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 It’s Time to Get a Jumpstart on your Fitness for Junior Golf

You might be one of the many junior golfers already aware of the benefits of a strength and conditioning program as a compliment to your golf game. Yet, there are still many juniors who are unsure of the direct benefits to their game. According to a recent study published in the Journal of Strength and Conditioning, here are some reasons why it might make sense.

 -Clubhead speed was increased by 7 to 10% or the equivalent of 10 to 15 yds. with no negative effects on accuracy.

 -Strength training was shown to improve muscular strength and local muscular endurance which has a positive impact on golf swing consistency during an 8-hour, 36-hole round of competitive golf.

 -Strength and flexibility programs demonstrated better putting distance control performance among elite level collegiate golfers.

 -An increase in strength and flexibility allowed competitive golfers to adopt more optimal swing mechanics.

 There is no question that junior golf is becoming more competitive with each passing year. Take advantage of this research report and many like it that continue to point out the merits of strength training and conditioning for competitive junior golfers.

 Now, here are a few great exercises to give you a jumpstart on your fitness for junior golf!

Push Up-Pull In This is a great combination move for building upper body strength while engaging the core muscles at the same time. Begin by placing your feet on top of a fitness ball. Proceed into a full push up by slowly lowering your body to the ground. Once you return to the start position, begin rolling your feet towards your upper body with your knees tucked in. Keep those abs tight!

Hips Down-Knee In One of the great things about combination moves is that it allows you to accomplish several objectives within one exercise selection. Not only does this move strengthen your glute muscles for the swing, but it focuses your body to maintain better balance while working your core. Place your head and neck on a fitness ball while your feet are firmly planted on the ground. Lower your glutes towards the floor and tightly squeeze them on the way back up. As you approach the top of the movement, lift one leg up as you lead your knee towards your chest.

Squat to Rotate Be sure to work hard on building those legs independent of one another. We need strength in both to get the most out of your swing. Place one leg on top of a fitness ball and extend the leg to the side. Lower your body to a full squat position while sitting back on your heels. As you raise your body up, begin rotating away from the ball until you are in a standing position.  

*Effects of Physical Conditioning on Intercollegiate Golfer Performance. Brandon K. Doan, Robert U. Newton, Young-Hoo Kwon and William J. Kraemer, pages 62–72.

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