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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Ko part of 5-way tie for Mediheal lead

By Associated PressApril 27, 2018, 3:20 am

DALY CITY, Calif. - Lydia Ko was back on top at Lake Merced.

Ko shot a 4-under 68 on a chilly Thursday morning at the LPGA Mediheal Championship for a share of the first-round lead. Jessica Korda, Caroline Hedwall, In-Kyung Kim and Su Oh joined Ko atop the leaderboard in the LPGA's return to Lake Merced after a year away.

''This is a golf course where you need to drive the ball well and putt well,'' said Ko, the Swinging Skirts LPGA Classic winner at the course in 2014 and 2015.

Ko eagled the par-5 fifth and had four birdies and a bogey. The New Zealander has 14 LPGA wins, the last in July 2016.

''It's nice to come back to a place where you feel super-welcomed,'' Ko said. ''It just brings back a lot of great memories. ... My family and friends are here this week, so I'm hoping that I'm going to continue the solid play.''

She turned 21 on Tuesday.

''I don't think I feel a huge difference, but I know turning 21 is a huge thing in the U.S.,'' Ko said, ''So, I'm legal and I can do some fun things now.''

Korda, playing alongside Kim a group ahead of Ko, also eagled the fifth and had four birdies and a bogey. Korda won in Thailand in February in her return from reconstructive jaw surgery.


Full-field scores from the LPGA Mediheal Championship


''The score says one thing and my hands say another,'' Korda said. ''It was really cold out there today, so it was good that I stuck to kind of my process. ... Actually, this is still some of the nicer conditions that we've played in compared to the past. I'll take the cold as long as there's no rain.''

Hedwall and Kim each had five birdies and a bogey.

''I just love the city. It's really nice,'' said Hedwall, from Sweden. ''It's sort of a European-style city with all the shopping going on downtown and stuff. I love it here. I even like this weather, suits me really well, too.''

Oh had a bogey-free round. The Australian was the only one of the five players tied for the lead to play in the afternoon.

''It was cold and pretty windy out there and, because it's got a lot of elevation, it kind of swirls in the middle like in the low areas, so it was tough,'' Oh said. ''I hit the ball really solid today. Then the ones I missed, I made really good up-and-downs.''

Lexi Thompson, Sei Young Kim, Charley Hull and Celine Herbin shot 69.

''This course is very challenging, especially when the wind picks up,'' the third-ranked Thompson said. ''It's chilly, so it's a little longer of a course. Some of the par 5s are reachable, so you try to take advantage of that, but pars were good and just take the birdie chances as you can get them.''

Moriya Jutanugarn, the winner Sunday in Los Angeles for her first LPGA title, had a 71 playing with former Stanford student Michelle Wie and ANA Inspiration winner Pernilla Lindberg. Wie had a 74, and Lindberg shot 79. Ariya Jutanugarn matched her sister with a 71, playing in the group with Ko.

Top-ranked Inbee Park matched playing partner Brooke Henderson with a 72. The third member of the afternoon group, second-ranked Shanshan Feng, shot 73.

Juli Inkster shot 72. The 57-year-old Hall of Famer grew up in Santz Cruz, starred at San Jose State and lives in Los Altos. She won the last of her 31 LPGA titles in 2006.

Stacy Lewis had a 74 after announcing that she is pregnant with a due date of Nov. 3. She plans to play through the Marathon Classic in July and return for a full season next year.

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Glover, Reavie share Zurich lead with Chinese pair

By Associated PressApril 27, 2018, 3:04 am

AVONDALE, La. - Chez Reavie had quite a few good moments at TPC Louisiana on Thursday. So did teammate Lucas Glover.

In best-ball format, the most important thing was those moments came on different holes.

Reavie and Glover teamed to shoot a 12-under 60 for a share of the Zurich Classic lead with China's Zhang Xinjun and Dou Zecheng.

''Chez started well and I picked it up in the middle of the back nine,'' Glover said. ''He closed it off and then we both played really well on the front. Just kind of ham and egged it, I guess, as they would say.''

