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A Guide to Golf Fitness for Kids

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In this series of five articles, I will be offering guidelines for golf-specific physical activity aimed at five different golfing demographics:

This article covers the physical activity that’s best for kids interested in the game of golf, and is beneficial for children who simply want to engage in golf as a hobby, as well as those who one day hope to play golf as a professional. What you’ll find is that in childhood, what’s good for a child’s physical development as a whole is also good for their golf future.

Kids

Fundamental movement skills (FMS) are what most people would call basic game play, i.e. running, throwing, catching, kicking and striking — all elements that used to make up typical lunchtime play sessions and after-school activities. With less time in school curriculums being devoted to sport, and an increasing amount of play is done with just two thumbs and controller, kids are not getting the FMS we as trainers and golf coaches would like to see.

kids-playing-a-video-game

A typical “play session” for young kids: Zero activity combined with poor postural habits.

You might ask what running, throwing, catching, kicking and striking have to do with getting better at golf – and rightly so. At first sight, golf only involves one of those movements, however, one of the major benefits of solid FMS is body awareness and control.

FMS is championed by knowledgeable golf coaches, physios and trainers who specialize in the development young players. They love to see a talented teenager with a multi-sport background who has good control and awareness of their body. It means that the teenager is able to detect the subtle changes in movement that a coach is trying to teach, or activate a certain muscle group that the physio or trainer wants to strengthen.

As a result, they are better able to make the necessary adaptations and improve their swing action a lot quicker than someone who has only swung a golf club the same way through their crucial development years.

Developing solid FMS skills also has far wider-reaching benefits than preparation for elite-level golf. The general benefits of good FMS are widely believed to indicate a higher participation rate in sport and are directly correlated with lower BMI and waist measurements. Perhaps most important, learning functional movement skills is great fun! I’ve been involved in plenty of FMS sessions for kids where they’re having so much fun that they don’t want to take the T-ball bat out their hands and do the actual golf part of their session.

CIMG7145

Modified T-Ball: One person hitting, the rest running, throwing and catching with every play.

I can see how specializing early might be tempting — most of us have heard about Tiger Woods shooting even par before the age of 3, which can make parents feel as though their 8-year-old is way behind the curve. But who would encourage a child to drop every other subject and only focus on music on age 5 just because Mozart was composing symphonies at the same age?

With that in mind, why would we see it as necessary to stunt a child’s overall physical development by focusing on a single sport?

In an age where inactivity is fast being recognized as our culture’s biggest threat to health and well being, isn’t it better to encourage the kids to run, jump, kick, throw and strike while learning some basic golf skills and having fun doing it?

If you are interested in getting your child involved in improving their FMS while they learn to play golf, then do a little homework on the junior golf programs in the area and find out if they run sessions that incorporate well thought out physical activity in their sessions.

If you are a golf coach or trainer looking to up-skill in the kids department, check out the TPI Junior Certifications and Milo Bryant. They are doing a great job of teaching people how to effectively engage kids in fundamental movement skills.

Next week, I will talk about teenage golfers and how they can benefit from better postural awareness, good form and technique, and an introduction to the gym.

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Nick Randall is a Strength and Conditioning Coach, Presenter and Rehab Expert contracted by PGA Tour Players, Division 1 colleges and national teams to deliver golf fitness services. Via his Golf Fit Pro website, app, articles and online training services, Nick offers the opportunity to the golfing world to access his unique knowledge and service offerings. www.golffitpro.net

12 Comments

12 Comments

  1. brian d

    Jun 1, 2015 at 12:56 pm

    the parents of that kid in the opening picture may consider getting that kid a basketball… Looks like he could be dunking by middle school

  2. Jeez Utz

    May 28, 2015 at 2:26 pm

    Play outside???
    That’s for the poor kids!

  3. Nick Randall

    May 28, 2015 at 2:23 pm

    Hi Guys,

    Just to be clear, I’m not saying never play another video game! I too played loads of video games as a kid, in my teens and early 20s on multiple platforms and got so much enjoyment out of it. I’m suggesting that adding some physical activity to the context in which they play golf will help them become a more athletic person overall.

    There was literally one sentence devoted to the video game topic. It would be nice if people leaving comments could actually consider the entire context and message of an article before charging after the one section that they don’t agree with…………

  4. Golfraven

    May 28, 2015 at 2:17 pm

    Good article but I actually hoped to read more about golf for kids. Rest is fairly common sense for parents who already engage their children in physical activities. However looking forward to reading more.

    • Nick Randall

      May 28, 2015 at 2:27 pm

      Hi Golfraven,

      Thank you, wanted to stay distant and vague with recommendations. Firstly because it isn’t my direct area of expertise and secondly because you don’t really need to get specific at this age – teach the fundamentals of the golf swing, make it fun and include varied game based activity.

      Cheers

      Nick

  5. TR1PTIK

    May 28, 2015 at 11:07 am

    I don’t see any problem with this article. Yes, kids can (even should in some cases) play video games as it can be a good stimulant for the brain (depending on the game at least). However, I think what the author should have emphasized a little better is that kids don’t get as much playtime and physical activity at school anymore. Therefore, parents should get out with their kids and be active. It’s good for the kids and it’s good for you.

