Matt Kilgariff, PGA Director of Player Development at The Bridges at Rancho Santa Fe in Rancho Santa Fe, Calif., says golfers should seek out a specific type of trainer in the offseason.

Don’t let all the hard work you put in this past season be wasted as December ushers in winter. Here’s my recommendation for what you can do during this time of the year.

I suggest seeking out a TPI trainer (mytpi.com), specializing in golf fitness. These trainers focus on flexibility, stability, and balance—critical aspects for a successful golf swing. Understanding your physical capabilities can provide insights into potential swing flaws. Use this time to hit the gym, preparing your body for an injury-free year of golf.

Additionally, consider implementing speed training or indoor exercises without a ball. Speed is essential for high-level play, and training the brain for speed is crucial. Consult with a trainer to prevent injury when engaging in speed training. My favorite speed trainer is The Stack System (thestacksystem.com), known for its interactive features and optimal length (41.5”).

When using The Stack System, emphasize basic fundamentals during speed training—maintain a proper grip and posture, focus on a perfect backswing, and pay attention to pressure shift and arm structure. In the downswing, the kinetic sequence is key, using ground force to generate power. Avoid too many downswing thoughts; focus on the first lateral push and then go all out for speed.

If The Stack System is not accessible, a radar device can help measure speed. Use your own driver and develop a program of right-handed and left-handed swings for noticeable gains in the upcoming season.

Good luck, and I hope these tips help keep the rust out of your game.

Matt Kilgariff is a PGA professional who spent much of his career working for Butch Harmon and the Harmon Family. He is currently the Director of Player Development at The Bridges at Rancho Santa Fe in Rancho Santa Fe, Calif. Prior to joining The Bridges, Kilgariff was Director of Player Development at The Olympic Club in San Francisco. Matt has also been part of TaylorMade’s National Advisory Staff since 2012.