Here are 5 training exercises junior golf players can perform to keep improving their golf performance, body mechanics and biomechanics, while enduring all the subtle changes that adolescence brings to their bodies. The first thing you need to know is that all the changes in your body as a junior golfer are going to affect your golf game. Your swing is probably the most important change. A good swing is a powerful swing. You will find that the more time you spend on your backswing, downswing and follow through the better you will feel about yourself on the course.
If your backswing starts out behind the ball and you have poor posture your golf swing will be adversely affected. Begin walking on a firm surface, but start with only a few steps, then increase the distance until you feel like you are running. This is your starting position. To help you with the rotation of your shoulders and to give you more power for the swing, you should use a rubber or leather strip as a bar or weight on the ball to provide resistance.
As a junior golfer your body should rotate in one direction only forward! It’s all about hip movement, so start with your left hip in front of your left shoulder and have your right leg bent at the knee. As you swing, you should rotate that leg inward to make a smaller circle. This will increase your forward pelvic tilt, which will increase your golf club head speed and distance. Start junior golf exercises with this basic setup and gradually move your hips further apart until you are almost touching your left shoulder with your right leg.
Now here comes the most important part of the junior golf swing. You have an uphill task ahead of you. To do the backswing you must have good hip rotation. The hips must be opened wide enough for the club head to swing freely from side to side. To achieve this you should do two sets of ten swings with each leg being lifted just above your knees. After each set of ten swings, stop and take three counts to be relaxed and then start the next set.
The downswing is made easier with the help of three sets of ten swings with each leg lifted high enough to cause the hips to open out. As the downswing progresses you should loosen your grip and allow your arms to fall naturally into position. Don’t tighten the grip at any time during the swing. The final three sets of ten swings should be performed as smoothly and naturally as possible. The downswing is made easier by the increased support provided by the resistance bands.
There are many more junior golf exercises that should be done regularly. These include but are not limited to, the full-forward golf swing, the inside-out golf swing, and the outside-in golf swing. A good way to stretch the body is through stretching the hamstrings. Stretch them by pulling your hamstring up towards your buttocks and hold it for a few seconds. Repeat this 20 times. You can stretch your body using a chair or bench or even a door knob.
If you have the opportunity, you can visit your local golf course and ask the pro to demonstrate some junior golf exercises for you. They will probably do the same thing that I did; i.e. swing my club parallel to the ground, keep the club pointing the same direction as I am pointing, but make my wrists cock naturally. After they have done this a few times you can try it on the range. You will need to be very precise with your swing and not just rely on the momentum built up in your golf club. This will lead to poor accuracy.
Do your best to improve your golf swing each time you play. It’s really that important. If you are a junior golfer learning a new swing for the first time and you are struggling, then ask one of the instructors at the local golf course. They will do their best to help you correct your golf swing.