Category: Golf Wellness

Spend 5 minutes a day to create more lag, more release thus more distance for junior golfers

Here is one of our favorite golfers of all time, Stan Utley.  Mr. Utley and his son attended one of our junior golf exposure camps in Dallas.  We talked about many many aspects of junior golf.  One topic of discussion was “how do we get junior golfers to release the golf club?”.  Further discussion brought us to the Orange Whip.  Mr. Utley firmly believes the Orange Whip naturally creates lag in the golf swing.  Thus creating a release of the golf club.  Listen to this great video with Mr. Utley.

“I use the Orange Whip to make sure my swing is how I want it” – William McGirt, PGA Tour Winner

Designed exclusively for juniors, the lighter weight and shorter length of the Orange Whip Junior, allows junior golfers to feel if they are maximizing their swing tempo and balance.

Three key components that make up the patented design of the Orange Whip Junior; a weighted orange ball, a counterweight, and a very flexible shaft.

The orange ball replaces the clubhead and allows you to focus on swinging naturally without worrying about the position of the club face. It’s weighted to promote a fluid swinging motion rather than a jerky hitting motion.

The counterweight balances the Orange Whip Compact, stabilizing your swing from the start through the finish. It’s essential in providing critical feedback on whether you are loading and unloading the golf club properly.

Our proprietary shaft naturally promotes the need to swing in rhythm creating synchronization between your arms, upper body, and lower body. The result is a perfect tempo and balanced swing creating more consistent and powerful shot-making on the course.

Feedback from the Orange Whip Mid-Size is instant and any wobble in the swing indicates a need to improve tempo and balance. Swinging it, you will naturally find the tour like motion needed to be a better golfer.

Benefits of Using the Orange Whip

One of the best and often overlooked features of the Orange Whip is the ability to use it indoors without compromising its unparalleled performance. It only requires a minimal amount of space and 5-10 minutes of training time per day. No golf swing trainer is more time efficient and effective. You can work with an Orange Whip year-round and never again have to depend on weather conditions or daylight when you want to improve your golf swing and fitness. It’s the ideal tool for those living in challenging winter environments and busy individuals with little time to practice.

The Foundation Drills are the core group of training exercises designed to maximize the effect of the Orange Whip. These can be performed in a single daily workout. To increase benefits to fitness and flexibility, 2 or more sets per day are recommended. In general, only 5 to 10 min every day is required to notice some results. This minimal time requirement makes it easy for almost anyone to incorporate these drills into their schedule.

When used regularly, the golfer will quickly see noticeable improvements in their golf swing such as, increased flexibility and strength, enhanced coordination, and a perfectly balanced tempo.

The weight on each end of the flexible shaft provides a low-impact stretch while swinging.

The Orange Whip provides a core muscle workout when used during repetitive motion drills. The wrists and forearms receive a workout doing various drills and during the hinging action while swinging.

The Orange Whip synchronizes the arms and body while swinging it repetitively. If this motion is out of sync, the user will lose their balance and/or feel awkward.

As the arms and body work together, a natural rhythm takes over the swing. This is how your tempo develops, some may be fast or slow, yet always in balance with an efficient motion.

With an Orange Whip, anyone can make the most out of the winter months and improve without hitting golf balls. If a golfer trains their swing without using a ball, the mind and body will allow the swing to develop naturally. The Orange Whip can eliminate the ‘hit’ instinct from your mind and consistency can be developed.

In addition, once a person athletically learns how to swing the Orange Whip, I encourage the user to try and feel where the Orange ball would release off the end of the shaft. This is a great mental exercise for those who want to improve the accuracy of their golf shots.

When using the Orange Whip indoors, make sure there is sufficient space to swing freely in all directions. A garage or spaces with vaulted ceilings are ideal. Be sure to eliminate all obstacles and restrictions prior to swinging. Pay special attention to doors and entrance areas. Do not swing the whip near these areas and take the necessary precautions to avoid contact with unsuspecting persons entering a space near the path of the Whip.

