Brian Knight, PT, CSCS, CGFI Forward by: Dr.

Greg Rose of the Titlest Permormance Institute

“By using Brian’s proven techniques and safe protocols any junior can follow his recommendations and improve. From basic mobility exercises, to advanced core stabilization techniques, this book has it all.” Dr. Greg Rose of The Titleist Performance Institute

Forward by dr. GreG rose
I used to wonder how the best golfers in the world became so talented. Were they just born with this unbelievable gift or did some coach teach them the secret at a young age. Maybe they just figured it out by hitting thousands of balls on a range and there really wasn’t any secret, just hard work. This question intrigued me for many years.

When I began working the best players in the world, I started asking them how they learned the game and finally I got my answer. All of these players had one common answer; a great junior development program. Even if the player told me that they never picked up a golf club until they were 12 years old, I eventually would find an underlying youth athletic development program that they participated in at an early age. It may have been for baseball, tennis, or another un-related sport, but it was there. Unfortunately, it is just way too easy in today’s world of computers, video games, cars, and televisions for our children to become lazy and inactive. Many kids today don’t spend hours on the playground, swinging on the monkey bars and playing chase with friends. These skills are essential in developing a young athlete. Even worse, some schools have completely eliminated physical education from the curriculum. As parents and coaches, we need to change this trend.

The benefits of getting involved in a long term athletic development program are almost too long to list. They include confidence, self-esteem, respect for others and rules, life long weight management, speed and power development, motor skill development, mental toughness, etc. This list just goes on and on forever. One of the most important features of any junior development program is the physical fitness or strength and conditioning component. All too often, many juniors neglect this component because their instructors themselves do not have the expertise to teach the kids how to workout. Thanks to leaders in the industry like Brian Knight at JuniorFit this type of information is now right at your fingertips. By using fun and functional forms of training this program can help any junior develop the best skills right from the start. By using Brian’s proven techniques and safe protocols any junior can follow his recommendations and improve. From basic mobility exercises, to advanced core stabilization techniques, this book has it all. Plus, the most important feature of all, it fun. Good Luck!

Table oF ConTenTs
Section One Introduction ...............................................................................................6 Section Two General Fitness Guidelines for Age Groups .............................................7 Section Three Self Screen ................................................................................................8 Section Four The Golf Muscles....................................................................................19 Section Five The Warm Up “10” .................................................................................20 Section Six Stretches “10” .........................................................................................25 Section Seven Stability “10” ..........................................................................................30 Section Eight Strength “10” ..........................................................................................37 Section Nine Explosive “10” ........................................................................................44 Section Ten Swiss Ball “10” .......................................................................................51 Section Eleven Bosu “10” ................................................................................................57 Section Twelve Balance Board “10” ................................................................................62 Section Thirteen Dynamic Balance Trainer .......................................................................68 Section Fourteen Injuries/Remedies ...................................................................................71 Section Fifteen General Nutrition ....................................................................................74

Table oF ConTenTs ConTinued
Section Sixteen Cardiovascular Exercise..........................................................................76 Section Seventeen Creating Your Workouts ..........................................................................78 Section Eighteen Workout Example ...................................................................................81

One of the most poorly understood and applied concepts in golf today is fitness. There is a void in the literature and research for today’s golf professional. The information is hard to find and many times confusing and contradictory. Without question, the area of greatest confusion is junior golf conditioning.

As a parent, would you like to feel confident that the path your child has chosen will help them achieve their ultimate professional goals? As a junior golfer, would you like to have the power of knowing what stretches and exercises work best for you? If the answer to these questions is yes, then by purchasing this book you have taken the first step to proper golf fitness.

The purpose of Junior Golf Fitness is to help parents and juniors understand the complexities of junior fitness and apply effective methods to allow for a personalized golf fitness routine. The book will help organize an easy to follow weekly routine to promote more power, flexibility, and stability throughout the golf swing.

The book will educate you on body weight exercise, as well as, numerous exercises using some of today’s most commonly used fitness devices. My name is Brian Knight. I am not a personal trainer or self proclaimed “fitness expert”. I am a physical therapist (P.T) and a certified strength and conditioning specialist (C.S.C.S.). These two degrees combined with extensive advanced training in golf fitness provide me with ten years of study and application of golf fitness. I have trained with the leaders in the golf fitness field including: Titleist Performance Institute, Paul Chek Institute, and Back to Golf. I train young golfers in the southeast as a member of the Southeastern Junior Golf Tour (SJGT). My studies and experience over the last decade have provided me with a unique insight into the primary fitness needs of today’s junior golfer. There are a few golf fitness books available on the bookstore shelves that offer advice and some basic exercises. This book will teach you ten of the most important exercises in each category of your fitness to help devise an interchangeable and fun exercise routine. Enjoy the book and congratulations on taking the first step to a successful fitness journey.

