Strength training for the junior golfer

By Golf Fitness MagazineJanuary 27, 2010, 12:14 am
When it comes to strength training for a junior athlete, it's important to choose the best training techniques and methods that are the safest and most beneficial for their developing bodies. Resistance training is one such technique. It refers to a specialized method of conditioning that uses progressive resistance loads and a variety of equipment such as elastic bands, medicine balls, free weights and even your own body weight. Resistance training should not be confused with other terms such as body building, power lifting and weight lifting.

When junior golfers begin resistance training, it is important to choose activities that match their learning ability. PGA Tour veteran Trevor Immelman likes elastic bands for juniors, because he feels that “rubber bands are a great tool for junior golfers to use because they are basically just stretching and strengthening in a way that doesn’t load the joints while their body is still developing and growing.”

Research shows children as young as six years old can usually do resistance types of activities (push-ups and sit-ups) as long as they use proper technique and are monitored by a professional instructor, or golf coach.

Typically, it is a good idea for younger children to stay away from heavier weights. As they grow older and stronger they can begin to move into increased levels of resistance. A trained professional can help make these adjustments. It is also a good idea to take your child to a doctor for a check-up before beginning any training program.

There are many benefits to a junior’s mind and body when resistance training is introduced early in their golf game. Here are just a few of the many benefits of resistance training for your junior golfer:

It has been proven that young athletes who resistance train feel better about themselves and have more self confidence and increased athletic performance.

Realizing the positive results of flexibility and strength training at an early age will help promote discipline of the right way to do things. Learning this lesson while they are young will pay off with their efforts in the long run.

Resistance training that works on the lower body can increase core stability and is also extremely helpful in developing a solid base to build a world class swing and rotation.

Upper body exercises are extremely important for the female junior golfer because this is an area in which women tend to be weaker. Resistance training can actually help strengthen this area, thus enabling them to hold their position at the top of their swing and generate the power that they need.

Ligaments and tendons are fortified, muscles grow stronger and become more efficient and bone density and body composition are improved by adding lean muscle and decreasing body fat with this type of training. There are overall major improvements in motor skills, balance, control and body awareness.

As you can see, there are many benefits to the junior golfer when resistance training is used properly. All of the above, factor into making your child a better athlete and competitor.

Generally it's best to stay with elastic bands, medicine balls, and speed, agility quickness training until the age of 13 ½, and then begin to move into free weights and cables as the child moves into his adolescent stages. Using bands at an early age gives the child a strong foundation to build on while learning and improving their golf game.

Resistance training, like any type of athletic training requires proper technique and someone to monitor the progress and teach them the proper skills needed to master the exercises. The most important thing however, when working with and encouraging junior golfers is to keep it fun, stimulating and use positive feedback. The “no pain, no gain” philosophy will only discourage the young golfer from wanting to resistance train.

Remember that any type of training that is fun, entertaining, and progressively challenging will keep your junior golfer stimulated and one step ahead of his game.

EDITOR'S 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. Get cutting edge fitness & mental tips sent to your inbox each month with our free golf performance eNewsletter, Shape Your Game.

 

Photo by Enrique Berardi/LAAC

Top-ranked amateur Niemann one back at LAAC in Chile

By Nick MentaJanuary 21, 2018, 8:44 pm

Argentina’s Jaime Lopez Rivarola leads the Latin America Amateur Championship at 5 under par following a round of 3-under 68 Saturday in Chile.

The former Georgia Bulldog is now 36 holes from a trip to Augusta.

He is followed on the leaderboard by the three players who competed in the playoff that decided last year’s LAAC in Panama: Joaquinn Niemann (-4), Toto Gana (-4), and Alvaro Ortiz (-3).

Chile’s Niemann is the top-ranked amateur in the world who currently holds conditional status on the Web.com Tour and is poised to begin his career as a professional, unless of course he takes the title this week. After a disappointing 74 in Round 1, Niemann was 10 shots better in Round 2, rocketing up the leaderboard with a 7-under 64.

Niemann’s fellow Chilean and best friend Gana is the defending champion who missed the cut at the Masters last year and is now a freshman at Lynn University. His second-round 70 was a roller coaster, complete with six birdies, three eagles and a double.

Mexico’s Ortiz, the brother of three-time Web.com Tour winner Carlos, was 6 under for the week before three back-nine bogeys dropped him off the pace.

Two past champions, Matias Dominguez and Paul Chaplet, sit 5 over and 7 over, respectively.

The winner of the Latin America Amateur Championship earns an invite to this year’s Masters. He is also exempt into the The Amateur Championship, the U.S. Amateur, U.S. Open sectional qualifying, and Open Championship final qualifying.

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McIlroy gets back on track

By Ryan LavnerJanuary 21, 2018, 3:10 pm

There’s only one way to view Rory McIlroy’s performance at the Abu Dhabi HSBC Championship:

He is well ahead of schedule.

Sure, McIlroy is probably disappointed that he couldn’t chase down Ross Fisher (and then Tommy Fleetwood) on the final day at Abu Dhabi Golf Club. But against a recent backdrop of injuries and apathy, his tie for third was a resounding success. He reasserted himself, quickly, and emerged 100 percent healthy.

“Overall, I’m happy,” he said after finishing at 18-under 270, four back of Fleetwood. “I saw some really, really positive signs. My attitude, patience and comfort level were really good all week.”