10 secrets to raise your SAT/ACT score with Prep Expert a Mark Cuban Company

College Golf Camps is focused on offering junior golfers everything they need to play college golf.  One of the most common questions at our camps is “What is a good SAT/ACT score?” or “How many times should I take the SAT/ACT?”.

College Golf Camps is not the expert in the test-taking field, however, we know the expert, Shaan Patel at 

You may have heard of Shaan Patel.  He was originally on the show “Shark Tank”.  Mark Cuban invested and now Shaan is becoming a household name.

Shaan Patel, an associate of College Golf Camps is now offering a 50% discount on the following products.

1. 6-Week Flagship SAT/ACT Prep Course
2. 3-Week Fast Track SAT/ACT Prep Course
3. Self-Paced Video SAT/ACT Prep Course
4. Weekend Review SAT/ACT Prep Course
Please College Golf Camps and ask how to activate the 50% discount.


Athlete’s Mental Edge – how can YOU improve quickly!!

College Golf Camps is on a mission to improve junior golf.  What if you could predict future performance?  What if you could identify areas for improvement?  What if you could measure the “it” factor?

Every junior golfer sends college coaches their resumes filled with relatable data about their golf games.  Swing profile, tournament profile, stats, test scores, videos, etc.  Almost never do you see junior golfers measuring their mental game or their competitiveness.   What if you could provide your swing coach or college coaches your mental framework.  In terms of, how do you best respond to direction?  College Golf Camps research team has found a way to help identify your mental holes and more importantly how to fill them.

How would you respond to the following comments:

“I am more concerned about details and take more time to polish and perfect my skills than most people I know.”

“I am more capable of staying focused on the game in pressure situations than most people I know.”

“Other people in my life have to accept the fact that my education, my sport, or my career comes first.”

“Others would describe me as a person who performs extremely well under pressure.”

“I compete with myself physically.”

You need to take this test.  It will blow your mind.  Your development will soar to new heights.  More importantly, your trajectory for improvement will increase dramatically.

Would you like to take this test?

Dr. Nick Molinaro, a College Golf Camp associate uses this test to improve player performance.


Learn more about TAIS, click here

Athlete’s Mental Edge (AME) Fact Sheet


AME is an innovative Web-based program designed to provide athletes with detailed mental toughness assessment and training strategies to help them perform better in competitive, pressure-filled situations. Critical performance factors include focus, confidence, discipline, and leadership.  AME is based on the internationally respected and widely used TAIS (The Attentional and Interpersonal Style) test, which was developed by Dr. Robert Nideffer in 1976. Every athlete, from the high profile professional to the weekend warrior, can now Perform Under PressureÔ by participating in the program and comparing their results with top athletes in various sports.

WHO can use AME?

Any recreational, amateur or professional athlete interested in performing at their fullest potential.

Coaches at any level interested in getting maximum effort out of their players.

Parents who want to help their sons or daughters to focus on success.

HOW does AME work?

Participants answer an easy-to-understand on-line inventory that measures attentional strengths and weaknesses, decision-making style and interpersonal preference.  Based on TAIS technology, AME provides a direct link between concentration, personality characteristics and performance.  AME provides a detailed diagnosis of the individual athlete and provides vital feedback that teaches users how to better concentrate and focus their minds in pressure-filled sports scenarios.  Aside from on-line instruction, users can take advantage of a team of leading sport psychology professionals that offer personalized face-to-face evaluation and assistance for athletes and teams.

WHERE does AME draw its information from?

Winning Mind has collected over 25 years of TAIS data from comparison groups including Olympians, professional athletes, coaches, high-level amateur athletes, military leaders, business executives and sales managers. AME comparison groups include MLB 1st Round Draft Picks, NBA players, coaches, NCAA football players, elite and amateur golfers, Olympic basketball, hockey, skiing, cycling and volleyball athletes and tennis pros.


