Developing Junior Elite Golfers: Strength & Conditioning Principles for Safe, Long-Term Success
Key guidelines for training junior golfers: build movement first, add strength gradually, encourage multi-sport play, and work with experienced S&C coaches.
Key Points
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Start with movement first: Screen juniors for basic movement patterns (squat, lunge, hinge, push, pull, jump) before introducing weights or advanced training.
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Load only when ready: Introduce strength exercises gradually and safely, especially for juniors pre–peak height velocity
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Make it fun: Use partner-based exercises (e.g. band drills, medicine ball throws) to keep sessions engaging and playful.
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Beware of early speed training: Don’t introduce speed sticks or high-velocity training before strength foundations are built—this increases injury risk.
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Get professional guidance: Parents should consult an accredited S&C coach with golf experience. Avoid copying random exercises from social media.
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Recommended age: Ages 8–10 is an ideal window to start general athletic development with an experienced coach.
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- Avoid early specialization: Encourage multi-sport participation before specializing in golf (ideally around age 14–15) to reduce burnout and improve athleticism.