To fully appreciate McIlroy’s auspicious 2018 debut, consider his state of disarray just four months ago. He was newly married. Nursing a rib injury. Breaking in new equipment. Testing another caddie. His only constant was change. “Mentally, I wasn’t in a great place,” he said, “and that was because of where I was physically.”

And so he hit the reset button, taking the longest sabbatical of his career, a three-and-a-half-month break that was as much psychological as physical. He healed his body and met with a dietician, packing five pounds of muscle onto his already cut frame. He dialed in his TaylorMade equipment, shoring up a putting stroke and wedge game that was shockingly poor for a player of his caliber. Perhaps most importantly, he cleared his cluttered mind, cruising around Italy with wife Erica in a 1950s Mercedes convertible.


Full-field scores from the Abu Dhabi HSBC Championship


After an intense buildup to his season debut, McIlroy was curious about the true state of his game, about how he’d stack up when he finally put a scorecard in his hand. It didn’t take him long to find out. 

Playing the first two rounds alongside Dustin Johnson – the undisputed world No. 1 who was fresh off a blowout victory at Kapalua – McIlroy beat him by a shot. Despite a 103-day competitive layoff, he played bogey-free for 52 holes. And he put himself in position to win, trailing by one heading into the final round. Though Fleetwood blew away the field with a back-nine 30 to defend his title, McIlroy collected his eighth top-5 in his last nine appearances in Abu Dhabi.

“I know it’s only three months,” he said, “but things change, and I felt like maybe I needed a couple of weeks to get back into the thought process that you need to get into for competitive golf. I got into that pretty quickly this week, so that was the most pleasing thing.”

The sense of relief afterward was palpable. McIlroy is entering his 11th full year as a pro, and deep down he likely realizes 2018 is shaping up as his most important yet.

The former Boy Wonder is all grown up, and his main challengers now are a freakish athlete (DJ) and a trio of players under 25 (Jordan Spieth, Justin Thomas, Jon Rahm) who don’t lack for motivation or confidence. The landscape has changed significantly since McIlroy’s last major victory, in August 2014, and the only way he’ll be able to return to world No. 1 is to produce a sustained period of exceptional golf, like the rest of the game’s elite. (Based on average points, McIlroy, now ranked 11th, is closer to the bottom of the rankings, No. 1928, than to Johnson.)

But after years of near-constant turmoil, McIlroy, 28, finally seems ready to pursue that goal again. He is planning the heaviest workload of his career – as many as 30 events, including seven more starts before the Masters – and appears refreshed and reenergized, perhaps because this year, for the first time in a while, he is playing without distractions.

Not his relationships or his health. Not his equipment or his caddie or his off-course dealings.

Everything in his life is lined up.

Drama tends to follow one of the sport’s most captivating characters, but for now he can just play golf – lots and lots of golf. How liberating.

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Crocker among quartet of Open qualifiers in Singapore

By Will GrayJanuary 21, 2018, 2:20 pm

Former amateur standout Sean Crocker was among four players who qualified for the 147th Open via top-12 finishes this week at the Asian Tour's SMBC Singapore Open as part of the Open Qualifying Series.

Crocker had a strong college career at USC before turning pro late last year. The 21-year-old received an invitation into this event shortly thereafter, and he made the most of his appearance with a T-6 finish to net his first career major championship berth.

There were four spots available to those not otherwise exempt among the top 12 in Singapore, but winner Sergio Garcia and runners-up Shaun Norris and Satoshi Kodaira had already booked their tickets for Carnoustie. That meant that Thailand's Danthai Boonma and Jazz Janewattanond both qualified thanks to T-4 finishes.


Full-field scores from the Singapore Open


Crocker nabbed the third available qualifying spot, while the final berth went to Australia's Lucas Herbert. Herbert entered the week ranked No. 274 in the world and was the highest-ranked of the three otherwise unqualified players who ended the week in a tie for eighth.

The next event in the Open Qualifying Series will be in Japan at the Mizuno Open in May, when four more spots at Carnoustie will be up for grabs. The 147th Open will be held July 19-22 in Carnoustie, Scotland.

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Got a second? Fisher a bridesmaid again

By Will GrayJanuary 21, 2018, 1:40 pm

Ross Fisher is in the midst of a career resurgence - he just doesn't have the hardware to prove it.

Fisher entered the final round of the Abu Dhabi HSBC Championship with a share of the lead, and as he made the turn he appeared in position to claim his first European Tour victory since March 2014. But he slowed just as Tommy Fleetwood caught fire, and when the final putt fell Fisher ended up alone in second place, two shots behind his fellow Englishman.

It continues a promising trend for Fisher, who at age 37 now has 14 career runner-up finishes and three in his last six starts dating back to October. He was edged by Tyrrell Hatton both at the Italian Open and the Alfred Dunhill Links Championship in the fall, and now has amassed nine worldwide top-10 finishes since March.


Full-field scores from the Abu Dhabi HSBC Championship


Fisher took a big step toward ending his winless drought with an eagle on the par-5 second followed by a pair of birdies, and he stood five shots clear of Fleetwood with only nine holes to go. But while Fleetwood played Nos. 10-15 in 4 under, Fisher played the same stretch in 2 over and was unable to eagle the closing hole to force a playoff.

While Fisher remains in search of an elusive trophy, his world ranking has benefited from his recent play. The veteran was ranked outside the top 100 in the world as recently as September 2016, but his Abu Dhabi runner-up result is expected to move him inside the top 30 when the new rankings are published.