 Over the past couple of weeks I’ve
had an opportunity to personally evaluate the
fitness levels of over 100 elite junior
golfers from ages 10 to 18. The purpose of
these assessments was to identify potential
weak areas which may be impacting or directing
current swing mechanics or inefficiencies that
prevent a golfer from creating an optimal and
consistent swing pattern.
While it is only natural to assess a
golfer “visually”, it is more effective to
look at each golfer objectively through a
series of flexibility, strength, balance and
stamina tests. Here is where you begin to see
significant differences among golfers in the
same age group.
Flexibility. Assessments begin with
what I refer to as the big three: hip
rotation, spinal rotation and shoulder
rotation. When a golfer lacks full range of
motion in any of these key areas,
inconsistencies begin to appear. Swing
instructors also start to see mechanics break
down because the golfer is unable to complete
a full range of motion. A common area of
tightness for juniors is in the hip area. Many
young golfers have tremendous flexibility in
their upper bodies yet have significant
restrictions in their lower bodies. The end
result is excessive upper body movement in the
swing and trouble rotating from the hips.
Strength. There are big discrepancies
between strength levels among junior golfers.
Some juniors have strong upper bodies and
lagging lower body strength. Others are
opposite. Some golfer’s have already begun the
training and development process while others
are still contemplating getting started. As
you move forward with strength training, think
in terms of whole body strength and how and
where it is derived. Try to get away from
compartmentalized training like single
muscles. At no point in the swing is just one
muscle activated. There is great synergy built
between many muscle groups and how they
function together. I did not coin this phrase,
but I use it all the time in explaining how to
train for golf...work on your "go" muscles,
not your "show" muscles.
Stability. The golf swing is very
dynamic by nature. I like to ask golfer’s to
assume a one legged stance position and then
perform a “follow through” swing action. I
watch the movement at the ankle and knee to
note any excessive movement. Some juniors are
absolutely solid which means they already have
good stability beginning with their stance.
However, the majority of golfer’s I see
continue to be challenged by their stability.
Their ankles are moving one direction while
their knees move another. Obviously these are
signs that the body is having trouble
stabilizing and needs to seek improvement to
eliminate extra and uncontrolled movements in
the golf swing.
Here is what I find interesting. I know
golfers who have amazing flexibility, but
almost no strength or lose all their energy on
the back nine due to poor conditioning. I know
other golfers who can bike, hike, run or walk
and have the heart capacity of a champion, yet
can't touch their toes or make a full
backswing due to tight shoulders.
This is why "golf fitness" to me means a
combination of all of these variables and in
some combination which makes it productive for
golf. Take the time to begin noticing
differences in your body in terms of
stability, strength and flexibility. Taking
the time to concentrate on your weaknesses
will allow you to reach the optimal level of
golf performance. Use every opportunity to get
an accurate self assessment so you can begin
to understand the relationship between your
physical body, your swing faults, and easy
ways to create a more efficient swing.
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