    • Nick Randall

      May 28, 2015 at 2:29 pm

      Hi TR1PTIK,

      Thanks again for constructive feedback

      Nick

      • TR1PTIK

        May 28, 2015 at 4:37 pm

        You’re welcome. I enjoy reading your articles. While it may seem like common sense to some, this article is a good reminder to make sure your kids stay active, and you don’t have to push them into any one particular sport – it’s best that you don’t. When I was growing up I played baseball, soccer, golf, and rode bmx to name a few – I also played plenty of video games. Now, even though I’ve put on a few years (and a few pounds) I am still quite athletic and have fairly good muscle control which helps me when working on swing changes with my instructor.

  6. Dave S

    May 28, 2015 at 9:26 am

    This is overly simplistic. There needs to be a balance, yes, but most people in their 20s and 30s grew up playing NES, SNES, Sega, PS, Xbox, etc. A LOT! I was a very good athlete and I played countless hours of video games as a kid. I also spent countless hours shooting baskets, playing football, running around w/ friends, etc. It’s true that no kid should spend their entire childhood indoors in front of a screen, but that actually does have some value – just like physical activity. We live in an ever-increasingly digital world. The skills kids learn in solving puzzles, using strategy and not giving up (on a hard level they can’t beat) are valueable as well. If you think video games didn’t help prepare our current generation of UAV pilots you’ve got your head in the sand.

  7. ZQ

    May 28, 2015 at 7:55 am

    Lol it’s ironic that many of the best players in the world grew up playing Playstation, SNES etc, in that exact position and did just fine eh. They also played other sports. Didn’t buy too much into biomechanics and developed what is becoming more and more elusive to the new generation = FEEL. Let kids be kids man, this is too much.

  8. Ryan K

    May 28, 2015 at 7:41 am

    Nicely done, can we just take the golf specificity out of this article and make it required reading for every parent?

    • Nick Randall

      May 28, 2015 at 2:25 pm

      Thanks Ryan, whist I don’t work in other sports or much with non golfers…….yes I think everyone could benefit from lots of varied active play when they are young.

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The important lessons you can learn from Peter Senior’s golf swing

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He may not be a household name in the United States, but Australia’s Peter Senior has a swing for the ages. At 60 years old, Senior has 34 worldwide professional wins including the 2015 Australian Masters beating a competitive field with several top-ranked players in the world. Turning professional in 1978, his career has spanned over 40 years.

Senior’s game and swing have stood the test of time, and the longevity of his career should be recognized. Senior formerly worked with Australian instructor Gary Edwin, and the structure to this swing taught to Senior paved the way for a future of consistent, high-quality professional golf.

Having a great golf swing isn’t the only key to becoming a great golfer, one must learn to play the game. However, you can learn a lot from Senior’s swing.

The origin to Senior’s swing lies in his set-up. Senior sets up in what I call his “hitting angles” or a position that mirrors impact.

From this position, Senior is able to simply keep these angles he established at address throughout the swing. This is why the set-up is so critical. The further he deviates from these “hitting angles”, the more he will have to find that impact position with his body in the backswing and downswing. In other words, more movement. The goal of his backswing will be to maintain these original starting angles.

From the picture, Senior has maintained his original body shape that he established at address. From this position, it will be much easier and repeatable to return the club to impact.

Note how his impact position now mirrors his original address position. All his original angles were maintained with a slight bump of the body towards the target. From impact, he can simply fold up his arms as his right side of his body rotates around his left side, keeping the clubface square to the body.

This standing tall finish position with the head following the torso is much easier on the back. His body has come forward and around beautifully, covering the ball for a proper strike.

The beauty of Senior’s swing lies in its simplicity. The changes Senior made to his swing can apply to anyone. Let’s look at two simple drills to make your swing more efficient and powerful.

“To a large extent, my backswing is a product of my set-up position” – Tiger Woods, Golf Digest 2020

To get into these impact angles simply practice pushing into an impact bag with the head and shaft of the club. Make sure your trail arm is tucked, lowering the trail shoulder as you pressure the bag.

To get the feeling of the proper coil from this set-up position, grab an impact bag and hold the bag in front of you.

From here, swing the bag around you with your arms keeping the top of the bag level. You will feel the trail side of your body move back and the lead side move out, coiling around your spine angle.

The trail glute will also move back and around with this drill, a key move the great Ben Hogan used to pivot his body. To develop an efficient swing and a long, injury-free career, take note of Peter Senior’s key moves.

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Fix early extension: 3 exercises to get your a** in gear

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It’s pretty common knowledge that “early extension” is a problem for golfers everywhere, but how does it affect your body and your game? And what can you do to fix it?

First, let’s look at early extension in its most simple form as a physical issue rather than a technical issue.

