Junior Tee - Transitioning to weight training

By Golf Fitness MagazineDecember 7, 2009, 11:37 pm

By Karen Palacios-Jansen
with Dave Herman

With all the buzz about golf fitness you may be anxious to get your young golfer started with strength training to give them an edge over their competition, but since their young bodies are still growing and developing it is important to know what type of training your young athlete should and should not be doing for their body type and age to keep them safe and injury free.

“When it comes to conditioning for a prepubescent golfer, the best way to start them off is with light resistance loads using a variety of equipment including elastic bands that come in progressive tensions, medicine balls, and even their own body weight,” says our own GFM Advisory Team member Dave Herman. Herman who trains the 2008 Masters Champion Trevor Immelman and LPGA Tour sensation Suzann Pettersen also coaches many young rising golf stars. He is currently training 13-year-old teen golf sensation Cindy Feng, who, since 2007, has won more than 10 tournaments on the Florida Junior Golf Tour and broke an AJGA record in 2008 with the most consecutive wins in a single season. When Herman first started working with Feng, he had her doing lots of core stabilization and speed development exercises with elastic bands and elastic cords, having her focus on proper technique and form to learn at an early age how important technique is in protecting her body.  Now that she has turned 13, they have transitioned into lifting dumbbells and cables to help her gain more strength while she continues working on and improving her game with her coach David Leadbetter. “Cindy is naturally flexible with a strong set of lower body wheels, so we are focusing on improving her rotational speed and upper body strength,” says Herman. 

When a junior golfer begins resistance training, it is important to choose activities that match their structural changes, genetics and their body types. “People assume that children are naturally flexible, but some kids may be tight because they don’t stretch, postural issues or because of family genetics. Frequently we begin their programs with neutral spine stabilization exercises and lots of band stretching to get the pelvis stable and joint flexibility to increase ranges of motion.  Some kids may be naturally strong, but may need to work on decreasing body fat, so it is important to look at each child individually and design a program based on their needs,” says Herman.

Herman says that typically, it is a good idea for younger children to stay away from heavier high-risk weight training and to begin strength training with light weights using push-pull exercises to create muscular tone and balance through the same planes.  An example of a push-pull exercise would be a dumbbell chest press followed by a dumbbell lat row. As the teenager grows older with a more solid athletic foundation they can begin to move into higher volume sets and advanced strength training exercises.

There are a few rules that you should be aware of when it comes to exercise for children under the age of 18. 

1.   Consult your child’s doctor before starting any exercise program.

2.  Children who are just beginning to be physically active should start out slowly and gradually build to higher levels in order to prevent the risk of injury.

3. Children should always perform simple basic “low risk” exercises, concentrating on good form.

4.  Fitness and exercise for children should be a fun and positive experience.

5.  Children under the age of 13 should not lift heavy weights.

6.  Always supervise your child when they are exercising.  Many injuries occur simply by lifting a dumbbell off the rack or floor improperly.


EDITORS NOTE: Golf Fitness Magazine is the only national consumer publication dedicated to golf-specific fitness, mental focus, and improving ability, performance and health among all golfers. Our priority is to maximize your potential, lower your scores, reduce your risk of injury, and extend your golfing years. Each issue has departments dedicated to men, women, seniors, and juniors along with tips, advice and simple exercise routines from GFM’s team of experts. If you want to improve your golf game, and hit the ball farther, click here for special offers on a subscription so you can have all this and more in-depth advice delivered right to you! Get cutting edge fitness & mental tips sent to your inbox each month with our FREE golf performance eNewsletter, Shape Your Game. To contact our Senior Editor, Publisher or Online Editor with questions or comments, please visit our web site golffitnessmagazine.com for more information.
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Day WDs from Farmers pro-am because of sore back

By Golf Channel DigitalJanuary 24, 2018, 12:07 am

SAN DIEGO – Jason Day has withdrawn from the Wednesday pro-am at the Farmers Insurance Open, citing a sore back.

Day, the 2015 champion, played a practice round with Tiger Woods and Bryson DeChambeau on Tuesday at Torrey Pines, and he is still expected to play in the tournament.

Day was replaced in the pro-am by Whee Kim. 

Making his first start since the Australian Open in November, Day is scheduled to tee off at 1:30 p.m. ET Thursday alongside Jon Rahm and Brandt Snedeker.

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Farmers inks 7-year extension through 2026

By Golf Channel DigitalJanuary 24, 2018, 12:04 am

SAN DIEGO – Farmers Insurance has signed a seven-year extension to serve as the title sponsor for the PGA Tour event at Torrey Pines, it was announced Tuesday. The deal will run through 2026.

“Farmers Insurance has been incredibly supportive of the tournament and the Century Club’s charitable initiatives since first committing to become the title sponsor in 2010,” PGA Tour commissioner Jay Monahan said.


Farmers Insurance Open: Articles, photos and videos


“We are extremely grateful for the strong support of Farmers and its active role as title sponsor, and we are excited by the commitment Farmers has made to continue sponsorship of the Farmers Insurance Open for an additional seven years.

In partnership with Farmers, the Century Club – the tournament’s host organization – has contributed more than $20 million to deserving organizations benefiting at-risk youth since 2010. 

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Woods impresses DeChambeau, Day on Tuesday

By Ryan LavnerJanuary 23, 2018, 11:27 pm

SAN DIEGO – Bryson DeChambeau played with Tiger Woods for the first time Tuesday morning, and the biggest surprise was that he wasn’t overcome by nerves.

“That’s what I was concerned about,” DeChambeau said. “Am I just gonna be slapping it around off the tee? But I was able to play pretty well.”

So was Woods.

DeChambeau said that Woods looked “fantastic” as he prepares to make his first PGA Tour start in a year.