Ask questions, seek advice, it’s FREE information for junior golfers, parents, coaches, everyone!!

We have created a community of people through our junior golf camps that we are very proud of.  We have so many visitors asking great questions.  Here, we provide a stage for FREE information, advice and opinions, share joys and 3 putts, don’t mention the word shank.  Most importantly, we want you to  interact with other junior golfers, parents, coaches, instructors, etc.  College Golf Camps Forum 

Who are these regular visitors? Some are junior golfers or parents of junior golfers or coaches or whoever.  Some are experts in a field of study such as mental training, fitness, swing mechanics, etc 

Ask questions, volunteer advice, talk about your experiences … Anything related to golf….kind of like standing on a driving range…..

We ask that you take a minute to read the forum rules and etiquette.

What are the Forum Rules? College Golf Camps Forums 

We ask that you follow these simple rules to allow us to keep our forums open to all that may want to post. We ask that you respect the purpose of the forum and do not act in any way that harasses or personally attacks an individual or group of individuals. We also insist that you act in a manner that ensures a high quality of discussion in the stated purpose of the message board.

Thank you and please read on.

Forum Rules, College Golf Camps Forums 
In order to facilitate the free and respectful exchange of opinions about all things golf, the following rules must be observed. PLEASE READ THESE RULES CAREFULLY. Failure to comply with any rule may result in loss of privileges.

We expressly reserve the right to deny authorization to any person at any time, for any reason, as well as to delete in its entirety any post or link to material which we, in our sole discretion, deem to be:

  • offensive to the sensibilities of ordinary persons,
  • contrary to the rules or purpose of this website,
  • or which might subject us to legal liability.

Posters will be expected to maintain basic courtesy toward the opinions of others. Please avoid negativity and stay positive, everyone is entitled to an opinion.

We expect members to agree or disagree in a civil manner. Personal attacks will not be tolerated.

No Spam or posts containing Advertising are allowed without the express permission of the publishers of the Forum Boards (Ask the Board Admin for information).

The use of profanity will not be tolerated. Posts containing inappropriate language will be removed.

The use of HTML code (where allowed) in posts should be limited to golf related links. Please avoid lengthy files.

For performance reasons, please limit any graphics to which you post links to images 100K or less in size. If you’re not sure, don’t post it!

Under no circumstances will any graphics or links to pornographic, racially offensive or any other offensive material be permitted.

Please refrain from posting using ALL CAPITAL LETTERS. Capital letters are great for emphasis, but it is annoying to read posts that are all caps. Even posts that are almost all caps may be removed without warning.

If you have nothing constructive to provide on a forum (determined by any of the Board Administrators) your posts can be removed without warning. If you continue to make posts that offend any person or group, you may be banned. Further abuses or violation of these terms and conditions will result in an “abuse report” being filed with the offending parties ISP.

College Golf Camps Forum is intended to be an “Idea and Information” exchange, to help anyone involved in junior golf.

Enjoy the College Golf Camps Forums

Dr. Nick Molinaro – How to Enter the Flow State in Golf

Dr. Nick recently wrote a great article for  Dr. Nick is a frequent guest speaker at College Golf Camps of America.  We love this article because simply explains how performance is not forced.  Enjoy the information from our friend Dr. Nick.

CGC Staff

How to Enter the Flow State in Golf

Sport psychologist, Dr. Nick Molinaro explains how the right pre-competition preparation can help golfers get into the ‘zone’ or ‘flow’ state to achieve their highest levels of performance.

One of the most frequent questions I am asked by golfers of all abilities, coaches and parents is how to enter the zone or flow state in golf. The profession of sports psychology has different opinions about the ability to enter this highest level of performance. Some believe it is random and more serendipity-like while others believe it can be experienced by effective decision making of selective attentional shifting. Mihaly Csikszentmihalyi, a Hungarian Psychologist, noted in his study on Happiness:

“The best moments in our lives are not the passive, receptive, relaxing times…The best moments usually occur if a person’s body or mind is stretched to its limits in a voluntary effort to accomplish something difficult and worthwhile.” (1990, p. 3).

