Off-Season Conditioning for Juniors

By Golf Fitness MagazineFebruary 5, 2009, 5:00 pm
Every junior golfer wants to maximize their fitness potential in the off-season, but few know how to accomplish this crucial task. Before we investigate the method of off-season conditioning, we must define off-season and junior. Weight training references are generally intended for junior golfers over 14. No junior golfer should use external weights if they cannot support their own body weight during reasonable exercises such as push-ups, planks or lunges. And since there is no magical age to begin weight training, growth factors must be considered, and consultation with a golf fitness professional is encouraged to ensure safety for all ages. Golf is a unique sport. The golf season for many is year-round, whereas others must wait an entire winter before they can tee it up again. For our purposes we will break the off-season training routines into three categories: Fall Conditioning (September, October, November), Winter Conditioning (December, January, February), and Spring Conditioning (March, April, May).
 
Fall Conditioning: By September the junior athlete has probably participated in a full range of competitive events during the summer, and is weary from traveling, competition, and lingering injuries. September is a good month to help your body recover from the summer grind, and prepare for a solid off-season conditioning program. During this month, the junior golfer should continue hydrating consistently. This facilitates quicker healing and decreased inflammation. The best method for calculating your water intake is dividing your body weight by two, and drinking this amount in ounces every day. You should add a pinch of Celtic Sea Salt to your water to supercharge it with over eighty minerals and trace elements. The junior golfer should have their parents schedule them for physician and physical therapy evaluations for any injuries acquired during the competitive season. Avoid golf practice! Activity in September should be limited to running, swimming, low-impact aerobics, basketball and other enjoyable cardiovascular exercises. As the junior golfer enters October and November they can begin strength training and resume golf practice as injuries subside. It is important to have an assessment of flexibility to reduce the potential of injury during training. Strength training will begin in the presence of continued participation in the other cardiovascular exercises listed above. Your strength training should consist of lower resistance and higher repetitions. For instance, if performing dumbbell presses while lying on a Swiss ball, you would perform 2 sets of 15 reps with a lighter weight, versus 2 sets of 8 with a heavier weight. Higher repetition workouts with lighter weights will condition you over the next two months in preparation for heavier weights in the winter.
 
Winter Conditioning: As the junior golfer moves into December, January, and February, the focus will shift to strength and power. Practice should resume according to the golfers normal routines, and begin participation in competitive events. The junior golfer should have a reassessment of flexibility to ensure that the loaded joints and muscles are prepared for the increased weights. It is not within the scope of this article to suggest specific workout routines. You can visit www.juniorfit.com and learn how you can be evaluated and progressed through an age-appropriate exercise program. During this conditioning period, the junior golfer will want to add explosive activities to their workouts. Explosive activities are more functional and dynamic, and typically include plyometrics. Plyometrics uses the stretch-shortening cycle within your joint-muscle complex to help you effectively generate more speed and power. There are numerous functional movement patterns that the average junior golfer can participate in during their gym sessions. Cable machines and functional movement tubing (FMT) are great ways to challenge your body through normal movement patterns, and these patterns will equate to a more efficient and stable golf swing. Another consideration in this phase is circuit training. You can vary your workout from upper body exercises to lower body exercises within the same workout to get cardiovascular benefit as you increase muscle strength and power.
 
Spring Conditioning: For many junior golfers, this part of the season will include an increase in tournament play and travel time. This is a good time to focus on golf-specific exercises. Focusing on the larger muscle groups and dynamic shoulder muscles (abdominals, hips, rotator cuff, and leg muscles) will be of the greatest benefit in this stage. Once again, as with each stage, have your flexibility reassessed to insure safety for your muscles and joints. Flexibility, along with the stable foundation you have built up to this point in your off-season, will be the greatest determining factors of the quality, safety, and efficiency of your swing. As your playing schedule gets into full swing, it is recommended to continue working out. As a junior golfer, you need to exercise caution and look for some of the signs of overwork. In-season workouts should continue on a similar schedule that was used in the off-season, with less intensity and duration.
 
Golf is a stressful sport on the body. It is imperative as a junior that you have a safe, effective workout program designed specifically for your needs. Every junior develops at different times during adolescence and has different needs. Be sure to check the credentials of your choice of trainer to ensure they are educated in the unique art of fitness for junior golfers. Have a great off-season, and play fit!
 
About the Author: Brian Knight, author of Junior Golf Fitness is a Physical Therapist (PT), Certified Strength and Conditioning Coach (CSCS), and Level 3 Medical Golf Fitness Instructor with the Titleist Performance Institute.
 

