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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Schauffele just fine being the underdog

By Rex HoggardJuly 21, 2018, 8:06 pm

CARNOUSTIE, Scotland – Following a breakthough season during which he won twice and collected the PGA Tour Rookie of the Year Award, Xander Schauffele concedes his sophomore campaign has been less than stellar, but that could all change on Sunday at The Open.

Schauffele followed a second-round 66 with a 67 on Saturday to take a share of the 9-under-par lead with Jordan Spieth and Kevin Kisner.

Although he hasn’t won in 2018, he did finish runner-up at The Players and tied for sixth at the U.S. Open, two of the year’s toughest tests.


Full-field scores from the 147th Open Championship

Full coverage of the 147th Open Championship


“Growing up, I always hit it well and played well in tough conditions,” Schauffele said. “I wasn't the guy to shoot 61. I was the guy to shoot like 70 when it was playing really hard.”

Sunday’s pairing could make things even more challenging when he’ll head out in the day’s final tee time with Spieth, the defending champion. But being the underdog in a pairing, like he was on Saturday alongside Rory McIlroy, is not a problem.

“All the guys I've talked to said, 'Live it up while you can, fly under the radar,'” he said. “Today I played in front of what you call Rory's crowd and guys were just yelling all the time, even while he's trying to putt, and he had to step off a few times. No one was yelling at me while I was putting. So I kind of enjoy just hanging back and relaxing.”

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Open odds: Spieth 7/1 to win; Tiger, Rory 14/1

By Golf Channel DigitalJuly 21, 2018, 7:54 pm

Only 18 holes remain in the 147th Open Championship at Carnoustie, and the man tied atop the leaderboard is the same man who captured the claret jug last year at Royal Birkdale.

So it’s little surprise that Jordan Spieth is the odds-on favorite (7/4) to win his fourth major entering Sunday’s final round.

Xander Schauffele and Kevin Kisner, both tied with Spieth at 9 under par, are next in line at 5/1 and 11/2 respectively. Tiger Woods and Rory McIlroy, both four shots behind the leaders, are listed at 14/1.

Click here for the leaderboard and take a look below at the odds, courtesy Jeff Sherman at golfodds.com.


Full-field scores from the 147th Open Championship

Full coverage of the 147th Open Championship


Jordan Spieth: 7/4

Xander Schauffele: 5/1

Kevin Kisner: 11/2

Tiger Woods: 14/1

Francesco Molinari: 14/1

Rory McIlroy: 14/1

Kevin Chappell: 20/1

Tommy Fleetwood: 20/1

Alex Noren: 25/1

Zach Johnson: 30/1

Justin Rose: 30/1

Matt Kuchar: 40/1

Webb Simpson: 50/1

Adam Scott: 80/1

Tony Finau: 80/1

Charley Hoffman: 100/1

Austin Cook: 100/1

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Spieth stands on brink of Open repeat

By Rex HoggardJuly 21, 2018, 7:49 pm

CARNOUSTIE, Scotland – Jordan Spieth described Monday’s “ceremony” to return the claret jug to the keepers of the game’s oldest championship as anything but enjoyable.

For the last 12 months the silver chalice has been a ready reminder of what he was able to overcome and accomplish in 2017 at Royal Birkdale, a beacon of hope during a year that’s been infinitely forgettable.

By comparison, the relative pillow fight this week at Carnoustie has been a welcome distraction, a happy-go-lucky stroll through a wispy field. Unlike last year’s edition, when Spieth traveled from the depths of defeat to the heights of victory within a 30-minute window, the defending champion has made this Open seem stress-free, easy even, by comparison.

But then those who remain at Carnoustie know it’s little more than a temporary sleight of hand.

As carefree as things appeared on Saturday when 13 players, including Spieth, posted rounds of 67 or lower, as tame as Carnoustie, which stands alone as The Open’s undisputed bully, has been through 54 holes there was a foreboding tension among the rank and file as they readied for a final trip around Royal Brown & Bouncy.

“This kind of southeast or east/southeast wind we had is probably the easiest wind this golf course can have, but when it goes off the left side, which I think is forecasted, that's when you start getting more into the wind versus that kind of cross downwind,” said Spieth, who is tied for the lead with Xander Schauffele and Kevin Kisner at 9 under par after a 6-under 65. “It won't be the case tomorrow. It's going to be a meaty start, not to mention, obviously, the last few holes to finish.”

Carnoustie only gives so much and with winds predicted to gust to 25 mph there was a distinct feeling that playtime was over.

