| I receive many questions about the junior golfer and | | | | junior golfer to perform because muscles and |
| golf fitness programs. The questions are on a number | | | | connective tissues tend to be more flexible when we |
| of different topics, but they generally fall into three or | | | | are young. |
| four different categories. Typically the questions are; at | | | | Progressing to balance exercises. Often the junior |
| what should a junior golfer begin utilizing golf fitness | | | | golfer is not as kinesthetically developed as an adult. |
| exercises, how often should a junior golfer implement | | | | Their bodies, control of the limbs, and knowing where |
| golf fitness exercises, and finally what are the best | | | | the body is in space tends to be less developed at |
| golf fitness exercises for the junior golfer? Typically | | | | younger ages. For this reason we must modify some |
| this last question is the most commonly asked | | | | of the balance exercises to a lower level of difficulty. |
| question. This article is intended to provide some | | | | For example, a junior golfer may have difficulty |
| answers to the question; what are the best golf fitness | | | | performing an advanced airplane rotation found in my |
| exercises for the junior golfer? | | | | golf fitness book. As a result a modification may be |
| First and foremost golf fitness exercises can be of | | | | required in the exercise. The adjustment could consist |
| great benefit to the junior golfer provided a few | | | | of keeping the junior golfer using the basic airplane |
| principles are adhered to in the development of such a | | | | rotation and adding more repetitions to increase the |
| golf fitness program. We are obviously aware certain | | | | difficulty. |
| exercises are beneficial to the golfer and others are | | | | Another adjustment is usually required for the |
| not. Keep in mind regardless if you are a junior, | | | | endurance, strength, and power exercises for the |
| professional, or senior the exercises within your golf | | | | junior golfer. Golf fitness exercises found within these |
| fitness program should center upon developing the | | | | categories of training are geared towards increasing |
| body around the golf swing. | | | | muscular strength, endurance, and power. In order to |
| This single principle indicates certain exercises are of | | | | improve these components of the muscles in anyone |
| greater benefit to the golfer than others. Generally | | | | (junior golfer included) we must overload the body with |
| speaking, the exercises should focus on developing | | | | a higher workload than it is accustomed too. For |
| your body to the positions, movements, and physical | | | | example, if you were a bodybuilder and wanted get |
| requirements of the golf swing. This equates to | | | | bigger biceps. You may choose to perform bicep |
| exercises developing the required flexibility, balance, | | | | dumbbells curls with a 50 lb. dumbbell. In the beginning |
| endurance, strength, and power required of the golf | | | | this exercise may be very difficult to perform. The |
| swing. For example, we are fully aware the golf swing | | | | reason is the 50 lb. dumbbell is overloading your bicep. |
| requires you to make a full shoulder turn. A portion of | | | | Over time the bicep gets stronger and the 50 lb. |
| the ability to make a full shoulder turn is contingent | | | | dumbbell gets easier to lift. This is an example of how |
| upon the golfer's flexibility (regardless of if you are a | | | | to overload the muscles of your body to get stronger. |
| junior golfer or not). If you are lacking flexibility the ability | | | | Many of these exercises to develop increased |
| to make a full shoulder turn, the golf swing will be | | | | strength, endurance, and power can require the use of |
| compromised, and compensations may set into your | | | | external resistance: In the form of dumbbells, elastic |
| golf swing. That being said, a portion of your golf | | | | tubing, medicine balls, etc. The mistake with junior |
| fitness exercises, specifically your golf flexibility | | | | golfers is externally loading these exercises too much. |
| exercises will focus on developing a full and effortless | | | | For example, using to heavy of dumbbells for a certain |
| shoulder turn. | | | | exercises. The result is a compromise in form and loss |
| The junior golfer is really no different than golfers of a | | | | of benefit from the exercise. For this reason, I have |
| different age when it comes to the basic principles of | | | | found it best for the junior golfer to use their body |
| a golf fitness program. The goal of the golf fitness | | | | weight as resistance first. Then slowly progress to |
| program is the same, and the physical components of | | | | adding external resistance in the form of tubing, |
| the body to be developed are the same. The goal of | | | | medicine balls, etc... |
| the golf fitness program is to develop your body | | | | This format allows the junior golfer to progress in the |
| around the golf swing in order to create a more | | | | development of their bodies for the golf swing |
| powerful, consistent, and accurate golf swing. | | | | properly. It allows them to focus on exercise technique |
| The difference for the junior golfer comes down to | | | | and execution rather than the amount of weight lifted. |
| what are the best exercises within each of these | | | | To recap, modifications for the junior golfer in terms of |
| categories. Typically the junior golfer is not as | | | | their program is required. It is a simple process if they |
| physically developed as an adult thus changing the | | | | are not overloaded with resistance or difficulty of |
| exercise prescriptions that are best for them. Meaning, | | | | exercise. The goal for the junior golfer is the same as |
| the categories to develop within the body for the golf | | | | any other golfer; develop the body around the golf |
| swing are the same as the adult golfer, but | | | | swing. The physical components to be developed by a |
| modifications in certain exercises are required to | | | | golf fitness program are again the same; flexibility, |
| counteract the physical development of the junior | | | | balance, strength, endurance, and power. The |
| golfer. | | | | difference for the junior golfer lies within the |
| Typically flexibility exercises for the junior golfer can be | | | | implementation of the exercises within these |
| the exact same as for any other age golfer. Generally | | | | categories in the golf fitness program. |
| speaking, flexibility training is often much easier for the | | | | |