Exercises for Junior Golfers

You will need: Swiss Ball

If your height is:

• under 5’ 2’’ you will need a 45cm ball
• 5’ 2’’ to 5’ 8’’ you will need a 55cm ball
• 5’ 9’’ to 6’2’’ you will need a 65cm ball

As a Junior golfer, you will need to learn how to isolate your hips from your back.

The purpose is for the body to coil and create a source of resistance in the backswing, which in turn creates a source of re-coil and a faster relay of energy in the downswing.

This Stability exercise will also strengthen your hips, abdominals and shoulder girdle.

Jack Knife Roll out over Swiss ball walking hands away from ball and leaving lower legs and feet on ball. Holding head, neck and back in alignment, draw belly button in gently toward spine. Bending at knees and hips, take 2 seconds to draw knees up underneath you. Make sure the lower back stays in its natural curve. Return to start position in 2 seconds. Repeat 10 times.

Tip:

This exercise does require upper body strength. If you need extra help to support your upper body, either get another Swiss ball (smaller) and place it underneath your chest or use a chair to support yourself until you gradually build up more strength in your upper body.

If you find this exercise hard, try moving the ball further up towards your upper body so that your shins are on the ball and not your feet.