Fitness Routines That Benefit Young Golfers
- Yolandi Botes
- 2 hours ago
- 3 min read
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Golf might look like a calm, easy-paced sport from the outside, but any young golfer will tell you: it demands real strength, focus and stamina. A solid fitness routine doesn’t just help players swing harder, it helps them stay consistent, prevent injuries and stay sharp from the first tee to the last putt. Here’s a look at the routines that genuinely make a difference for growing golfers.
🏋️ Strength Training: Building Power Without Bulk
Young golfers don’t need heavy bodybuilding exercises. Instead, they benefit from functional strength, movements that support the golf swing.
Key exercises:
Core rotations with a resistance band
Bodyweight squats for leg strength
Planks for core stability
Light dumbbell work (e.g., shoulder presses, rows)
Why it matters: A strong core and legs help players maintain posture, create power in their swing and avoid lower-back strain, one of the most common injuries among junior golfers.
🤸 Mobility Training: Keeping the Swing Smooth
A stiff body leads to a stiff swing. Mobility is often more important than strength for younger players.
Focus areas:
Hip mobility – improves rotation through the ball
Thoracic spine mobility – keeps the backswing fluid
Shoulder flexibility – reduces tension at the top of the swing
Hamstring stretches – helps maintain posture
Try these:
Cat-cow stretch
Hip openers
Arm circles
Gentle rotational stretches before playing
Why it matters: Better mobility means a more controlled swing, improved follow-through and less chance of overuse injuries.
⚖️ Balance Work: The Secret Weapon
Golf is all about stable footing and body control. Young golfers who work on balance often see improvements almost immediately.
Simple balance drills:
Standing on one leg while brushing teeth 🦷
Single-leg Romanian deadlifts
Using a balance board
Toe-to-heel walking on a straight line
Why it matters: A balanced golfer hits cleaner shots, stays grounded in windy conditions and avoids unnecessary movement that throws accuracy off.
🏃 Cardiovascular Fitness: Stamina for Long Rounds
A typical 18-hole round takes 4–5 hours. For young golfers, fatigue can creep in by the 12th hole.
Cardio options:
Brisk walking or light jogging
Cycling 🚴♂️
Swimming
Short interval sessions for teens who enjoy faster workouts
Why it matters: Good cardio means steady energy throughout the round, better focus and fewer “late-round slumps”.
🧘 Mental Fitness: Often Overlooked, Always Important
Golf is as much a thinking game as it is a physical one. Young golfers benefit from routines that help them manage pressure.
Helpful habits:
5 minutes of calm breathing before practice
Visualising a clean shot 🎯
Positive self-talk during tough holes
Short mindfulness sessions after school
Why it matters: A calm, focused player recovers faster from bad shots and plays with confidence.
🥗 Bonus Tip: Nutrition Matters Too
You can’t drive a car on an empty tank. The same goes for young golfers.
Course-friendly snacks:
Bananas 🍌
Energy bars
Biltong
Water with electrolytes on hot days
Why it matters: Proper fuel keeps concentration high and mood steady, especially during long matches.
A good fitness routine can transform a young golfer’s game. Strength, mobility, balance, cardio and mental fitness all work together to help them swing smoother, play longer and stay injury-free. With just a few simple exercises a week, young players can build a solid foundation for the future, whether they’re aiming for school league success or dreaming of the SA Junior Championships one day. 🏆🌟
Landbou Gholfklub
Office: 081-881-1503
Whatsapp: 087-527-0867
Email: Landbougolfclub@gmail
Address: Chris Hani St, Potchefstroom, South Africa
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