Junior Golfers Gain A Competitive Edge By Building A Stronger Body
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.
Many research reports conclude that juniors can benefit from strength
training programs through the improvement of motor fitness skills, self esteem, overall
strength and physical and emotional well being.
For those juniors who are anxious to get
an early start with strength training as a perfect compliment to their golf game, let's review
the importance of form, function and good nutrition. These principles serve as the foundation
for junior fitness and a lifetime of health and wellness for your young athlete.
Form.
Each exercise we perform has a specific method of set up, instruction and properly executed
form for each movement. There are muscles which stabilize while other muscles activate. Each
plays a role in an exercise. When we compromise on technique or what is considered good form,
injuries occur. When we place inappropriate loads on unsupported bodies, we no longer create
an opportunity for growth, but rather continue to place unnecessary stress on our bodies. Take
the time to learn proper form and lifting techniques. Once your child learns the basics, make
sure they are properly supervised as they learn about their bodies and their new found
capabilities. Remember these principles will serve as the foundation for their future so take
the time to help them understand the importance of safety and appropriate lifting
techniques.
Function. Once you set safety and proper form as your priority, it's time to
choose an appropriate exercise program. Many young players ask about the right number of sets
and reps for their age. Just remember that 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.
Good Nutrition. As role models, parents have
the responsibility to educate their children on the importance of proper nutrition. I'm sure,
as adults, we've often wondered how different we would have viewed food if our parents had
spent more time with us. Regardless of their age, it is not too late to teach them about
fueling an athletic body and powerful mind. In the end, food fulfills three basic
requirements. These are to provide fuel for their bodies, regulation of their metabolism and
to support new tissue growth. Children who golf need an abundance of nutrients in the form of
variety, balance and moderation. In the absence of proper nutrients, you sacrifice their
growth as well as their future golf performance.
