Of all the articles I have written for junior
golfers, I think this may well be the most
significant. Why? Because all competitive
junior golfers are seeking something similar.
Each junior I work with wants to improve and
reach their potential. Each junior wants to
know they have maximized their opportunities
for success.
The questions I get most often from parents
and juniors revolve around increasing swing
speed for better distance and/or producing
greater strength and/or eliminating the
potential for swing faults now and in the
future. To me, the answers are all similar to
each of these questions. In fact, they can all
be placed in 5 simple areas of exercises,
drills and movement patterns that teach
golfers how to move more efficiently and
effectively in their swings which always
optimizes their abilities to perform at the
highest levels in golf.
Improving balance-maintaining good
balance in your swing while your body is in
motion can be trained with different
exercises. Here is a great drill to help
improve your balance.
Drill: Stand on one leg with the opposite leg
extended. Make circles with the extended leg
while simultaneously making circles with both
arms extended above your head. For an extra
challenge, try moving each arm in a different
direction.
Developing better rhythm-the golf swing
requires that you transition smoothly from
your backswing to your forward swing with a
sense of feel. Understanding how to alter this
rhythm and develop a better sense of feel, you
can use the following drill.
Drill: Set up 4 to 8 obstacles which are
placed at varying distances. Run over each
obstacle varying the number of steps in
between each one.
Understanding spatial orientation-
Junior golfers often lack stability and
overall coordination in the early years of
their development. There are lots of drills
you can do to help improve your senses and
where your body is in different phases of the
golf swing.
Drill: Try throwing a medicine ball overhead
and catch it from behind by reaching behind
your back. For some variety and challenge,
then throw it back up and over your head and
try catching it in front.
Increasing speed of reaction-Increasing
speed in the golf swing is a major
contributing factor to increased distance. To
improve your reaction speed, here is a great
exercise.
Drill: Grab a medicine ball and a partner.
Have the partner throw the medicine ball at
varying speeds and different positions at
random. Alternate between high and low, left
and right patterns and attempt to catch the
ball before it hits the ground.
Improving synchronization of movements-
What happens in the downswing between the
hip rotation and shoulder turn is a perfect
example of the ‘synchronization’ your body
must go through to make a smooth transition in
your golf swing.
Drill: Begin making large circles with your
right arm while making a punching motion to
the front with your left. Now, try this with
while standing on one leg.
Try working on a few of these drills and
exercises as a way of improving your
coordination and overall quality of movement
patterns. You may be surprised at how quickly
you see a transfer to your game in all those
areas where you most seek improvement.
Ref: Drabik, J. (1996). Children and Sports
Training: How future champions should exercise
to be healthy, fit and happy.
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