Strength training for young athletes is somewhat controversial. Although there has been concern about growth plate damage in kids and teen who lift weights, the American Academy of Pediatricians, American College of Sports Medicine and the National Strength and Conditioning Association support strength and weight training for children as young as 7 or 8, assuming they meet certain conditions. Junior golfers range from age 7 to 19. The youngest junior golfers can do a limited amount strength training. High school- and college-age junior golfers who are particularly serious about the game often incorporate strength training into their workouts four to five days per week.
Strength Vs. Weight Training
Fitness instructor and golf biomechanics expert Susan Hill emphasizes that strength training is not the same as weight training. Hill says that junior golfers should not be lifting heavy weights. Instead, they "should begin with body weight exercises that place an emphasis on many muscle groups and movement patterns which mimic real life movements such as pushups, pull-ups, and multi-directional lunges." If weights are used, Hill recommends light weights and more repetitions.
Safety and Supervision
Correct technique and proper supervision is particularly important for junior golfers and other young athletes to minimize the risk of injuries. Youngsters should warm up for 10 minutes before starting strength training sessions and should stretch afterward. Two or three strength training sessions per week, and one or two days of rest between sessions, are plenty for younger junior golfers.
Equipment
Golf fitness trainer Scott Shepard uses elastic bands that provide resistance for golf specific exercises, which include lateral, forward, backward and rotational movements. The bands are used by some of the top players on the PGA and Ladies Professional Golf Association tours. Shepard and other instructors stress that strength workouts for juniors are intended to improve their golf games and enhance the overall health and fitness of the youngsters who participate.
Teen Junior Golfers
As junior golfers hit their teen and mid-teen years, strength training becomes more important. Junior golfers might have swing coaches, club fitters and even sports psychologists. At the college level, golfers often work out with the strength coaches four or five days per week. Junior golfers who participate in a strength training program before college might be at a competitive advantage over their peers.
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