Fitness for Juniors

As I mentioned in last week’s blog post, I have trained many adolescents throughout my twenty years of golf instruction. In addition to teaching basic golf skills, I have always emphasized fitness and nutrition. These pillars of wellness are essential for overall well-being, and it’s crucial to begin healthy practices at a young age. There are five fundamentals of fitness that I generally review with my junior students, all of which are beneficial to both golf and real life. If you think your child is currently lacking in any of these skills, perhaps it is time to consider golf!

Warming Up

Children often want to get right to the point when it comes to physical activity. Injury prevention is a critical thing to learn at a young age, so you should always encourage your students or children to slow down before they speed up. I always do an active warm-up before beginning any type of play with my junior students. Children sit in school all day and carry heavy backpacks throughout school hallways, so it’s not always safe to assume that they are automatically flexible. Nimble bodies can always do more and perform better!

Motor Skills

In order to succeed in both life and golf, children need to learn basic skills of movement. These movements include throwing, kicking, pushing, and pulling. When young athletes learn all the divergent ways they can move their bodies, they feel motivated and empowered to perform their best. Children are often made to feel very small in this world, so it is my job as an educator to show them all the powerful things they can do.


Balance is a skill I write about often on my blog, and I also have a collection of drills specific to golf in Fit for Golf – Set for Life. This is a multifaceted skill that my students can easily translate off the course into their daily lives so they don’t injure themselves or put their bodies at risk. It is interesting to note that girls generally have a better sense of balance than boys due to their lower center of gravity. This is an important difference to keep in mind when working with children of all ages, sizes, and identities: be patient and keep the balance!


Speed is a skill that a lot of children will want to explore almost immediately, but sometimes it is not always the right time. There are specific age points for both boys and girls in which it’s the optimal time for them to perform drills to help improve their speed.  At the junior golf stage, improvement is minute and slow to come. According to the Titleist Performance Institute, “Speed training windows for boys occur between ages 7 and 9 then again from 13 to 16.   For girls the windows are from ages 6-8 and 11-13″. This means that if you are young and off track, you have time to catch up.” So even when it comes to speed, be patient and take it slow with your students!

FGSL Junior Academy Class


People often debate about the benefits of heavy lifting for golfers. When it comes to young and growing bodies, lighter weights are always the better option. The body of a child is a work in progress, and some of their bones are often still in the process of forming. In order to ensure that your junior athletes continue growing at a steady pace, you should keep any weight training on the lighter side.

I believe the Fit for Golf – Set for Life three-part philosophy is something that can benefit people of all ages, especially young children. Buy my books to get your children started today!

Golf Volume

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iBooks: Purchase here!

Fitness Volume

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iBooks: Purchase here!

Nutrition Volume

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iBooks: Purchase here!

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Fit for Golf-Set for Life


Dunwoodie Golf Course
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