All junior golfers want to maximize their golf fitness potential in the off-season. Unfortunately, few have the proper advice to accomplish this important task since golf is a unique sport. For many, the golf season is year-round, and others must wait out the entire winter before they can tee it up again.  For our purposes we will break the off-season golf training routines into three seasons: Fall (September, October, November), Winter (December, January, February), and Spring (March, April, May).

Please note: With regards to weight training, no junior golfer should use weights unless they first be proficient at using body weight exercises such as push-ups, pull-ups, planks and lunges.  While there is no defined age for junior golfers to begin a weight training regimen, it’s widely accepted that junior be over 14 years old.  With this in mind, there are other growth factors to be considered.  Before a golf fitness program with weights is uses, a consultation with a golf fitness professional is highly recommended.

Fall Golf Training:

Fall golf training will focus on recovery and preparation. By the time September comes around, the junior golfer has actively participated in a full range of competitive events throughout the summer.  Especially for a junior golfer, there is a lot of wear from competition, traveling, and lingering injuries. This is a good time to let your body heal and recover from the summer events, and prepare for a solid off-season golf fitness program. Parents schedule regular physician examination and if required physical therapy evaluations.

Keep September simple and avoid golf practice. Let your body recover and re-charge your mental game. Simply, keep well hydrated to facilitate decreased inflammation and faster healing. And fitness activity in September should be limited to low-impact sports like, swimming, biking, and water sports.

Golf fitness and strength training can begin in October and November once any lingering injuries subside. Continue to work on your flexibility to help reduce the potential of injuries. At this point your golf fitness can incorporate strength training along with your cardiovascular exercises. Focus on higher repetitions with lower resistance to condition your body for the next 2 months for heavier weights in the winter.  For example of an exercise, do sets of 15 reps with less weight instead of 8 reps with heavier weights.

Winter Golf Training:

The winter golf training will focus on strength and power. As always, work on your flexibility. Regular golf practice should resume. Just keep in mind that an age appropriate golf training program should be sought. Part of the golf training may include adding explosive exercises such as Plyometrics. Plyometric exercises are more functional and dynamic to help you effectively generate more speed and power. The winter training will help build a strong foundation to carry you into the next season.

Spring Golf Training:

As spring comes around, most junior golfers will play in more tournaments and have more travelling. This is a good time to concentrate on golf specific exercises that focus on your larger muscle groups and shoulder muscles. This includes your core, legs, hips, and rotator cuff muscles. Again, always keep your flexibility in check. Your flexibility in combination with your solid strength foundation that you built up in the off-season will affect the efficiency, quality and safety of your swing. As your playing schedule gets into full swing, it is recommended to continue your golf training program.

Golf is a stressful sport on the body and, as a junior golfer, exercise caution and watch for signs of overwork.  Your in-season golf workouts should continue on a similar schedule that was utilized in the off-season, just reduce intensity and duration. Seek a qualified personal trainer that has the expertise with junior golfers to develop a proper golf fitness program. Be ready and have a productive off-season.