Training Your 9 to 12 Year Old Golfer

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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