Golf Fitness Training
I train golfers using barefoot workouts and traditional Indian equipment like Gada and Mugdar to build real strength, balance, and rotational power for better swings and fewer injuries.
Pricing Guide
Single Squad Drop-In
Session Details
- Duration: 60 minutes of functional movement training.
- Format: Small group mixed squad (golfers and fitness enthusiasts).
- Supervision: Led by certified instructors with programming oversight by Nikki Ponappa.
Training Focus
- Equipment Intro: Safety and handling of Mugdar (Indian Clubs) and Gada (Mace).
- Grounding: Barefoot training on artificial turf to activate foot stabilizers.
- Mobility: Traditional flows to open the thoracic spine and hips.
Infrastructure
- Gear: Access to handcrafted Sheesham or Teak wood equipment (4kg to 10kg+).
- Venue: Open-air netted artificial turf facility (The Ulsoor Dugout).
Monthly Squad Membership
Program Access
- Validity: 30 days from the start date.
- Schedule: Access to daily squad slots (Morning 6:30 AM to 9:30 AM, Evening 4:30 PM to 8:30 PM).
- Curriculum: Progressive overload moving from basic flows to heavy compound movements.
Golf Specific Conditioning
- Rotational Power: Gada (Mace) drills to mimic golf swing plane and increase clubhead speed.
- Posterior Chain: Samtola (Log) workouts for glute and lower back strength.
- Stability: Unilateral flows to improve balance during weight transfer.
Coaching Support
- Real Time Feedback: Tactile cues to maintain spine angle during lifts.
- Community: Entry into the local group of barefoot runners and golfers.
Biomechanics Masterclass Workshop
Format
- Duration: Single day intensive session (120 to 180 minutes).
- Level: Advanced technical instruction led by Senior Coaches or Nikki Ponappa.
Core Curriculum
- Theory: Correlation between Mugdar swing and Golf swing (lag, release, and follow through).
- Prehab: Movements to protect the rotator cuff and lumbar spine.
- Breathwork: Integrating breath with movement for better rhythm.
Key Takeaways
- Drills: Instruction on 3 to 5 core drills for home or gym practice.
- Consultation: Q&A session regarding personal physical restrictions.
About Golf Fitness Training
My Golf Fitness Journey
I’ve always felt golf was more than a sport. It’s a spiritual trip, where tuning into your body makes all the difference. After years in regular gyms with that feeling of “sollppaaa beddaaa paaa” (just not for me, man), I finally found a way that clicked - and it changed my game.
What This Training Is About
This is not your usual gym grind. I combine golf swing biomechanics and functional strength for golfers with ancient Indian training. We use the Gada and Mugdar for powerful, rotational movements. The workouts happen barefoot, helping us get that solid grounded feeling in every swing.
- Full-body focus - not just isolated muscles
- Traditional Indian equipment for real strength
- Movements designed for actual golf needs, not just looking fit
Real Changes You’ll See
I’ve seen the difference, and so have others who train with me:
- More distance and rotational power in your shots
- Better balance and stability, especially during swings
- Fewer injuries and a more resilient body
- Improved posture and body awareness, even breathing gets better
Who Can Join?
Everyone. Age, skill level, doesn’t matter. From kids to seniors, weekend players to coaches - I welcome anyone wanting a fresh, grounded approach. If you want to move better, feel stronger, and get more out of your golf, let’s do this together.
Meet your Expert
Nikki Ponappa
35 connects in last 3 months
My Story
Hey, I’m Nikki. Kodagu is in my blood, #childrenofcauveramma and all that. My heart beats for our land, our people. Coorg Wellness Foundation’s Barefoot Marathon? That’s my jam—running barefoot, feeling the mud, building real community. What really grounds me? Coaching golf to visually impaired kids with Enable India. Watching their joy, it’s pure magic. Reminds me, body is all we truly own. Take care, ask for help, stay humble.
My Work
Golf Coaching for Everyone - I coach golf for all ages and abilities, from kids to pros, even corporate teams.
Traditional Indian Golf Fitness - I blend Mugdar and Gada training with golf to boost strength, balance, and your swing.
Golf for the Visually Impaired - I run clinics making golf accessible for people who are blind or deaf. Sport is for all.
Golf Team Building - Fun, custom team building sessions using golf as the glue. Perfect for groups and companies.
