Fitness can help young golfers hit the ball further, play more consistently and avoid injury. But children aren't small adults: their training should focus on movement skills, fun and variety rather than heavy weights or golf-only routines. Here's how to help young golfers build fitness safely.
This article is general information. Speak to a qualified coach, physiotherapist or doctor about individual needs.
Why fitness matters for young golfers
- Speed and distance: strong, coordinated bodies create more club speed.
- Consistency: better balance and control.
- Injury prevention: stronger, more mobile bodies cope better with practice.
- Lifelong habits: active children often stay active.
Build athletic foundations first
Before golf-specific training, children benefit from fundamental movement skills:
- Running, jumping and landing.
- Throwing and catching.
- Balance and agility.
- Rotation, such as throwing a ball sideways.
Playing other sports, such as football, tennis, swimming, gymnastics or athletics, develops these skills naturally. Read getting kids into golf.
Age-appropriate training
| Age (approx.) | Focus |
|---|---|
| Under 10 | Fun games, movement skills, multiple sports |
| 10 to 13 | Bodyweight strength, balance, mobility, coordination |
| 13 to 16 | Technique-focused strength training with supervision, speed and power |
| 16 and over | More structured, individualised programmes |
Exercises for young golfers
- Bodyweight squats and lunges.
- Planks and side planks.
- Glute bridges.
- Medicine-ball rotational throws (light balls, with supervision).
- Balance exercises. Read balance training for golf.
- Mobility: hips, upper back and shoulders. Read yoga for golfers.
Technique and supervision come first; load comes later.
Growth spurts
During rapid growth, young golfers may temporarily lose flexibility, coordination and consistency. Reduce intense training, focus on mobility and technique, and be patient. Junior clubs may need refitting too. Read the junior golf equipment guide.
Avoiding overuse injuries
- Limit range sessions of repetitive full swings.
- Mix practice: short game, putting and on-course play.
- Warm up before practice. Read the pre-round warm-up routine.
- Rest days and off-seasons.
- Listen to pain: persistent pain should be checked. Read common golf injuries.
Sleep and nutrition
Young athletes need plenty of sleep and balanced meals to grow, recover and perform. Read what to eat and drink on the golf course.
Keep it fun
Fitness should feel like play. Games, challenges and variety keep young golfers engaged. Read golf games for kids.
Frequently asked questions
Is strength training safe for young golfers?
Supervised, age-appropriate strength training with good technique is generally considered safe for many young people. Start with bodyweight exercises.
Should my child only play golf?
Playing several sports is widely recommended for younger children, building athleticism and reducing overuse injuries.
Why has my teenager's golf got worse during a growth spurt?
Rapid growth can temporarily affect coordination and flexibility. It usually settles with time.
How much should young golfers practise?
It depends on age and goals; avoid excessive repetitive practice and include rest.
The bottom line
Junior golf fitness should build broad athletic skills, use safe, age-appropriate exercises, include other sports and leave plenty of time for rest and fun. For more on young golfers, read golf for teenagers.