Smart Golf Fitness For Juniors

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

Fitness Training for Young Golfers

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

  1. 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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