Golf Fitness for Juniors: What Kind of Training Should Your Young Golfer Be Doing?
One of the greatest changes in youth athletics over the past decade is the rise of sport-specific physical training, especially in golf. Where kids once only did a few jumping jacks in gym class, many are now following structured athletic development programs. This shift toward a more professionalized training model has brought some benefits — but also some serious risks.
If you’re a parent with a junior golfer, it’s important to understand what kind of training is actually helpful at different stages of development. And instead of simply measuring progress by age or puberty, it’s better to track it by growth velocity — how quickly your child is growing.
Before Peak Growth: Build Athletic Foundations
Before a child reaches their peak growth velocity — usually before age 13 — their physical development should focus on mastering fundamental movement skills. This is the ideal time for them to play multiple sports to become a well-rounded athlete. In fact, specializing too early can limit coordination and motor skill development.
Rather than structured workouts, the focus should be on movement and mobility. Key movement skills include:
- Throwing
- Jumping
- Sprinting
- Kicking
- Catching
If your child struggles with these core athletic skills, they’ll face an uphill battle when trying to develop a consistent golf swing.
Mobility here means the combination of flexibility and power — the ability to move freely and explosively. Most young kids naturally have good flexibility. The goal is to maintain that flexibility while developing the strength and coordination to use it during athletic movement.
During Peak Growth Velocity: Injury Prevention and Coordination
When your child enters a period of rapid growth (often between 11–14), their body is changing fast. Bones are lengthening, muscles are stretching, and coordination temporarily declines.
This is not the time for intense physical training. Instead, focus on:
- Injury prevention
- Flexibility and balance
- Coordination drills
Because muscles tighten as bones grow, daily stretching becomes crucial to avoid injuries. Balance and coordination training also help young athletes recalibrate their movements as their limbs grow longer and heavier.
For junior golfers, this stage is especially volatile. Their golf swing can change drastically from week to week. During this window, it’s critical to track golf mechanics closely and avoid pushing too hard with strength training or technique overhauls.
Post-Growth: Building General Strength and Power
Once your child’s growth velocity slows, they’re ready to build power — the ability to turn strength into speed and athletic performance.
Power training for junior golfers isn’t just about lifting weights. It’s about developing functional strength through:
- Olympic lifts
- Plyometrics
- Explosive movement patterns
Golf-specific weight training should come much later. Overly specific routines can create imbalances that negatively affect swing mechanics. At this stage, general strength training lays the foundation for a more powerful and repeatable golf swing.
A Smarter Way to Train Junior Golfers
Whether you’re coaching or parenting a junior golfer, the key is long-term development, not short-term gain. By matching your child’s training to their growth stage — and focusing on movement, coordination, and general strength — you’ll help them build a resilient athletic base that will serve them on and off the course.
Want more tools to support your child’s golf journey? Check out Legends of the Links, a golf card game that turns practice into play. Designed by PGA professionals, it’s built to develop real skills while keeping golf fun and engaging for kids.