I believe that an athlete can proactively set the stage for entering “Flow” states by utilizing the model Csikszentmihalyi designed.

Every moment in practice and competition a golfer has the opportunity to choose where to place their attention. I will provide a more in-depth discussion in the future about how this system is employed so, for now, we will make it simple.

The golfer should identify a challenge they want to stretch themselves towards. It is not simply the number of fairway hits, coming through the ball, etc. It is the mental process that demands attention. Some great examples are remaining focused, relaxed and present prior to making contact with the ball. If the player has some basic skills in each of these areas than the challenge is to do it more effectively.

Using a scale of 1-10 for Focused Effort (FE) the player identifies the specific mental skill and assigns a challenge level to it for their FE target. Attaining the target score of FE as frequently as possible for the entire round would be the challenge. The targeted skill is to employ it with the target FE each time they hit a shot. For example, being focused, relaxed and present with an FE of 8. Initially, this may appear easy, but I can assure you, it will take lots of practice to do so.

Here is the model Csikszentmihalyi developed:

How to enter the flow state in golf

Note that:

  • low skills and low challenge produce APATHY;

  • high skills and low challenge produce BOREDOM;

  • low skills and high challenge produce ANXIETY; and

  • high skills and high challenge produce FLOW.

Setting up a Challenge-Skills Balance for each competition helps in reaching flow states. Refer to Process Goals from my previous article to familiarize yourself with them.

I highly recommend this exercise:  identify a process goal for the skills and FE on a scale of 1-10 for the Challenge. Be sure to construct the Challenge-Skills Balance before each of your competitions as well as for your practice sessions.

Flow State in Golf

Channing Hensley’s Pre-tournament and Practice Notes

I asked one of my very talented high school juniors, Channing Hensley, who has committed to UNC Wilmington, how she prepares for her competitions and practice sessions and she kindly provided the following notes.

1Tournament Play Preparation

  • When possible, always play a practice round to familiarize myself with the course layout and greens.
  • If not possible, do course research and map out via web and diagram into yardage book.
  • Go through each hole and visualize strategy based on hole layout, yardage and map strategy into the yardage book. Develop my game plan.
  • Do a hole-by-hole visualization and see myself playing the hole.
  • When playing the practice round, drop balls from various locations around each green to practice chipping/pitching. Do the same on the greens for putting.
  • Work on pre-shot routine (cadence and visualization) techniques.

2Preparation for Practice

  • Never practice without a plan or goal.
  • Write down objective for the day before arriving at the course.
  • All drills will have outcome based results that I can track to help create a similar to tournament fee.
  • Dedicate a certain amount of time for practice sessions and take breaks every 30 minutes to stay mentally sharp.
  • Place heavy emphasis on process and pre-shot routine and implement before each shot during practice.
  • Finally, and certainly not last, make it fun! Realize how much I enjoy the game and be thankful for the opportunity I have to play it.

More recommendations for pre-competition preparation to come in future articles.

I would love to hear from you about your ideas, comments or questions below.

Dr. Nick.


dr-nick-molinaro-womens-golfOur contributing writer in Sport Psychology, Dr. Nick Molinaro is a licensed psychologist with specialties in Counseling, Human Development, and Sport Psychology.

Although his clients have ranged from the NASCAR, NBA, NFL, USA Ski and Gymnastic Team members, he is mostly known for his work with golfers. Dr. Nick has worked with players on PGA, LPGA, Symetra, LET tours as well as collegiate players at some of America’s most prestigious colleges including Oregon, Notre Dame, U Arizona, and U Texas,

Dr. Nick is the Mental Coach for the Michael Breed Golf Academy at Trump Golf Links, Fiddler’s Elbow Golf Academy, NJ and is an Advisory Board Member on and the Fellowship for Christian Athletes. He is frequently a guest on The Golf Fix on The Golf Channel and the 19th Hole Weekend Edition on CBS Sport Radio.

