercise is only for elite golfers?
Well, I believe that if you are a golfer who do it for the pleasure of being outside and to get a good “walk” I’d say it is ok not to exercise etc. What you can’t do then is to complain about your game. If you don’t put an effort in, spending a few hours on the chipping green or such, or don’t stretch that stiff back, then you really can’t expect your golf game to get any better. If you want improvement you have to work on it, start with always spending 45 minutes prior to warming up for a golf round and not pack up your bag and head straight for the first tee. Do some core exercises and stretches before and after a round, it doesn’t have to take several hours but give it 20 minutes before and after.