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 GFMs 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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Koepka: Second-place finishes becoming 'annoying'

By Al TaysMay 28, 2018, 12:02 am

Brooks Koepka didn't go down without a fight.

Trailing Justin Rose by four shots going into the final round of the Fort Worth Invitational, Koepka shot his second 7-under 63 of the week - and made up precisely one shot. He finished solo second at 17 under par, three shots behind Rose.

He could only marvel at the Englishman's performance in closing with a 6-under 64.

"It was pretty impressive," he said. "Justin played well. Hat's off to him. Any time you can come into a lead with four shots and play the way he did today, that's impressive."


Full-field scores from the Fort Worth Invitational

Fort Worth Invitational: Articles, photos and videos


Although Koepka was pleased with his own play - especially his putting - he said it felt "annoying" to come in second. Again.

"I feel like we've had so many second-place finishes," he said. "Always seem to run into a buzz saw, whatever it is."

Since May of 2016, Koepka has five solo second-place finishes and one T-2. But he also has a U.S. Open title, won last year at Erin Hills. He'll attempt to defend that title June 14-17 at Shinnecock Hills. "It's nice to finally be playing well and get going into the season," he said. "Kind of peaking right where I need to be."

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Minjee Lee birdies 18 to win on her birthday

By Associated PressMay 27, 2018, 10:59 pm

ANN ARBOR, Mich. – Minjee Lee's task was simple: A birdie on No. 18 would win her the tournament. It was a manageable par 5, the easiest hole on the course in the final round.

After a good drive, her second shot came closer to trouble than much of the gallery probably realized.

''I almost clipped the tree,'' Lee said. ''I overcut it a little bit, but it finished out in a good position.''

Lee's shot came to rest just to the right of the green, and from there it was a simple chip and putt for the birdie that gave her a one-stroke win over In-Kyung Kim at the LPGA Volvik Championship on Sunday. Lee, who turned 22 on Sunday, won for the first time since 2016. It was the Australian's fourth career victory.

Lee three-putted for a bogey on No. 17, dropping into a tie with Kim, who finished her round about the same time. So Lee needed a birdie to win on 18. The 18th hole was 470 yards Sunday. There were 44 birdies there in the final round.


Full-field scores from the LPGA Volvik Championship


''The tee was up,'' she said. ''I was pretty confident that I could get there in two if I had a good drive.''

Lee made her winning putt from about 3 feet. She finished at 4-under 68 and 16 under for the tournament. Kim (67) shot a 32 on the back nine and birdied No. 18, but it wasn't enough to force a playoff at Travis Pointe Country Club.

''I kind of knew that 16 was the number and I mean, I give my best,'' Kim said. ''I make some good shots and birdies.''

Moriya Jutanugarn (65) finished third at 14 under.

Lee took a two-stroke lead into the final round, and that was her margin over playing partner Stacy Lewis before Lewis (71) bogeyed No. 7 and 8. Kim emerged as the biggest threat to Lee when she birdied four of the first five holes on the back nine. Lewis is playing four months' pregnant with her first child.

Kim and Lee were briefly tied at 15 under, but then Lee made a tap-in birdie on the par-5 14th, while Kim bogeyed 15. Lee saved par on 15 despite a wayward drive into a bunker.

''I wasn't sure where I was score-wise then. That par 5 is reachable in two, so I think a lot of people would have made birdie there,'' Lee said. ''The next tee shot I just pulled into the bunker. ... I think that was really important for me to hole that par putt just to keep the momentum going.''

Lee had gone 38 consecutive holes without a bogey before making one on the par-4 17th. That, combined with Kim's birdie on 18, left the two golfers tied, but Lee still had the 18th to come.

Su Oh (68) and Lindy Duncan (69) finished at 13 under, and Megan Khang (67) was another stroke back. Lewis finished at 11 under along with Ariya Jutanugarn (69) and Danielle Kang (70).

Lewis birdied three of the first six holes, but Lee did as well.

''It's hard to get close when somebody does that,'' Lewis said. ''She played great all day and played solid. When she needed to make a par putt, she did, and didn't make any mistakes.''

Lee lost this event by one stroke last year. Shanshan Feng, the 2017 winner , finished tied for 21st this time.

The LPGA has had a different winner in each of its 13 tournaments this year. The U.S. Women's Open starts Thursday at Shoal Creek.

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Spieth: Improvement is 'right around the corner'

By Al TaysMay 27, 2018, 10:50 pm

Not that Dallas native Jordan Spieth didn't enjoy the two-week home game that is the AT&T Byron Nelson and the Fort Worth Invitational - he certainly did. But he's eager to get out of town, too.