Find out more about golf psychology at Dr. Nick’s website, and follow him online on Twitter and Facebook.

Four Guiding Principles for Golf Fitness Exercises

Golf fitness exercises help to keep vital golfing muscles in good shape, and this is important for preventing injury and being as on top of your golf game as you possibly can.

Remember that golf fitness exercises help to improve agility, endurance, flexibility, and overall strength and control, and junior golfers can use all of these golf fitness exercises as well.

Here are a few golf fitness exercises that you junior golfers should use to improve your golf game and keep your bodies in prime shape for competition.

Keep in mind that all golf fitness exercises should be done with the golf club in hand.

1- Core Muscles:

Stand with your golf club in front of you, one hand on each end of the club. With club in hand and arms apart, stretch the trunk in each direction until you feel the muscles stretch, but not so far or so hard that you feel pain. This exercise will helps to keep the muscles in your sides, back, and abdominal limber in good form.

2- Legs:

As with other golf fitness exercises, leg warm ups are also done with the golf club in hand. Not only will it provide a good deal of balance in this instance, but it also allows for support in precarious leg exercises. With the golf club in hand, you should perform toe touches and squats.

3- Lateral Muscles:

While you still use your club for support on this exercise, it is done a bit differently. Hold your golf club above your head with your arms shoulder length apart. Bend the body from right to left until you feel enough of a stretch in each area for that to be satisfying. Don’t overdo it, as lateral muscle strain can really be a pain the next day.

4- Shoulders:

Shoulders are an important area for golf fitness, but exercises can be done with ease. One of the easiest ways of exercising this part is to put your golf club behind your shoulders with one hand and reach back with the other. This will cause the shoulders to stretch in the right places, and you can easily tell when the stretch is getting to be too much, so take care not to overdo it.

Always keep in mind that the body needs to go through rest, recovery and regeneration in order to develop properly. So, we should always allow some time for our body to relax between tow exercises.

“Golf Fitness Exsercises.” Golf Fitness Exsercises. Copyright © 2006-2007 Junior-golf-guide, n.d. Web. 08 Nov. 2016.

Nutrition Tips with Rika Park

Golf Nutrition Tips for Junior Golfers

A healthy diet is an important factor for achieving peak athletic performance, especially for junior golfers.  In this article Rika Park, IJGA Strength and Conditioning Coach, gives some quick tips for a well-balanced diet.

Golf Wellness & Health Information

1. Be sure to consume enough energy (calories) every day. Low energy intake can result in:

  • Loss of muscle mass
  • Menstrual dysfunction
  • Loss of bone density
  • Increased risk of injury, fatigue and illness
  • Prolonged recovery process

2. Carbohydrates

  • Should consume 2.7-4.5 grams of carbs per pound of body weight
  • That’s 6-10 grams of carbs per kilogram of body weight for our international friends
  • Carbohydrates maintain blood glucose level during exercise and replace muscle glycogen

3. Protein

  • Should consume 0.5-0.8 grams of protein per pound of body weight
  • That’s 1.2-1.7 grams of protein per kilogram of body weight
  • Protein intake is usually met by the daily diet alone
  • Very important for tissue repairing process

4. Fat

  • Should account for around 20-35% of total caloric intake
  • Consuming less than 20% of total diet does not benefit performance
  • Is a source of energy
  • Fat soluble vitamins and essential fat are important for athletes
  • A high-fat diet is not recommended

Golfers Diet Tips by Rika Park

About Rika: A native of Japan, Rika Park came to the United States when she was 14 years old. An IJGA alum, Rika trained at the International Junior Golf Academy for four-and-a-half years. She played NCAA DI golf at the University of Miami, where she majored in Exercise Physiology and minored in Sports Medicine. Rika is TPI Level 2 Certified. She can be reached at

-@ijga_. “Nutrition Tips from Rika Park – IJGA.” International Junior Golf Academy IJGA. International Junior Golf Academy, 01 July 2016. Web. 21 Oct. 2016.


