Training Today's Junior Golf Athlete
by PGA Teaching Professional Marc L. White
Fitness is certainly a hot topic in the golf business today. Most professional golfers adhere to some golf specific workout regimen on a regular basis. I think statistics have proven that a more fit athlete is not only healthier, allowing him or her to handle the stresses of tour life, but can also give them that needed edge their looking for between the ropes.
As a certified golf fitness instructor, along with being a PGA teaching professional, I want my junior students to train as athletes and not just as golfers. Let me explain. I’m sure that most professional golfers participated in an array of sports and other athletic activities growing up. I know I did. Too often today, parents are telling me that their child has stopped playing all other sports, focusing solely on golf. I disagree with that. Sports like soccer, baseball, tennis and swimming certainly involve different athletic movements and physical development. There are five physical elements involved in becoming a complete golfer; Strength, Balance, Power, Flexibility and Endurance. These elements can start to be developed early on and are the foundation of any athletic endeavor. For the most part, the best golfers in the world are also exceptional athletes. It’s been said that Tiger Woods could probably have played professional football, baseball or basketball. In his prime, Nick Faldo was tested to be as fit as a world class Olympian. Now that’s an athlete.
At what age should a child start with a fitness program? I have them starting as young as 4, 5 or 6. Most of these youngsters start by performing simple balance exercises on either a balance board or Bosu ball. Weight training (lifting) shouldn’t start until they can prove to support their own body weight, i.e., push-up, lunges or planks. I head up a special junior golf clinic in the summer at Oakhurst Golf and Country Club for golfers ages 4 through 7. It involves the juniors participating in, and in many cases, learning new motor skills such as throwing a nerf football, hitting a badminton birdie, playing teeball and kicking soccer balls. I want to develop athletic movement. Then we hit golf balls.
As juniors mature, it becomes more important to identify and then develop any physical weaknesses. One of the cruel aspects of this game is that any physical weakness we have will be exposed, resulting in compensating movements which can lead to long term swing faults. This is another reason to train like an athlete.
I’d like to close this article with some very important suggestions for those of you looking to begin a fitness program. First and foremost, it’s important to begin your workout program with a fitness evaluation from a certified fitness instructor. Identify where your weaknesses are immediately and be sure to address those issues. Second, it is extremely important to train with proper form and technique. You not only risk injury, but your development and performance will suffer with incorrect load and unload technique. Third, for any golf specific training programs, it’s important to train with lighter weights (60% - 70% of your maximum load), but increase the number of repetitions you perform. Finally, once a fitness program has been designed specifically for you, always allow time for the necessary rest and recovery. This time allows the muscle to regenerate, strengthen and grow.
Commit to an overall fitness program in 2009 and watch your swing become stronger and your scores lower. Good luck and don’t fear going low!
Marc White is a 22 year member of the PGA of America and is currently the Supervisor of Instruction at Oakhurst Golf and Country Club in Clarkston, Michigan. He also owns and operated the Marc White Golf Training Studio inside Great Lakes Athletic Club in Orion, Michigan. Marc is a Titleist Performance Institute - Level 2 Certified Golf Fitness Instructor and offers golf fitness programs to adults and juniors.