 Juniors should not be using old out-
dated body building routines for golf fitness.
The face of fitness is changing and we need to
keep pace with what's important and effective
for your age, development and goals. Here's a
few tips that will keep you leagues ahead of
the competition.
1. All physical training should begin with a
detailed assessment of your movement patterns.
Developing an understanding of how your body
is built, physical strengths and weaknesses
and postural considerations are key to
developing a solid golf program.
2. Body weight exercises should be mastered
prior to using additional weight.
3. Training is a process. Young golfers and
those who train them should place emphasis on
all stages of development including biological
and psychological. Golfers are all developing
at individual rates and should accept and
enjoy the process without forcing a specific
weight lifting agenda.
4. Focus on the larger trunk muscles as a
priority for postural development. Build a
strong base of support and you'll see great
results for a lifetime.
5. Always make time for proper rest and
recovery. The body needs to go through rest,
recovery and regeneration in order to grow and
develop properly.
6. Alternate exercises for different parts of
the body. Change exercises frequently to avoid
accumulated fatigue on any specific area. You
can alternate a lunge (lower body) with a push
(upper body) with a balance exercise (whole
body).
7. Technique and form are never compromised.
Your performance will suffer if you choose an
exercise load which can not be managed
properly. Part of weight lifting is learning
how to load and unload your body. Proper
distribution in the kinetic chain is what
helps deliver raw power.
There are huge temptations in the junior golf
market to begin lifting heavy weights to
secure immediate placement at the top of the
leader board. Try and resist the urge
to “jump” into a program that gives you an
immediate boost in performance, but
jeopardizes your long term progress and
increases your injury rate. Follow the steps
above and you’ll see the positive impact on
your game and your overall health and
fitness.
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