General FiTness Guidelines For aGe Group
There are many concerns and opinions about when a junior should begin exercise and what types of exercises they should perform. The truth is, at a very young age kid’s have already begun weight training using their own body weight. When a child jumps off a swing or a truckbed, they are resisting their own body weight. At young ages, kid’s push, pull, row, and lift all day during an average summer. Junior athletes are active individuals who, many times, have already prepared themselves to begin a fitness routine just by the performance of their normal daily activities. The first area of fitness that is safe for all juniors is body weight exercise. Body weight exercises take activities that a person does on a daily basis and through the addition of sets and repetitions transforms them into a viable exercise program.

The second group of exercises safe for all ages are flexibility exercises. Most individuals are very flexible at younger ages. As we age, our muscles shorten or lengthen depending on our activities and our genetics. People often assume that juniors are flexible because of their young age. Although more flexibility is expected in a junior than the average adult, many juniors have numerous flexibility restrictions that limit top performance in their sport.

Finally comes training with weights or external load. There are many opinions on when strength training should begin. Most research is concerned primarily with damaging the growth plates if weight training begins too early and causing growth deficiencies in the junior. However, all parties would agree, no junior should move on to external load until they have achieved good flexibility and can safely and effectively manage body weight exercises.

There are numerous facts and figures available in the literature regarding youth fitness that can be located in the reference section of this book. It is understood that the author of this book has done the research for you and has laid out an exercise plan that is safe for all juniors to use and benefit from. Weight training is included in this text and precautions will be given when needed.


selF sCreen
The purpose of the self screen is to give you an idea where your flexibility limitations lie and assist you in choosing exercises from the book that will most benefit you initially. The self screen takes less than ten minutes and can be done in any order. You should be in loose fitting clothes, barefoot, and on a firm, carpeted surface when performing the test. The tests are listed individually below with a brief description. If you find that you are restricted in your ability to perform the following tests, there are corrective techniques listed at the end of each test that should be given priority in your workout until you are able to effectively pass the test. 1. Deep Squat: Stand upright, feet shoulder width apart, and arms crossed on your chest. Feet should remain facing forward during the squat and you should only go as far as you can without your heels coming up off the ground. Results: A successful deep full squat demonstrates good hip and calf flexibility with good basic core stability. Heels rising off the floor before completion of the full squat or losing your balance would be considered not passing the full squat. Areas of concern with an incomplete squat will be lower leg and hip flexibility and core stability. Corrective Technique Corrective Warm Up: Hip Circles Corrective Stretches: Toes Up Foam Roll, Hamstring with rope assist, Butt Up Stretch Primary Corrective Exercises: Deep Squats, Abdominal Routine power of three, Swiss Ball abdominal roll-out, Plank


2. Neck Active Range of Motion (AROM): Neck AROM includes the following movements: flexion, extension, sidebending, rotation, coupled sidebending and rotation. This test can be performed in several positions but for our purposes they will be performed in the address position. In upright position perform these movements: a. Flexion: bend you chin as far to your chest as possible without allowing any movement of the area between your shoulder blades. b. Extension: lean your head back as far as far as you can once again not allowing any movement except your head on your shoulders. c. Rotation: turn your head to look over your left shoulder and then your right. Be careful to make as full a turn as possible without allowing any shoulder movement. d. Sidebending: lean your ear down to your shoulder without allowing the opposite shoulder to come up. Perform this movement to each side. e. Coupled motion: this test is a little more difficult but valuable. Turn your head to the left about halfway and then tilt it back over your shoulder followed by a tilt forward over your chest. Be careful to keep the head in the half turned position the entire time.


