When should junior athletes start training? If the program and training is intelligent there are no reasons juniors shouldn’t be in the gym working on building the foundations needed to play their sport at a high level. In respect to golf, the junior golfer needs to build a foundation of movement efficiency, body awareness, coordination, base strength and positional integrity. When these qualities are built in a progressive manner the junior golfer will have a head start in achieving elite levels of play as well as build a more resilient body.
Junior golf fitness program – Main qualities and areas of focus
A good junior golf fitness program will develop the following in junior golfers:
- Posture
- Balance
- Flexibility / Mobility
- Power generation
- Endurance
- Core stability and strength
- Coordination
- Strength
- Good Positions
- Body awareness
- Dedication and perseverance
- Learning to enjoy activity and exercise
Golf Fitness Programs for Juniors
Studies have shown significant benefits for young athletes from training programs when done correctly. Improvements include increases in strength, coordination, confidence and athletic skills. However, if done incorrectly there can be negative consequences and damage to a developing junior that can effect them later in life.
A main priority here is positional awareness and movement efficiency. When applied correctly the increased body awareness and efficiency of movement transfers over into golf and makes it easier for adjustments to be made with their swing coach.
Junior Golf Athletes Top Priorities
- Gain awareness of good positions. Pelvis and spine positioning are crucial.
- Build core and body strength in static positions.
- Achieve Tri-Planar control and strength. Start static and in the sagittal plane.
- Minimize the difficulty of managing gravity.
- Start with short levers.
- Provide feedback in many different ways.
- Maximize constraints
- Minimize loads
Golf Fitness Exercises for Juniors
- Building a quality squat pattern.
2. Resistance Band: Front step with full rotation
3. Single Leg: Med Ball Deceleration Drill
4. Body Weight: Heels Elevated Squat Tempo
5. Resistance Bands: Dynamic Band Rotations
6. Stagger Stance with Separation
7. Sphinx Childs Pose T-spine
8. Body Weight: Crab Marchers
9. Med-Ball Anti-Chop
10. Body Weight: Short Forearm Plank
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For Brandon, fitness has been his passion for as long as he can remember. In high school he was a three-sport athlete and received a scholar athlete award in football. Later, he attended Arizona State University on an academic scholarship and received his degree in Kinesiology in 2004. When he was a junior in college, he started Personal Training and has since turned this into his career. Brandon is a natural teacher who is passionate about health, fitness, wellness, and life. Each and every day he feels blessed to be able to do what he loves most…help people achieve a healthier life! Working with his best friend and having clients who he considers to be his family is one of the best jobs he could ever wish for. What he loves most about being a personal trainer is helping his clients achieve what they thought was the “impossible”!
Brandon’s philosophy is that exercise and fitness should be viewed as preventive medicine. If one takes care of his/her body today, he/she will stay healthy for the remainder of his/her life. His main focus is on functional training that incorporates normal daily movements which strengthen core muscle groups and help deliver a functionally fit body. This body will then be efficient with all activities, from athletics to everyday movements.