During the swing, we are asking our body to not only create force, but also resist a number of different forces created by the aggressive rotational pattern we call a golf swing. The problem comes down to each player’s unique dysfunction which will likely include bad posture, weak glutes or a locked out thoracic spine for example.

So when we then ask the body to rotate, maintain spine angle, get the left arm higher, pressure the ground, turn our hips to the target (to name a few) a lot of mobility, strength and efficiency are required to do all of this well.

And not everyone, well actually very few of us, has the full capability to do all of this optimally during the swing. The modern lifestyle has a lot to do with it, but so does physiology and it has been shown that tour players as well as everyday golfers suffer from varying levels of dysfunction but can ultimately get by relative to learned patterns and skill development.

But for the majority of players early extension leads to one or more of the following swing faults:

  • Loss of spine angle/posture. During the swing, a player will ‘stand up’ coming out of their original and desired spine angle, this alters the path and the plane of the club.
  • “Humping” the ball. Johnny Wunder’s preferred term for the forward and undesirable movement of the lower body closer to the ball.

Lack of rotation during the swing occurs due to the shift in the center of gravity caused by the loss of posture as your body does its best to just stay upright at all.

Ultimately, early extension leaves us “stuck” with the club too far behind us and nowhere to go—cue massive high push fade or slice going two fairways over (we’ve all been there) or a flippy hook as your body backs up and your hands do whatever they can to square it up.

Not only is this not a good thing if you want to hit a fairway, it’s also a really bad way to treat your body in general.

As a general rule, your body works as a system to create stability and mobility simultaneously allowing us to move, create force, etc. When we can’t maintain a stable core and spinal position or force is being transferred to an area that shouldn’t be dealing with it, we get issues. Likely, this starts with discomfort, possibly leading to prolonged pain, and eventually injury.

The body has a whole lot to deal with when you play golf, so it’s a good idea to start putting in the work to help it out. Not only will you reduce your risk of injury, but you’ll also likely play better too!

So we have three simple exercises for you here that you can do at home, or anywhere else, that will help you with the following elements

  • Posture
  • Core strength
  • Glute function
  • Thoracic mobility
  • Asymmetrical balance
  • Ground force development

#1: Forward lunge with rotation

  1. Standing tall, core engaged with a club in front of your chest, take a reasonable step forward.
  2. Stabilize your lead knee over your front foot and allow your trail knee to move down towards the ground, trying to keep it just above the surface.
  3. Maintaining your spine angle, rotate OVER your lead leg (chest faces the lead side) with the club at arm’s length in front of your torso keeping your eyes facing straight forwards.
  4. Rotate back to center, again with great control, and then step back to your original standing position.
  5. Repeat on other leg.

#2: Bird dog

  1. Get down on all fours again focusing on a quality, neutral spine position.
  2. Extend your left arm forward and your right leg backward.
  3. Control your breathing and core control throughout as we test balance, stability and core activation.
  4. Hold briefly at the top of each rep and return to start position.
  5. Repeat with right arm and left leg, alternating each rep.
  6. If this is difficult, start by working arms and legs individually, only life 1 arm OR 1 leg at a time but still work around the whole body.

#3: Jumping squat

  1. Start with feet shoulder-width apart, eyes fixed forward.
  2. Engage your squat by sending your knees forwards and out to create pressure and torque, whilst sending your hips down and back.
  3. Squat down as far as possible whilst maintaining a neutral spine, active core and heels on the ground.
  4. As you naturally come out of the squat, push the ground away using your whole foot, creating as much speed and force as possible as you jump in the air.
  5. Land with excellent control and deceleration, reset and repeat.

Got 10 minutes? Sample workout

3 Rounds

  1. 10 Forward Lunge with Rotation (5 each leg)
  2. 10 Bird Dog (5 Each side or 5 each limb if working individually)
  3. 5 Jumping Squats
  4. 1 Minute Rest

If you can take the time to make this a part of your routine, even just two or three times per week, you will start to see benefits all round!

It would also be a perfect pre-game warm-up!

And one thing you can do technically? Flare your lead foot to the target at address. A huge majority of players already do this and with good reason. You don’t have to alter your alignment, rather keep the heel in its fixed position but point your toes more to the target. This will basically give you a free 20 or 30 degrees additional lead hip rotation with no real side-effects. Good deal.

This is a great place to start when trying to get rid of the dreaded early extension, and if you commit to implementing these simple changes you can play way better golf and at least as importantly, feel great doing it.

 

To take your golf performance to new levels with fitness, nutrition, recovery, and technical work, check out everything we do on any of the following platforms.

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Clement: Chicken wing? Just swing like Nicklaus or Woods!

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Your lack of width in the swing can come from a few sources that will surprise you. Advice like “keep your head down and still” and “keep your lower body stable” are absolutely, positively golf swing killers and will snuff out any possibility for you to create effortless speed and accurate width as well as cancel any follow-through you are struggling so hard to achieve! This video will help you easily remove the shackles that hold your potential back and free both your body and mind to bring the majesty into your golf action.

There’s no need to fix what isn’t broken!

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