Results: The following explanations will be in layman’s terms to allow for good understanding of the findings. a. Flexion: Your chin should touch your chest without any tension in your upper back or forward movement of your shoulders. b. Extension: The back of your head should safely and easily touch the muscles between your shoulders. c. Rotation: You should be able to turn your chin completely over your shoulder with little to no tension in the upper shoulder muscles on the opposite side. d. Sidebending: Your ear should come close to reaching the shoulder on the same side as you lean toward it. e. Coupled motion: A passing grade with this motion is nothing more than feeling free movement with no pain. Corrective Technique Corrective Warm Up: Neck and Arm Circles Corrective Stretches: Neck Circles with two second holds at four positions, chin down, ear on right shoulder, chin up, and ear on left shoulder for ten repetitions. Primary Corrective Exercises: Plank, Tabletop, Upper Body Extension, Curl Up on Ball. Restrictions in any of these motions demonstrates either limited joint or muscle flexibility. These restrictions can lead to injury from repetitive wear and tear during the golf swing. 3. Shoulder Active Range of Motion: The shoulder is one of our more mobile joints. It has freedom of motion in all planes of movement. We will look at the basic motions of the shoulder along with the shoulder “circle”. a. Flexion: Stand upright with your shoulders in a neutral position as pictured. Thumb up, raise your shoulder in front of you as far as you can without letting your lower back bend. b. Extension: Stand upright, with your thumb facing forward reach back as far as you can without allowing yourself to bend forward. c. Abduction: Stand upright and bring your arm up to the side of your face similar to a “jumping jack” motion. Repeat on both sides.

d. Internal rotation: Hold your arm out at your side with your palm facing the floor as pictured. Keeping your elbow steady, bring your hand away from the floor as far as you can. e. External rotation: Same position as internal rotation, this time turn your hand under as far as you can keeping your elbow in the same positon. f. Circumduction: Slowly rotate your arm in a clockwise and then counterclockwise position trying to make as big a circle as possible. Shoulder Images:




Results: The results for the shoulder will be explained in a similar fashion as the neck was explained previously. a. Flexion: (not pictured) Stand upright with your arms resting at your side, palms against your legs. Lift your hands out in front of you as high as you can, as if signalling a touchdown. Do not let your f lower back arch. b. Extension: (not pictured) Stand upright with your arms resting at your side, palms against your legs. Lift your hands directly behind you without bending your body forward. c. Abduction: Your arm should rise through the motion without pain and finish resting next to your ear on the same side. d. External Rotation: At completion of the motion, the palm should be facing the same direction as your face. e. Internal Rotation: Your palm should easily face the same direction as the back of your head with no stress on the shoulder. f. Circumduction: Your arm should move in a full, pain free, large circle both clockwise and counterclockwise.


Corrective Technique Corrective Warm Up: Arm Circles Corrective Stretches: Over/Out Around/Behind, Latissimus, Corrective Exercises: Plank, Tabletop, Push Up Pain with any of these motions can be indicative of an impingement syndrome that can be aggravated at the extremes of the backswing and follow through. 4. Wrist and Hand Active Range of Motion: Often overlooked the hand is our only contact with the club. Our wrist is what allows us to set the club in the backswing. The wrist motions are flexion, extension, radial/ulnar deviation. The fingers will be assessed only by making a fist. a. Wrist Flexion: Hold your arm out in front of you and bend your hand as far under as you can. b. Wrist Extension: Hold your arm out in front of you and bend your wrist as far back in the upright position as possible. c. Radial Deviation: Hold your arm out in front of you and turn your hand toward the thumb side. d. Ulnar Deviation: Hold your arm out in front of you and turn your hand toward the “pinky” side. e. Fingers: Slowly clinch your fingers into a fist beginning with the furthermost joint of your fingers and slowly closing your hand.


Results: a. Wrist Flexion: Your hand should easily be drawn under so that all fingers are pointing to the floor. b. Wrist Extension: Your hand should easily be drawn back so that all fingers are pointing to the sky. c. Radial Deviation: Your wrist should move a small amount towards the thumb side with no pain. d. Ulnar Deviation: Your wrist should move greater amount to the “pinky” side. e. Fingers: You should be able to make a complete fist without pain. Corrective Technique Corrective Warm Up: Wrist Circles, Golf Ball Grabs Corrective Stretches: Wrist test positions held two seconds each for ten repetitions. Corrective Exercises: Plank, Tabletop, Pushup Wrist and hand restrictions can lead to overuse of tendons and ligaments in your forearm and shoulders. Good hand mobility is essential to a complete golf swing. 5. Lower Back Flexibility: a. Flexion: In standing position, reach to the floor keeping your legs straight. b. Extension: Lie on your stomach and gently rise up on your elbows, keeping your waist in contact with the floor. If you have a history of back pain, refrain from this test. c. Rotation: In address position, cross your arms across your chest and turn into your backswing position. Next, turn into your followthrough position. d. Sidebending: Stand up tall, reach down your leg as far as you can without bending forward or backward.


