Elevate Your Golf Game
Add Distance, Play longer, Swing Easier
Elevate your game with our new intensive small group program designed specifically for golfers 40+—helping you add distance, play longer, and swing easier. This program focuses on improving rotational power, hip and thoracic mobility, and on-course resilience, leading to increased club head speed, better swing rotation, enhanced stability, and reduced aches in the back, shoulders, and elbows. Each 50-minute session is led by an Exercise Science coach with over 36 years of experience, ensuring expert guidance in a supportive environment with a maximum of 6 participants.
why do it?
- More club head speed and carry
- Better rotation through hips and thoracic-spine
- Improved stability in your swing
- Fewer aches in your back, shoulders and elbows
Who is it for?
Mature male/female golfers, cleared for light-moderate exercise. Beginners welcome; all drills scaled to individual.
how do i get involved?
Click on the “Get Involved” button, and you will be asked to complete an online APSS (Pre-Screening questionnaire) and book a movement assessment.
Once completed, you will get access to the Booking system for the classes.
These classes are designed by an Exercise Science coach with more than 36 years of experience
To achieve the best results, we recommend attending at least one session a week.
There is also the option to transfer across to a gym access membership if interested. Come and have a chat after class.
The strength and Mobility small group classes will give you the confidence in the gym and teach you to lift properly. But don’t worry if you transfer to a membership, we will continue to check in with you once you transfer to a gym access-only membership.
class format
Group size: 1 coach, maximum 6 participants
Frequency: Every weekday, check below for times
Session length: 50 min (Including warm-up, targeted workout and cool-down)
Equipment used: Resistance bands, Dumbbells, Kettlebells, Foam rollers, Medicine balls)
Location: Upstairs at Groundwork Fitness, Carrington, NSW
shortland waters golf club member
"I have an 18-20m carry gain after 8 weeks"
- tim roberts
newcastle golf club memeber
"After a few classes, I saw my hip mobility and swing improve"
- Mike dowling
class timetable
Class types
This class focuses on building fundamental strength and proper movement patterns essential for overall physical development and injury prevention.
This class focuses on enhancing joint range of motion and muscular flexibility while simultaneously improving strength, promoting efficient and safe movement crucial for golf performance.
This class focuses on developing core and joint stability to support dynamic, high-velocity movements, translating strength into explosive power for greater swing speed and control.
FAQ
i want to get involved, how do i sign up?
Click on the Get involved button on this page or the Register now button on the menu bar. You will be taken to a Clubfit page. Pick the Class membership option and fill out the form.
Once this is completed, you will be sent a welcome email with a link to book a mobility assessment.
What is the movement assessment and why do i need one?
The movement assessment is a comprehensive, golf-specific evaluation that analyses your full-body movement patterns and strength. It is a 60-minute session designed to identify strengths, limitations, and areas for improvement that directly impact your golf performance.
During the assessment, measurable baselines are established to track your progress over time. The evaluation focuses on key physical components such as hip and trunk stability, ground force power, and thoracic spine (T-spine) rotation — all of which are critical for an efficient and powerful golf swing.
Why do I need it?
The movement assessment is essential to personalise your training program and maximise your experience in the golf classes. Everyone’s body moves differently, and without an individualised baseline, exercises may not target your specific needs.
By identifying your unique movement patterns, the assessment allows for the creation of personalised golf performance exercises. This tailored approach helps:
- Enhance hip and trunk stability
- Increase ground force power
- Improve T-spine rotation
These improvements collectively lead to increased club head speed, greater ball carry distance, and reduced risk of niggles and soreness.
The initial assessment costs $142 and will be conducted iat the Groundwork Fitness treatment room upstairs and is followed by a follow-up assessment at the same price after completing the classes to measure progress.
Bookings can be made online or call 0423 154 686.
How much is a class?
The classes are sold as a block of 6 and cost $300 ($50 a class). When you sign up you will pay for your first 6 classes and these will be assigned to you instantly so you can start to book in for classes.
how do i book a class?
In the welcome email, you will be set a link to download the Clubfit App (See the How to Guide) , which will allow you to book into classes, top up your account and cancel a booking if needed.
Otherwise, you can come to this page and click on the timetable. You will need to sign in (using the email and password you entered during sign-up.)
The class is fully booked is there a waiting list?
As the classes are small, a waiting list will be available. You can join the waiting list, and if a space becomes available, you will be notified and asked to confirm you still want to join in.
What happens if i need to Cancel my booking?
Life can get in the way and you may need to cancel your booking. You will be able to cancel free of charge 12 hour before the class is due to start. This allows us to offer other members the opportunity to join.
Within the 12-hour window, there maybe a cancellation fee of $25. The first cancellation under 12 hours will be free, after that you will be charged.
no shows
Slept in, double booked, or just forgot, it happens to all of us, but if you don’t turn up when you have booked a class, it means someone else misses out.
We will forgive you the first time and recredit the class back to your account. But anytime after that, you will forfeit the credit.
I am running low ON classes, how do i top up?
You will recieve an email when you have 2 classes remaining. There will be a link to add more to your account or you can go into the Clubfit App, go to the Membership Tab and click on Active Extras and Grop Classes. This will allow you to buy another 6 class package.
Is there an expiry on the class pack?
Packages (6 Classes pack) have a 365 day expiry date.
What happens at my first visit? And what do I need to bring?
Before your first visit you will have completed the online questionnaire and had a 30-minute session with the Physio, to ensure we have a clear picture of your current ability.
Once you have been given the green light, you can book into your first class.
All you need to bring to class is a water bottle, as we supply everything else, including towels. Once you are inside, we will show you the facilities and get you ready for class.
You will find our main entrance at the rear of the building, beside the off-street parking
Can I join these classes if I’m a member of Groundwork already?
If you are already a member of the gym and are interested in joining in, come have a chat after your next workout and we will discuss your options
Will I be locked into a membership contract?
No, because life’s too short to be locked into fixed contracts.
Once you have done your online screening, you will be given access to an App where you can book your classes and purchase additional packages.
Can I attend class if I have an injury or health concern?
We offer modifications if you have an injury and offer specific exercises to build up problem areas. When it comes to health concerns, we recommend chatting with your GP or health practitioner first and they’ll be able to give you clearance.
i have really enjoyed the classes but now want to lift heavy
Hooray!
We can transfer you on to our gym membership , but you will need to have a few one on one sessions to ensure you have the correct technique . Come and have a chat and we can arrange the transfer.
Can I visit the club before signing up?
Yes, this is a good chance for you to meet us and see if we are the club for you. Contact us to book a free tour, and we will arrange a time to meet you. During your tour, we will show you the facilities, answer your questions and discuss your training options.