As melancholy as Spieth was about giving back the claret jug, and make no mistake, he wasn’t happy, not even his status among the leading contenders with a lap remaining was enough for him to ignore the sleeping giant.


Full-field scores from the 147th Open Championship

Full coverage of the 147th Open Championship


But then he’s come by his anxiousness honestly. Spieth has spent far too much time answering questions about an inexplicably balky putter the last few weeks and he hasn’t finished better than 21st since his “show” finish in April at the Masters.

After a refreshingly solid start to his week on Thursday imploded with a double bogey-bogey-par-bogey finish he appeared closer to an early ride home on Friday than he did another victory lap, but he slowly clawed his way back into the conversation as only he can with one clutch putt after the next.

“I'm playing golf for me now. I've kind of got a cleared mind. I've made a lot of progress over the year that's been kind of an off year, a building year,” said Spieth, who is bogey-free over his last 36 holes. “And I've got an opportunity to make it a very memorable one with a round, but it's not necessary for me to prove anything for any reason.”

But if an awakened Carnoustie has Spieth’s attention, the collection of would-be champions assembled around and behind him adds another layer of intrigue.

Kisner, Spieth’s housemate this week on Angus coast, has led or shared the lead after each round this week and hasn’t shown any signs of fading like he did at last year’s PGA Championship, when he started the final round with a one-stroke lead only to close with a 74 to tie for seventh place.

“I haven't played it in that much wind. So I think it's going to be a true test, and we'll get to see really who's hitting it the best and playing the best tomorrow,” said Kisner, who added a 68 to his total on Day 3.

There’s no shortage of potential party crashers, from Justin Rose at 4 under after a round-of-the-week 64 to 2015 champion Zach Johnson, who also made himself at home with Spieth and Kisner in the annual Open frat house and is at 5 under.

Rory McIlroy, who is four years removed from winning his last major championship, looked like a player poised to get off the Grand Slam schneid for much of the day, moving to 7 under with a birdie at the 15th hole, but he played the last three holes in 2 over par and is tied with Johnson at 5 under par. 

And then there’s Tiger Woods. For three magical hours the three-time Open champion played like he’d never drifted into the dark competitive hole that’s defined his last few years. Like he’d never been sidelined by an endless collection of injuries and eventually sought relief under the surgeon’s knife.

As quietly as Woods can do anything, he turned in 3 under par for the day and added two more birdies at Nos. 10 and 11. His birdie putt at the 14th hole lifted him temporarily into a share of the lead at 6 under par.

“We knew there were going to be 10, 12 guys with a chance to win on Sunday, and it's turning out to be that,” said Woods, who is four strokes off the lead. “I didn't want to be too far back if the guys got to 10 [under] today. Five [shots back] is certainly doable, and especially if we get the forecast tomorrow.”

Woods held his round of 66 together with a gritty par save at the 18th hole after hitting what he said was his only clunker of the day off the final tee.

Even that episode seemed like foreshadowing.

The 18th hole has rough, bunkers, out of bounds and a burn named Barry that weaves its way through the hole like a drunken soccer fan. It’s the Grand Slam of hazardous living and appears certain to play a leading role in Sunday’s outcome.

Perhaps none of the leading men will go full Jean Van de Velde, the star-crossed Frenchman who could still be standing in that burn if not for a rising tide back at the 1999 championship, but if the 499 yards of dusty turf is an uninvited guest, it’s a guest nonetheless.

It may not create the same joyless feelings that he had when he returned the claret jug, but given the hole’s history and Spieth’s penchant for late-inning histrionics (see Open Championship, 2017), the 18th hole is certain to produce more than a few uncomfortable moments.

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Wandering photographer costs McIlroy on 16

By Ryan LavnerJuly 21, 2018, 7:44 pm

CARNOUSTIE, Scotland – Rory McIlroy bogeyed two of his last four holes Saturday to fall four shots off the lead at The Open.

One of those mistakes might not have entirely been his fault.

McIlroy missed a short putt on the par-3 16th after a photographer was “in a world all his own,” wandering around near the green, taking photos of the crowd and not paying attention to the action on the green.


Full-field scores from the 147th Open Championship

Full coverage of the 147th Open Championship


“It’s fine,” McIlroy said after a third-round 70 put him at 5-under 208, four shots off the lead. “It’s one of those things that happens. There’s a lot of people out there, and it is what it is. It’s probably my fault, but I just didn’t regroup well after it happened.”

McIlroy also bogeyed the home hole, after driving into a fairway bunker, sending his second shot right of the green and failing to get up and down.

“I putted well,” he said. “I holed out when I needed to. I just need to make the birdies and try to limit the damage tomorrow.”