Results: a. Flexion: You should be able to bend forward and your upper body should be parallel to the floor as pictured. b. Extension: You should be able to rest comfortably on your elbows with your waist in contact with the floor. c. Rotation: Without movement of your lower body, you should be able to turn your shoulder under your chin. d. Sidebending: Your hand should comfortably reach past the outside of your knee. Corrective Technique Corrective Warm Up: Hip Circles, Hips Side to Side. Corrective Stretches: Hamstring with Rope Assist, Butt Up Stretch, Toes up Foam Roll, Lower Trunk Rotation. Corrective Exercises: Bridge, Deep Squats, Ball Warm Up, Curl Up on Ball Limitations in back flexibility lead to chronic low back pain and shortened careers as demonstrated on both the PGA and LPGA tours. 6. Hip Active Range of Motion: The motions considered are flexion, extension, internal rotation, and external rotation. a. Flexion: Lie on your back, pull your leg down towards your chest as far as you can without allowing your lower back to come up off the floor. b. Extension: Stand upright, slowly bring one leg backwards until a comfortable stretch is felt in the front of the hip. Do not allow the lower back to bend backwards.


c. Internal Rotation: Lie on your back and bring your leg into a 90/90 position as pictured. Slowly turn your leg to the outside of your body maintaining the knee in the starting position. d. External Rotation: Lie as above and turn your leg to the inward position keeping the knee in the original position.

Results: a. Flexion: Your leg should easily reach your chest with no lower back stress or discomfort. b. Extension: Your leg should move one to one and a half foot widths behind you. c. Internal Rotation: Your leg should rotate out forty five degrees at a minimum. d. External Rotation: Your leg should rotate inward to forty five degrees minimum. Corrective Technique Corrective Warm Up: Hip Circles, Hip Side to Side. Corrective Stretches: Half Kneel, Hip Rotator Stretch. Corrective Exercises: Deep Squat, Lower Trunk Rotation


Hip range of motion is arguably the most important determinant of power. Secondly, restrictions in hip range of motion not only lead to hip replacements but also lower back pain over time. 7. Knee Active Range of Motion: Knee range of motion is as simple as flexion and extension. a. Flexion: Lie flat on your back with your thigh perpendicular to the ground. Bring your lower leg towards the back of your thigh. b. Extension: Lie with your legs out in front of you. Tighten your thigh muscle and attempt to flatten your leg into the floor.

Results: a. Flexion: You should easily be able to touch the back of your lower leg to the back of your upper leg. b. Extension: You should easily be able to flatten the back of your knee into the floor. Corrective Technique Corrective Warm Up: Hip Circles, Ankle Rolls Corrective Stretches: Hamstring with Rope Assist, Butt Up Stretch. Corrective Exercises: Bridge, Tabletop, Multidirectional Lunges. Restrictions in knee flexibility can lead to poor posture at address, instability during your swing, and increased stress on the body while walking up and down golf courses.


8. Foot and Ankle Range of Motion: a. Dorsiflexion: Sitting in a chair with your lower leg hanging freely, bring your foot towards the ceiling. b. Plantarflexion: Sitting in a chair with your lower leg hanging freely, point your foot down as if pressing a gas pedal. c. Circumduction: Sitting in a chair with your lower leg hanging freely, turn your ankle in a full circle clockwise and counterclockwise.

Results: b. Dorsiflexion: Your foot should move freely past neutral to about 10 degrees. c. Plantarflexion: Your foot should move freely into a full depressed gas pedal position (lead foot). d. Circumduction: Your foot should easily complete a full circle free of pain. Corrective Technique Corrective Warm Up: Ankle Rolls Corrective Stretches: Test positions held two seconds for ten repetitions. Corrective Exercises: Full Deep Squat. Footwork is one of the most overlooked assets to a golf swing. Freedom on motion in the feet not only allows for a stable base of support but protects the knee and hip from stress during walking.


The following PGA statistics demonstrate the flexibility that is required on tour to meet the high demands of the golf swing: Shoulder External Rotation: Greater than 110 degrees Neck Rotation: Greater than 75 degrees Trunk Rotation: Greater than 70 degrees Hip External Rotation: Greater than 55 degrees Hip Internal Rotation: Greater than 45 degrees Back Extension: Greater than 30 degrees Wrist Flexion/Extension: Greater than 70 degrees These values can be determined by a thorough evaluation from a qualified health professional. You can also refer to the descriptions in the self screen to get a general idea about how you measure up.