"It was a great showing these last couple weeks by the fans," Spieth said after closing with a 2-under 68, a 5-under total and a T-32 finish. "Obviously extremely appreciative here in DFW. Wish I could do more. These couple weeks can be a bit taxing, and it's awesome to kind of have that support to carry you through.

"So, you know, I had a great time these couple weeks on and off the golf course as I always do, but I'm also really excited to kind of get out of town and kind of be able to just go back to the room and have nothing to do at night except for get ready to play the next day."


Full-field scores from the Fort Worth Invitational

Fort Worth Invitational: Articles, photos and videos


Spieth will have that experience this coming week in Dublin, Ohio, site of the Memorial. He's hopeful of improving on his T-21, T-32 finishes the past two weeks, and he thinks the main thing holding him back - his putting - is ready for a turnaround.

"I think good things are about to come," he said. "I feel a good run coming for the second half of the season. Today was - each day I've felt better and better with the wedges and the putter and the short game; today was no different. My only bogey being just kind of trying to do too much on a par-5; 3-wood into the hazard.

"So, you know, I'm getting into where I'm not making bogeys, and then soon - the not making bogeys is great, and soon I'll get back to the five, six birdies around and shoot some low rounds.

"So I know it's right around the corner."

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Broadhurst fires 63 to easily win Senior PGA

By Associated PressMay 27, 2018, 10:45 pm

BENTON HARBOR, Mich. – Paul Broadhurst wishes he had played this well in his 23 years on the European Tour.

''I know a lot more about my swing now and I guess you get that with age and experience,'' the 52-year-old Englishman said after shooting an 8-under 63 on Sunday to win the Senior PGA Championship by four strokes and match the best 72-hole score in tournament history.

Broadhurst finished at 19-under 265 at Harbor Shores for his second senior major victory. The 63 was the best fourth-round score by a winner. Rocco Mediate also shot 19 under at Harbor Shores in 2016.

Also the 2016 British Senior Open winner, Broadhurst led the field with 26 birdies and passed third-round co-leaders Tim Petrovic and Mark McCarron with a 4-under 31 on the back nine.

Petrovic was second after a 69. McCarron had a 70 to tie for third at 14 under with Jerry Kelly (65).


Full-field scores from the KitchenAid Senior PGA Championship


Broadhurst earned a career-high $585,000 for his fourth PGA Tour Champions victory and moved to the top of the money list. He won six times on the European Tour, was a 1991 Ryder Cup player for Europe and has three European Senior Tour victories.

''It was really a special week,'' he said. ''It got a little bit tense out there. I knew I was playing well but I didn't seem to making any progress against Tim Petrovic. He was side-by-side on the back nine it seemed.''

He learned his lead was three strokes standing on the 18th tee when his caddie asked a television announcer.

''So we put my driver away and reached for the rescue club,'' he said. ''If I made a 5 there that would be fine.''

Broadhurst started the round two strokes behind Petrovic and McCarron, birdied the first hole and was tied with Petrovic for the lead by the turn. He took his first lead with a birdie on the 12th hole, led by two after 16 and birdied the final two holes, including a dramatic 40-foot putt for birdie at the 18th hole.

''I guess it would have been a bit of anti-climax if I would have three-putted the last green, but that would have given Tim a chance of holing his second shot,'' he said. ''I actually spoke to my caddie about that going down the last - we don't want to three-putt and five him the opportunity because stranger things have happened in golf. To see it go in the middle of the hole was just a special feeling.''

Petrovic said missed birdie putts on Nos. 7 and 8 were costly, but it might not have mattered with the way Broadhurst was playing.

''In hindsight it was all for naught,'' he said. ''He was so far ahead of us. Hat's off the guy. It was a great week - we just got beat. When he made the putt on 18 ahead of us I almost started clapping in the fairway and waving a white towel. It was well-deserved. That was great playing. He won the championship for sure.''

Broadhurst shot 72 in the first round, started rolling in putts with a 66 in the second round and was 15 under on the weekend. In addition to the leading 26 birdies, he topped the putts per greens in regulations numbers for the tournament as well with a 1.574 average.

''I wasn't aware I made that many birdies,'' he said. ''That's pretty impressive around this course.''

He said his game has long been unpredictable.

''I'm not blessed with a consistent swing like Bernhard Langer, but when it's on, it works,'' he said. ''If I'm putting well, then anything can happen, really.''