Winter Golf Workouts

As winter is quickly approaching, Interlachen Director of Instruction Luke Benoit, provides some workout tips that help junior golfers over the winter months.

Build Swing Speed

“My number one recommendation to almost all juniors is to pick up clubhead speed by simply swinging a club every day,” reports Luke. “No need to even hit balls, just swing as fast as you can! Twenty hard swings every day will help you build up clubhead speed quickly.” Benoit trains numerous high school and college golfers during the winter and tailors exercise plans based on the unique attributes of each individual person. Athletes who play other sports have different exercise needs than those that just play golf, for example.

Offseason Training

Benoit also likes to create custom training programs based on what a golfer’s game and swing need. “For instance, if you’re already pretty strong, it might make sense to work more on flexibility than strength,” he says. “If you’re skinny and flexible, then you probably need to start adding some serious strength to your frame.” Benoit says the best plan is to find a golf fitness instructor who can create a workout specifically for you.

Weight Work

In a general sense, Benoit recommends integrating full body weight exercise like planks, push-ups, pull-ups and medicine ball tosses into any training plan. He says more often than not, discipline to keep the routine going is the biggest problem for most junior golfers. “My recommendation is to start small with an accomplishable goal of 20-minute workouts 3-4 days per week,” he suggests. “If you can keep that up for a month and want more, find a fitness pro that can develop a customized plan and get serious about it.”

Benoit is also on the staff at the Minnesota Golf Academy in Eden Prairie, which offers group workout classes every Saturday to help make fitness fun. He says there are many such programs around the state – just ask your coach or local Section Professional for more information.

That’s advice that all of us can use as we get ready for the 2017 season.

-Overson, Brian. “Winter Golf Workouts For Junior Golfers.” |. N.p., 28 Jan. 2015. Web. 13 Oct. 2016.

How Much Strength Training Should Junior Golfers Do?

Strength training for young golfers is rather controversial. Although there’s actually been concern about growth plate damages in children and teenager who lift weights, the American Academy of Pediatricians, American College of Sports Medication and the National Strength and Conditioning Association support strength and weight training for kids as young as 7 or 8, presuming they meet particular conditions. Junior golf enthusiasts vary from age 7 to 19. The youngest junior golf enthusiasts could do a minimal quantity strength training. Senior high school- and college-age junior golf players who’re particularly significant about the game frequently include strength training into their exercises 4 to 5 days per week.

Strength Vs. Weight Training

Fitness instructor and golf bio-mechanics expert Susan Hill emphasizes that strength training isn’t the exact same as weightlifting. Hillside states that junior golfers shouldn’t be lifting heavy weights. Rather, they ‘should begin with body weight works out that put an emphasis on numerous muscle teams and movement patterns which simulate real life movements such as push-ups, pull-ups, and multi-directional lunges.’ If weights are utilized, Hill advises light weights and even more repeatings.

Safety and Supervision

Correct strategy and proper guidance is particularly essential for junior golf players and various other young athletes to reduce the threat of injuries. Youngsters ought to condition for 10 minutes prior to starting strength training sessions and need to stretch later. 2 or three strength training sessions weekly, and a couple of days of rest in between sessions, are plenty for younger junior golf players.


Golf physical fitness trainer Scott Shepard makes use of rubber bands that offer resistance for golf particular exercises, that include lateral, forward, backwards and rotational motions. The bands are made use of by a few of the top players on the PGA and Ladies Specialist Golf Association tours. Shepard and various other teachers stress that strength exercises for juniors are meant to improve their golf games and boost the general health and wellness of the youngsters who take part.