The GolF MusCles
What are the golf muscles? The golf muscles are basically every muscle in your body. The entire body of muscles work together to produce the high speed and awkward movements we call the golf swing. It is not enough just to have strong legs or broad shoulders, you must have all of the postural muscles working in unison with the prime movers and stabilizers to promote a healthy and powerful swing. The following list will break down the details of the muscles necessary to perform the positions of the golf swing: Address Position: Due to the forward inclined nature of the address position, your muscles are basically in a holding pattern. You must have good muscle length in the hamstrings, hip flexors, and lowback muscles. These muscle lengths need to be complemented by good range of motion of your pelvis and spine. Your calves need to be flexible to allow for enough bend in your ankles to provide a stable base. Even muscles in the back of your neck are working to hold your head steady as you ready for takeaway. The muscle groups included in this position are the quadriceps(thigh), the gastroc/soleus(calf), gluteals(buttocks), back extensors(muscles along the spine), and adductors/abductors(inner/outer thigh). Backswing: The backswing motion is accomplishing two things: getting the body behind the ball and shifting the weight onto the turned side. There are numerous muscles contributing to this movement as we have moved from static to dynamic rotation. As you shift your weight the muscles in the hip (internal/external rotators) begin to stabilize the hip against forces created by maintaining a stable leg to rotate over. The shoulder muscles (rotator cuff, scapular girdle) lift the club up on plane while the hands use intrinsic muscles coupled with wrist flexors and extensors to control the club. The abdominal muscles along with the spinal muscles work to rotate the body and produce the coil effect. Downswing: Tension and power are produced as the club is set at the top and the downswing initiated. All of the back and abdominal muscles listed in the backswing are now working to accelerated the body to impact. The reversal of the backswing requires very good range of motion of all the joints and good strength and endurance to allow for repeated movements over the course of a round and a lifetime. After impact, the muscles are at their greatest risk because they are required to slow down the movement of the club and support the majority of the body weight on one side. Good strength and balance is required of the muscles of the lower body. 19

The warM up
The important stretches that will be presented in the next chapter have a dual function. When warming up for a round of golf or prior to a workout they are to be held for two seconds only for sets of eight to ten repetitions. Prolonged stretching prior to competition can “deaden” the muscles response and make it difficult for the brain to respond to the increased muscle length. However, when performing the stretches as part of your general workout or flexibility program, feel free to hold the stretches up to ten seconds to maximize muscle length. To get up started I have devised a simple, yet effective, routine to use prior to practice or a tournament. The following sequence is a driving range warm up that can be used in conjunction with your normal stretching routine or as an adjunct when you have little time to prepare for an event. Driving Range Warm Up 1. Neck Circles: Stand upright, turn your neck slowly clockwise, then counterclockwise repeating ten in each direction with a slow, pain free movement.


2. Arm Circles: Hold your arms out to your side and begin to rotate them in a small clockwise direction. After completing ten repetitions, begin to rotate them to a medium circle, then complete this direction with large circles. Reverse the motion and complete all three sizes for ten repetitions in the counterclockwise direction.

3. Hip Circles: Stand upright with your hands on your hips. Begin to rotate the hips in a circular pattern completing ten repetitions. Slowly move in a clockwise direction first and complete the exercise in a counterclockwise position. Try to make a full circle with good effort to get a complete stretch of the hip as this is a vital joint for stability and power.


4. Ankle Rolls: Standing in an upright position, roll your feet inward as if standing on the inside of your shoes. Follow this motion with a rolling of your feet to the outside. Repeat this motion ten times each direction.

5. Heel/Toe Raises: Standing upright, rise up on your toes allowing your heels to come up off the ground. After staying on your toes for two seconds, roll back onto your heels allowing your toes to clear the ground. Repeat ten times each way.


6. Wrist Circles: Reach out in front with your arms straight. Your palms will be facing the ground. Begin rotating your wrists in a clockwise pattern followed by a counterclockwise pattern. Repeat each direction ten times. 7. Hips Side to Side: Standing in an upright position, place your hand on your hips. Begin moving your hips side to side allowing for the sensation of a good stretch in the hip as you rotate to that side. Repeat ten times each side alternating side to side.

8. Golf Ball Grabs: Place a golf ball in your hand and grasp it with your thumb. As you hold the golf ball, slowly bend all of your fingers until completely bent. Hold this position for five seconds and repeat ten times.


9. Arms Crossed Trunk Rotation in Golf Stance: Stand in address position with arms crossed on your chest. Slowly rotate into a full backswing position and hold for two seconds. Now, rotate fully into the followthrough position holding for two seconds. Repeat each direction ten times.

10. Short Iron Swings: Complete your warm up by using a short iron and taking 25-30 swings. Pay close attention to correct set up and swing plane so as to warm up muscles in the exact positions they will be used in the full golf swing.

