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Golf Fitness for Juniors - What You Need to Know

In recent years, there has been a growing recognition of the importance of fitness in golf, even for young players. Golf fitness for juniors is not only about improving their game on the course but also about promoting overall health and physical development.

Why golf fitness matters for juniors?

Many people underestimate the physical demands of golf, assuming it's a leisurely sport that doesn't require much athleticism. However, golf actually requires a combination of strength, flexibility, balance, and endurance. For junior golfers, developing these physical attributes not only improves their performance on the course but also reduces the risk of injury.

Key aspects of junior golf fitness:

  1. Strength training: While junior golfers may not need to lift heavy weights like professional athletes, incorporating strength training into their fitness routine can help improve their overall physical conditioning. Focus on exercises that target the core, legs, and upper body, such as bodyweight squats, lunges, push-ups, and planks.

  2. Flexibility and mobility: Flexibility is crucial in golf, as it allows players to achieve a full range of motion in their swings. Encourage junior golfers to incorporate stretching exercises into their routine, focusing on areas like the shoulders, hips, and hamstrings. Yoga or Pilates can also be beneficial for improving flexibility and mobility. If you want access to my free guide click here

  3. Balance and stability: Maintaining balance throughout the golf swing is essential for accuracy and consistency. Junior golfers can improve their balance and stability through exercises like single-leg stands, balance board drills, and stability ball exercises. These exercises not only help on the course but also in everyday activities.

  4. Endurance training: Golf may not seem like a physically demanding sport, but walking 18 holes and swinging a club repeatedly can be tiring, especially for junior players. Building endurance through activities like jogging, cycling, or swimming can help young golfers stay energized and focused throughout a round of golf.


Golf fitness for juniors is not just about improving their game; it's about setting them up for a lifetime of healthy habits and physical activity. By incorporating strength training, flexibility exercises, balance drills, and endurance training into their routine, young golfers can enhance their performance on the course while also reaping the benefits of improved overall fitness. So, if you're a junior golfer or a parent of one, remember that golf fitness is just as important as practicing your swing. Start incorporating these tips into your routine, and watch your game and your health improve!

Would you like to start working with me?

Are you a junior golfer or a parent of a junior golfer?

I work with junior golfers around the would and I am apart of the Golf Australia team. I am passionate about improving performance and decreasing injuries for young athletes.

Apply to work with me by clicking the yellow button below.

Golf Fitness for Juniors
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