Reavie and Glover each had six birdies in the best-ball format, pushing through soggy weather early in the round before conditions cleared at TPC Louisiana. Six teams are two shots back in a tie for third after shooting 62.

''We were just rolling,'' Reavie said. ''I think we're comfortable. We like to laugh and have a good time when we're playing golf, and it definitely helps.''

Zhang and Dou birdied four of their final five holes. Dou made a 31-foot putt on No. 9 to cap the impressive rally and jump into the lead with Reavie and Glover.


Full-field scores from the Zurich Classic of New Orleans

Zurich Classic of New Orleans: Articles, photos and videos


Tony Finau-Daniel Summerhays, Chris Paisley-Tommy Fleetwood, J.J. Henry-Tom Hoge, Michael Kim-Andrew Putnam, Kevin Kisner-Scott Brown and Troy Merritt-Brendon de Jonge shot 62. Jason Day and Ryan Ruffels shot 64.

It's the first time since last year's Tour Championship that the reigning champs of all four majors have been in the same field. None of them were among the leaders after the first round.

Masters champion Patrick Reed and Patrick Cantlay had a 65, and British Open winner Jordan Spieth and Ryan Palmer were at 66.

''I didn't feel like there was really any rust,'' Reed said. ''I felt like I hit the ball all right today. I felt I hit some good quality putts. A couple of them went in, a couple of them didn't.''

This is the second year that two-player teams have competed at the Zurich Classic. The unusual tournament features best-ball play in the first and third rounds and alternate shot in the second and final rounds.

U.S. Open champion Brooks Koepka and Marc Turnesa shot a 67. PGA Championship winner Justin Thomas and Bud Cauley shot a 70.

There are 80 teams in the tournament and the top 35, along with ties, will make the cut after Friday's second round.

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Lewis says she's expecting first child in November

By Randall MellApril 27, 2018, 2:18 am

Stacy Lewis is pregnant.

The 12-time LPGA winner confirmed after Thursday’s first round of the Mediheal Championship that she and her husband, University of Houston women’s golf coach Gerrod Chadwell, are expecting their first child on Nov. 3.

Lewis learned she was pregnant after returning home to Houston in late February following her withdrawal from the HSBC Women’s World Championship with a strained oblique muscle.

“We're obviously really excited,” Lewis said. “It wasn't nice I was hurt, but it was nice that I was home when I found out with [Gerrod]. We're just really excited to start a family.”

Lewis is the third big-name LPGA player preparing this year to become a mother for the first time. Suzann Pettersen announced last month that she’s pregnant, due in the fall. Gerina Piller is due any day.


Full-field scores from the LPGA Mediheal Championship


Piller’s husband, PGA Tour pro Martin Piller, withdrew from the Zurich Classic on Thursday to be with her. Piller and Lewis have been U.S. Solheim Cup partners the last two times the event has been played.

“It's going to be fun raising kids together,” Lewis said. “Hopefully, they're best friends and they hang out. But just excited about the next few months and what it's going to bring.”

Lewis, a former Rolex world No. 1 and two-time major championship winner, plans to play through the middle of July, with the Marathon Classic her last event of the year. She will be looking to return for the start of the 2019 season. The LPGA’s maternity leave policy allows her to come back next year with her status intact.

“This year, the golf might not be great, but I've got better things coming in my life than a golf score.” Lewis said. “I plan on coming back and traveling on the road with the baby, and we'll figure it out as we go.”

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Coach scores in NFL Draft and on golf course

By Grill Room TeamApril 27, 2018, 1:47 am

To say that Chicago Bears defensive coordinator Vic Fangio had a good day Thursday would be an understatement. Not only did his team snag one of the top defensive players in the NFL Draft - Georgia outside linebacker Roquan Smith, who the Bears took with the eighth pick of the first round - but earlier in the day Fangio, 59, made a hole-in-one, sinking a 9-iron shot from 125 yards at The Club at Strawberry Creek in Kenosha, Wis.

Perhaps the ace isn't so surprising, though. In late May 2017, Fangio made another hole-in-one, according to a tweet from the Bears. The only information supplied on that one was the distance - 116 yards.