Congratulations, you have completed the full driving range warm up. This warm up is a very effective way to prevent injury and insure the most economical and effective swing possible. This warm up should be used prior to any practice session or tournament round. The next several chapters will begin demonstrate ten exercises for several categories including: stretches, stability, strength, swiss ball, explosive power, bosu ball, balance board, and plyometrics. The following chapters of exercises are not laid out in any particular order. At the end of the book, the exercises will be organized and periodized to give you a good understanding of how to best use these tools to build strength and flexibility.

The following stretches will give you instruction on how to complete the stretch, what repetitions to perform, and what golf muscles are being stretched. 1. Hamstring stretch with rope assistance: Lie flat on your back with the leg to be stretched laid out straight. Bend the opposite knee having your foot flat on the ground. Take a rope and wrap it around the sole of your shoe. The rope will be used for support and a mild overstretch at the end of the range. Begin the stretch by actively lifting your leg as high as you can without letting your leg bend. When a comfortable stretch is felt in the back of the leg, gently pull on the rope to apply mild overstretch to the muscles. At the top of the stretch, pull down the line of the leg to feel a stretch in the back of the lower leg. You can vary this stretch by wrapping the rope around the inside of the leg or the outside of the leg and repeating the exercise as mentioned above. This should be done ten times in each position with a two second hold. Muscles Stretched: Hamstrings x 3 and Gastrocnemius or calf muscles.


2. Butt-Up Stretch: Sitting in an average height chair, place your fingertips on the floor. Keeping your fingertips in contact with the floor, raise your buttocks up from the chair attempting the straighten your legs. If you cannot successfully straighten your legs, place books on the floor and use them for your fingertips. Build up a height with the books that allows you to straighten your legs and feel a stretch in the lower back and behind the legs. As you become more flexible, you will be able to slowly take books away until you can eventually straighten your legs with your fingers on the floor. Hold for five seconds and repeat ten times. Muscles Stretched: Lowerback and hamstrings

3. Toes Up Foam Roll: Using a half foam roll or telephone book, place the balls of your feet up on the object. Keeping your legs straight, reach over as far as you can and hold for two seconds. Repeat this exercise ten times. Muscles Stretched: Calf muscles, hamstrings, and lower back with a mild latissimus stretch.


4. Split Stance Side to Side: Standing with your feet placed outside your shoulders, shift your weight to one side while allowing the opposite side leg to straighten. You should feel a strong stretch on the inside of the straightened leg. Hold this for 5 seconds and then alternate to the other side. Repeat ten times each direction. Muscles Stretched: Groin muscles and medial knee attachments.

5. Over/Out, Around/Behind: This stretch is a four stretch exercise to get you shoulder warm and flexible. Stand in an upright position with your arms hanging freely at your side. Keeping your arms straight, raise them straight out in front as far as you can feeling a stretch in the area under your armpit. Hold two seconds. Secondly, return to starting position and bring your arms around to the side of your head similar to a jumping jack position. Hold two seconds. Now, hold your arms directly out in front of you and bring them around your body attempting to keep them parallel to the ground. Reach as far behind as you can and hold two seconds. Finally, return to original starting position and reach back as far as you can keeping your trunk erect. Hold two seconds and repeat this entire pattern ten times. Muscles Stretched: Latissimus, Deltoids, Trapezius, Rotator Cuff, Pectoralis.


6. Half Kneel: On a firm surface, place one knee down and have the other knee bent and place in front of you for balance. Keep your upper body in the upright position and shift you weight forward by bending the lead knee. As you move forward you will begin to feel a stretch in the front of the hip on the down leg. When you feel a stretch, hold for five seconds. Repeat this ten times each side. Muscles stretched: Hip flexor, quad, groin muscles.

7. Lower Trunk Rotation: Lie flat on your back with your feet flat on the floor and knees together. Slowly rotate your knees in one direction without allowing them to separate while simultaneously rotating your neck in the opposite direction. Continue this motion in each direction for 2-3 minutes. Muscles Stretched: Lower Spine, Cervical Spine, all Hip muscles.


8. Stork Turns: Stand on one foot and place the other foot next to your knee. Keeping your upper body facing forward, rotate the bent knee around the body to the stance side. You can use a wall for balance if necessary. Repeat this ten times and then switch legs. Muscles Stretched: Hip and Lumbar Spine.

9. Hip Rotators Stretch: Lie flat on your back with your knees bent. Cross one leg over the other and then actively bring them towards your chest. Reach behind your knee to assist in pulling the legs to your chest. You should feel a stretch in the buttock of the leg that is crossed. Hold this five seconds and repeat ten times on each side. Muscles Stretched: All hip rotator muscles.

