Back in the day, there was belief that lifting weights at a young age was dangerous, could stunt growth, and cause injuries. We now know, that is the complete opposite. They may not be putting on a ton of strength at a young age, but will benefit from the neural adaptations of moving well, bracing (so important), and learning the fundamentals.
When it comes to training programs for junior golfers, the most important part is mastering the basics. Learning the proper way to hinge, squat, get-up, and do pull-ups and pushups. Once proper form and patterning occurs, then weight can be added and progressed appropriately. Most athletes aren’t doing this. If you want your athlete to get ahead of their peers not just in sport, but life… get them to own the fundamentals of movement.
One of the most important, but most feared movements is probably deadlifts (oh my, they are bad for my back). I promise with proper bracing and technique these movements are essential for the junior golfer. It teaches them how to load the posterior chain (think back of the body) while also maintaining a neutral spine. We need to hinge just to set-up for our golf swing! Plus, this will help reduce injuries.
In addition to learning the basic movement patterns, mobility is going to be essential for the junior golfer. With golf being a one sided dominant sport, muscle imbalances will occur, tightness will happen, and injuries can occur (golfers elbow, low back, knees, etc). That is why proper mobility training is needed, but often neglected early on.
If you have a young golfer at home, help them with their game by getting them to learn the basic movement patterns and mobility work early on!
The ANCHOR Golf Fitness program is led by Titleist Performance Institute (TPI) professionals with over a decade of experience. This program focuses on increasing club speed/power, reducing pain, and promotes longevity in your golf game. Each personal plan includes a TPI evaluation to identify your strength, weaknesses, and muscle imbalances. Our training focuses on strengthening foundational muscles, addressing instabilities, and improving swing power/speed tailored to your individual needs—whether it is flexibility, core strength, or overall balance.
Questions? Respond to this email and we would be happy to help!
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