“His game looks solid. His body doesn’t hurt. He’s just like, yeah, I’m playing golf again,” DeChambeau said. “And he’s having fun, too, which is a good thing.”

Woods arrived at Torrey Pines before 7 a.m. local time Tuesday, when the temperature hadn’t yet crept above 50 degrees. He warmed up and played the back nine of Torrey Pines’ South Course with DeChambeau and Jason Day.

“He looks impressive; it was good to see,” Day told PGATour.com afterward. “You take (Farmers) last year and the Dubai tournament out, and he hasn’t really played in two years. I think the biggest thing is to not get too far ahead, or think he’s going to come back and win straight away.


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“The other time he came back, I don’t think he was ready and he probably came back too soon. This time he definitely looks ready. I think his swing is really nice, he’s hitting the driver a long way and he looks like he’s got some speed, which is great.”

Woods said that his caddie, Joe LaCava, spent four days with him in South Florida last week and that he’s ready to go.

“Before the Hero I was basically given the OK probably about three or four weeks prior to the tournament, and I thought I did pretty good in that prep time,” Woods told ESPN.com, referring to his tie for ninth in the 18-man event.

“Now I’ve had a little more time to get ready for this event. I’ve played a lot more golf, and overall I feel like I’ve made some nice changes. I feel good.”

Woods is first off Torrey Pines’ North Course in Wednesday’s pro-am, scheduled for 6:40 a.m. local time. 

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With blinders on, Rahm within reach of No. 1 at Torrey

By Rex HoggardJanuary 23, 2018, 10:10 pm

SAN DIEGO – The drive over to Torrey Pines from Palm Springs, Calif., takes about two and a half hours, which was plenty of time for Jon Rahm’s new and ever-evolving reality to sink in.

The Spaniard arrived in Southern California for a week full of firsts. The Farmers Insurance Open will mark the first time he’s defended a title on the PGA Tour following his dramatic breakthrough victory last year, and it will also be his first tournament as the game’s second-best player, at least according to the Official World Golf Ranking.

Rahm’s victory last week at the CareerBuilder Challenge, his second on Tour and fourth worldwide tilt over the last 12 months, propelled the 23-year-old to No. 2 in the world, just behind Dustin Johnson. His overtime triumph also moved him to within four rounds of unseating DJ atop the global pecking order.

It’s impressive for a player who at this point last year was embarking on his first full season as a professional, but then Rahm has a fool-proof plan to keep from getting mired in the accolades of his accomplishments.

“It's kind of hard to process it, to be honest, because I live my day-to-day life with my girlfriend and my team around me and they don't change their behavior based on what I do, right?” he said on Tuesday at Torrey Pines. “They'll never change what they think of me. So I really don't know the magnitude of what I do until I go outside of my comfort zone.”

Head down and happy has worked perfectly for Rahm, who has finished outside the top 10 in just three of his last 10 starts and began 2018 with a runner-up showing at the Sentry Tournament of Champions and last week’s victory.

According to the world ranking math, Rahm is 1.35 average ranking points behind Johnson and can overtake DJ atop the pack with a victory this week at the Farmers Insurance Open; but to hear his take on his ascension one would imagine a much wider margin.

“I've said many times, beating Dustin Johnson is a really, really hard task,” Rahm said. “We all know what happened last time he was close to a lead in a tournament on the PGA Tour.”


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Rahm certainly remembers. It was just three weeks ago in Maui when he birdied three of his first six holes, played the weekend at Kapalua in 11 under and still finished eight strokes behind Johnson.

And last year at the WGC-Mexico Championship when Rahm closed his week with rounds of 67-68 only to finish two strokes off Johnson’s winning pace, or a few weeks later at the WGC-Dell Technologies Match Play when he took Johnson the distance in the championship match only to drop a 1-up decision to the game’s undisputed heavyweight.

As far as Rahm has come in an incredibly short time - at this point last year he ranked 137th in the world - it is interesting that it’s been Johnson who has had an answer at every turn.

He knows there’s still so much room for improvement, both physically and mentally, and no one would ever say Rahm is wanting for confidence, but after so many high-profile run-ins with Johnson, his cautious optimism is perfectly understandable.

“I'll try to focus more on what's going on this week rather than what comes with it if I win,” he reasoned when asked about the prospect of unseating Johnson, who isn’t playing this week. “I'll try my best, that's for sure. Hopefully it happens, but we all know how hard it is to win on Tour.”

If Rahm’s take seems a tad cliché given the circumstances, consider that his aversion to looking beyond the blinders is baked into the competitive cake. For all of his physical advantages, of which there are many, it’s his keen ability to produce something special on command that may be even more impressive.

Last year at Torrey Pines was a quintessential example of this, when he began the final round three strokes off the lead only to close his day with a back-nine 30 that included a pair of eagles.

“I have the confidence that I can win here, whereas last year I knew I could but I still had to do it,” he said. “I hope I don't have to shoot 30 on the back nine to win again.”

Some will point to Rahm’s 60-footer for eagle at the 72nd hole last year as a turning point in his young career, it was even named the best putt on Tour by one publication despite the fact he won by three strokes. But Rahm will tell you that walk-off wasn’t even the best shot he hit during the final round.

Instead, he explained that the best shot of the week, the best shot of the year, came on the 13th hole when he launched a 4-iron from a bunker to 18 feet for eagle, a putt that he also made.

“If I don't put that ball on the green, which is actually a lot harder than making that putt, the back nine charge would have never happened and this year might have never happened, so that shot is the one that made everything possible,” he explained.

Rahm’s ability to embrace and execute during those moments is what makes him special and why he’s suddenly found himself as the most likely contender to Johnson’s throne even if he chooses not to spend much time thinking about it.