10. Latissimus Stretch: Kneeling in front of a swiss ball or any other object that you can place your hands on, reach out and place your hands on the object. Keeping your hands in place, press your chest towards the floor feeling a stretch in the back of your shoulders. Hold for five seconds and repeat ten times.


Here we will address the core musculature. You will be using many of your primary muscle groups as they assist the core to perform these maneuvers. These are ten exercises the will begin to build the stable foundation necessary for effective golf. 1. Plank: There are three positions to this plank sequence. First, lie down with you body weight resting on your forearms. Palms will be down and shoulder width apart. With feet together, lift your body off the ground, keeping your stomach tight, until you are just past parallel to the ground. Upon reaching this position, hold until you can no longer keep good form. When you have completed three sets to fatigue, roll onto the right side and rest your weight on your elbow placed directly under your shoulder. Your down arm is pointing perpendicular to your body with your hands flat, fingers stretched, forearm resting on the ground in front of you. With feet together, rise up until your body reaches the neutral position and hold this until you can no longer maintain good form. Repeat three times and then turn over to the other side to complete the three versions of the plank.

Purpose: To engage core stabilizers and upper body stabilizers to promote endurance and stability in the golf swing.


2. Single leg balance to squat: Begin this exercise by standing on one foot with your toes directly out in front of you. When you can stand on one foot for thirty seconds, three sets, then progress to doing the same with your eyes closed. When you can complete three sets, thirty seconds with eyes closed, then progress to single leg squat. For single leg squat, eyes open and foot forward, slowly squat down as if tapping your buttock on a chair. When you reach the chair, hold one second, then return to the starting position. Be sure to have your foot facing forward and careful that your knee remains in line with the foot below it and does not collapse inward or outward during the squat. You can expect some muscle shaking during this exercise until you get used to the technique. Perform three sets of five repetitions.

Purpose: To begin challenging your static balance(single leg stance) and building strength to allow for improved stability on the leg at the top of the backswing and at the full followthrough.


3. Bridge: Lie flat on your back on a firm surface. Arms crossed on your chest, feet together, tighten your stomach and lift your body into the air. When you reach a position just past neutral you will feel your buttock muscles “kick in”. When you reach this position, hold for five seconds before returning to the starting position. Repeat this exercise ten times, three sets.

Purpose: The activate the core and build stability and strength in the gluteals and legs. This will set the foundation for a powerful swing. 4. Abdominal Roll Out: This is an exercise that can be extremely beneficial but should be done with caution. It is imperative that you only roll out as far as you comfortably can without arching your back. Resting on your knees, swiss ball out in front of you with forearms resting on the ball. Slowly roll out on the ball, keeping your stomach tight and feet off the floor. Be sure to begin with the ball just resting under your wrists to allow for room to let the ball roll along your forearms. Feet and legs remain together and you should hold the position for two seconds before returning to the starting position. Repeat this exercise ten times for two sets.

Purpose: To strengthen the core through a dynamic pattern teaching the body to prepare for upper body movement through the golf swing while remaining stable.

5. TableTop (The Crab): Sit on the floor with your feet shoulder width apart and flat our in front of you. Place your hands just behind your shoulders, palms down and fingers out. Slowly raise your buttocks off the floor until your waist reaches almost neutral. Hold this position to fatigue or until you can no longer maintain good form. Repeat this exercise three times.

Purpose: Core endurance. Without good endurance in the core, the body will be less able to repeat a swing over the course of a round. 6. Abdominal routine to the power of three: Power one* Lie flat on your back with your feet together and head supported in your hands. Slowly curl your head up, followed by your chest, and then contraction of your stomach. This should feel like a slow curl up or crunch allowing each segment of your body to curl and then uncurl. Repeat this until you feel a burn. Power two* Now begin to curl with rotation to the opposite leg as it simultaneously is drawn towards your upper body. Repeat this movement alternately to each side without pulling on the head and neck. Power three* Lying flat on your back, curl your feet up under your outstretched hands. Be careful to do this movement in a controlled manner allowing the stomach to assist on the final few inches and not momentum. Repeat all of these to a burn and perform three sets.