Teen Junior Golfers

As junior golf players hit their teen and mid-teen years, strength training becomes more crucial. Junior golf enthusiasts might’ve swing coaches, club fitters and even sports psychologists. At the college level, golf players commonly exercise with the strength coaches four or 5 days weekly. Junior golfers who take part in a strength training program before college may be at a competitive benefit over their peers.

-Admin. “How Much Strength Training Should Junior Golfers Do? | Exercise & Fitness.” Exercise & Fitness., 18 Mar. 2013. Web. 07 Oct. 2016.

Fundamentals of Fitness for Junior Golfers

Junior Golf Fitness Exercises

As a junior golfer, you already possess early signs of discipline, commitment and great potential for your future in golf. You continue to develop emotional maturity, mental skills and strategies in addition to the ongoing development of your golf swing.

Now, it’s time to begin the process of physical development. Let’s start by learning the correct way to train for golf as you build a strong, healthy body and a solid base of support. These concepts will serve as your foundation for a lifetime of benefits in good health, protection from injury and better golf.

Learn proper guidance on form. Make sure your child receives proper instruction on exercise form as they begin a strength training program for golf. Adults can provide instruction and supervision to enforce safety and good technique. You can also consider hiring a trained professional to demonstrate proper form and safety measures. Most gyms have a junior program where they offer proper lifting techniques and protocols. Golf training programs for juniors should emphasize the principles of lifetime fitness and proper exercise form so they receive maximum benefits from exercise while minimizing any risks. Adults who design training programs for their children should provide an environment centered on enjoyment, positive reinforcement and the promotion of a healthy lifestyle.

Think about strength training as opposed to weight lifting. Your young players are not aspiring weightlifters or bodybuilders, but rather strength builders. Junior golfers 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. Weights can be used, but the focus should be light weights and higher repetitions. Simply choose 5 or 6 exercises and perform 15 to 20 reps while continuing your concentration on good form and technique. Never compromise on the quality of your movement in favor of increased repetitions. Begin with only a few repetitions until you master an exercise. Parents or instructors should provide clear instruction and close supervision.

Always include a warm up. Your child should begin each workout with a brief warm up of roughly 10 minutes. They can jog in place, perform jumping jacks, or do high knee ups. Once the body is warm, the muscles are now ready to do their part in strength training while minimizing the risk for injury. Your workout should end with a light stretching session to reap maximum benefits.

Give your body proper rest. Two or three sessions per week are plenty to benefit your strength, endurance and overall golf game. Junior golfers, just like adults, need to give their bodies adequate rest so they can undergo the repair, remodeling and regeneration process. Be sure to take a rest day or two between strength training workouts.

Record your progress. End each session by entering a few notes on a workout card or notebook dedicated to your exercise routine. Simply record which exercises, how many repetitions, and what weights or resistance your child uses during a workout. Monitoring your progress will give you a quick snapshot of what you’ve done and how best to progress from there.

Add variety, consistency and fun. Once something becomes a chore or loses its initial interest, boredom can set in. Don’t be afraid to try new exercises and vary your workouts. Think outside the boundaries of a gym and make the workout fun. Body weight exercises can be done outside as easily as indoors. Figure out which exercises your child enjoys best and repeat those. Bring in new exercises every few weeks and keep the workout fresh. The enjoyment factor will contribute to your child’s interest in consistency over time.

Strength training for juniors is supported by organizations such as the American College of Sports Medicine (ACSM), The American Academy of Pediatrics (AAP) and the National Strength and Conditioning Association (NSCA). Each of these organizations encourages children’s participation in appropriately designed training programs as long as they are competently supervised. Introduce your junior golfer to a lifetime of health and fitness while improving early motor skills, self esteem and overall physical and emotional well being.

– By Susan Hill. “The Fundamentals of Fitness for Junior Golfers.” Junior Golf Scoreboard. Susan Hill, n.d. Web. 29 Sept. 2016.

Scroll to top