Why Strength and Mobility Training Matter in Junior Golf
Golf requires rotational power, balance, and flexibility. For junior golfers, strength and mobility training should enhance movement quality without restricting swing mechanics.
When done correctly, physical training improves distance, reduces injury risk, and supports long-term development.
Common Physical Limitations in Youth Golfers
Many young golfers experience:
- Limited hip mobility
- Weak core stability
- Poor balance
- Tight shoulders
- Inconsistent posture
These limitations reduce swing efficiency and consistency.
Lower-Body Strength Exercises for Golf Power
Power originates from the ground.
Squat and Lunge Variations for Stability
Goblet squats and split squats develop leg strength while maintaining balance and control.
Hip Hinge Drills for Rotational Support
Deadlift variations strengthen the posterior chain, supporting rotational force generation.
Core Training Drills for Rotational Control
The core transfers energy from the lower body to the upper body.
Effective drills include:
- Anti-rotation presses
- Medicine ball rotational throws
- Stability holds
These exercises improve swing speed without overloading the spine.
Upper-Body Strength Training That Protects the Swing
Upper-body training must emphasize control.
Pulling Movements for Shoulder Health
Rows and band pull-aparts strengthen the upper back and support posture.
Controlled Pressing Exercises
Push-ups and landmine presses build strength without limiting shoulder mobility.
Listen here to learn how upper-body strength leads to more efficient swinging.
Mobility Drills That Improve Swing Range of Motion
Mobility is essential for an efficient golf swing.
Hip Mobility Drills for Turn and Balance
Hip flexor and rotational stretches improve backswing depth and follow-through.
Thoracic Spine Mobility Drills
Upper-back mobility allows for proper rotation and posture maintenance.
Balance and Coordination Training for Swing Stability
Single-leg balance drills enhance stability during weight transfer and follow-through.
Improved balance leads to more consistent ball striking.
Why Supervised Training Produces Better Results
Youth golfers benefit from guidance to ensure exercises are performed safely and correctly. Coaches tailor programs based on age, growth stage, and swing demands.
Final Thoughts on Golf Strength and Mobility Training
Physical training should support the swing, not interfere with it. When strength and mobility work is golf-specific and age-appropriate, junior golfers gain power and consistency safely.
Read here to learn some important drills to improve your swing.
About Athletes Untapped
Athletes Untapped connects golfers with experienced private coaches who specialize in golf-specific strength and mobility training. Through personalized programs, Athletes Untapped helps golfers increase power, improve movement, and stay healthy.
Find an experienced coach near you: https://athletesuntapped.com
Learn from our best Coach Shane and Coach Brittany.
