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Strength training for youth athletes is a very
controversial subject across all types of
sports. In golf, common questions include…when
should my golfer begin with an exercise
routine, what types of exercises should he/she
be doing and how should a program be
structured based on their age?
According to the American Academy of
Pediatrician’s Committee on Sports Medicine
and Fitness, seven to eight year old
children can safely perform strength training
exercises within the 12 to 15 repetition
range. It is commonly recommended, though,
that all weight lifting in this age group be
properly supervised and instruction given by a
qualified professional. In consideration of
the growth and maturity variables that take
place between the ages of 7 and 17, here are a
few guidelines you can follow to help the
physical development of your junior golfer.
General Strength
When children begin a formalized strength
training program, it is important to focus on
more general athletic movement. At each phase
of their development they will have an
opportunity to build upon what they have
learned which is why the foundation of
movement is so important. Each child will
begin golf and exercise with various strengths
and weaknesses. Some will have better balance.
Some will have better rhythm. Some will have
better overall movement…better flexibility…
better coordination. The goal in this stage is
to help children develop those skills they are
excelling in and learn those that will benefit
them in later years. For ages 12 to 14, up to
80% of training should consist of more general
strength training.
Directed Strength
Now that the golfer has built a foundation
around general strength and movement
preparation, they are now ready to begin
focusing on the muscles used for golf. They
will start by altering the loads they use to
lift weight. They may be changing from body
weight exercises to adding dumbbells and other
external resistance. For ages 14 to 17, 50% of
the physical preparation is still general
while the remaining 50% can be more directed
towards golf.
Special Strength
Special strength is classified as movements
which more readily resemble the actual motions
and speeds of golf. For ages 17 to 20, up to
35% of training should consist of general
movement and overall conditioning while the
majority of training (65%) takes on the
characteristics of special strength for golf.
By altering the speed of movement when
performing various exercises, the golfer can
train more specifically to reach his or her
full potential for key tournaments and events.
For example, they can train using different
exercises at slower speeds, then pick up the
pace and perform exercises with these greater
speeds as they enter tournament season.
Reference:
Drabik, J. (1996). Children and Sports
Training: How future champions should exercise
to be healthy, fit and happy.
Grasso, B. et al. (2006) Developing
Essentials: The foundation of youth
conditioning. |
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