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The astounding increase in competitive junior
golfers around the world has led to more
questions regarding appropriate training for
the younger age groups. There is definitely a
lack of training information, in general, for
this group and the information that is out
there is quite dated. Here are some important
factors and guiding principles in working with
this impressionable age group.
What is the best number of exercises?
For this age group, it is important to be
selective about the exercises you chose to
make sure they have a specific purpose for
your junior golfer. It is likely your junior
already has a very full schedule with school,
homework, family time, friends and golf
practice and play. Limit the number of
exercises and sessions to make sure the most
important principles of consistency,
progressive growth, and building a foundation
for the future is at the top of your list. I
would recommend adhering to 2 workouts each
week with 8 to 10 exercises each session.
Determine the essential exercises that should
be done and then focus on the quality of the
workout. Always make sure your junior is
having fun! The desired outcome for these
workouts is not only to improve a golfer’s
physical performance, but create lasting
impressions of what exercise, peace of mind
and a good work ethic can do for one’s self
image and confidence.
How many sets and reps should I start with?
The most important answer to this question is
to do only as many sets and reps as a junior
golfer can continue to keep good form. In
other words, if the suggested number of
repetitions is 10 and the golfer loses form
and risks injury after 6 repetitions, then
this is where they need to stop until they are
able to better handle the loads and
requirements. Having said that, a range of 10
to 15 reps for bodyweight exercises is a good
place to start to force the body to adapt and
make changes.
What type of resistance should I start with?
First, let’s look at our available options
which include working with just our own
bodyweight, dumbbells, barbells, medicine
balls, fitness bands, machines or fitness
balls. Each of these provides external
resistance and has its own set of advantages
and disadvantages. For the youngest golfers,
it is really important to focus on mastering
movement patterns in all planes of motion as
well as becoming the master of their own
bodies. We refer to these types of movements
as setting the foundation for all athletic
movement in the future and can be progressed
as their age and training advances. So, junior
golfers in this age group should focus mostly,
if not exclusively with bodyweight routines
with the addition of medicine balls and
fitness bands as they progress.
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