Purpose: To build strong abdominals. Abdominals play an important role in power of the golf swing and protection of your back. 33


7. Deep Squats: Depending on how you fared in the testing early in the book will determine how to perform this routine. The goal with these exercises is to allow yourself to be successful without feeling obligated to be squatting all the way to the ground. Begin with arms crossed your chest, feet pointing directly forward, and legs shoulder width apart. Squat down as far as you can while not only maintaining these criteria but keeping your balance. If you reach the bottom and the back of your legs touch, congratulations, you can perform this routine with your arms overhead. If you didn’t make it all the way down, place a chair or stool just below the level you attained and begin with that position. Repeat the squats ten times for three sets keeping good form. If you can no longer keep good form, you should stop. Remember, if you are squatting all the way down with arms overhead, be sure your hands stay behind your feet or you need to check your form. ) If you are having trouble getting any depth to your deep squat you can counter you body weight with a dumbell. Hold the dumbell out in front of you and sit down to a stool or low chair. You can use a dumbell as small as 5# to counter your weight. You have the option of letting go of the dumbell at the bottom of your squat before coming back upright if

you have a solid surface to set the weight on. Do not drop the weight. The weight allows you to reach the bottom of your squat, contract your stomach tight, and then rise up leaving the weight on the floor. Try this for better deep squat mechanics. Purpose: The greatest of all measurements of dynamic core stability. Master it and you will see the changes in your golf swing. 8. Lower Trunk Rotation: Lying flat on your back, knees bent and together, tighten your stomach and place your arms in a T-position. Now, lift your legs to a 90/90 position as shown in the photograph. Keeping your stomach tight, begin to slowly lower your legs to one side and then to the other only going as far as you can keeping the opposite shoulder in contact with the ground. Perform this ten times to each side, one set only. When you are able to let your legs reach the floor on each side keeping the opposite shoulder down, you may then progress to legs straight. The legs straight is the exact exercise, just with the legs straight. Caution: if you have a history of lower back pain, be careful to keep your stomach tight and do not reproduce the pain with this exercise.

Purpose: To promote seperation between your upper and lower body to help you have an effective coil in the golfswing.


9. Swiss Ball Frontal Plane: With your feet anchored against the wall as pictured, rest your hip on a swiss ball. When you feel stable, cross your arms across your chest and lower your body over the ball remaining in the front-facing position. Move through this range of motion smoothly for eight to ten repetitions. Repeat on the other side. Perform two sets. Of note, be sure that the leg that is on the ball is the one place out in front for stability.

Purpose: To build good oblique abdominal muscle strength that will allow for good stability during the back/downswings 10. Bridge with Feet on Ball: Lie flat on your back arms out to the side. Feet are together and placed on the ball. Keeping your legs straight and stomach tight, lift your buttocks up into the air until you reach a little past neutral. When you reach this position, hold for thirty seconds and repeat five times. The closer the ball is to your body the easier the exercise. The closer your hands are to the body, the harder the exercise.

Purpose: To provide a greater challenge to those that have mastered the bridge.

Here we will address some effective strength training exercises that will provide you with strength in some important areas. There are numerous exercises available, but once again, this book is designed to provide you with some effective exercises targeted at golf specific regions. 1. Push up: As pictured below, assume a normal pushup position. Feet together, arms even with your shoulders and placed just outside of them. Be sure that your body is level with the ground and do not allow your back to sag below neutral. Lower yourself to the ground by bending your elbows and not allowing them to move outward. If you are unable to perform this exercise it is an indicator of basic weakness in the upper body. You can assume a position with your knees on the ground, feet together. You will perform the exercise the same way. Repeat to fatigue, two sets.

Purpose: To build pectoralis stength to assist in providing greater control and power in the upper body during the swing.


2. Single Arm Chest Press: Using a cable pulley in the gym or a theraband at home, position yourself with your lower body in a stable, athletic position with your left foot forward. If using the cable, choose a weight that you can do approximately twelve times. We will perform three sets. Note, the weight setting may need to be lowered as you fatigue on sets two or three to complete the full twelve repetitions. Take up a little slack in the cable/theraband and tighten your stomach. Push forward allowing your body to slightly rotate as if throwing a punch. Return to the starting position, tighten your stomach, and repeat the motion. Repeat this exercise for each side.

Purpose: Upper body strength combined with rotational forces makes you stronger during the rotation of the swing. 3. Single Arm Rows: Place one hand on a weight bench or stable chair and spread your feet wide behind you to provide a stable base. With your free hand, reach down and pick up the weight on the floor. Remember to pick a weight that you can safely do twelve times before you are fully fatigued. Be careful to keep your back neutral not allowing it to arch. Pull the weight up from the ground, keeping it close to your side. As the weight reaches the side of your body, pinch your shoulder blade back on that side. Hold for two seconds and then return to just above the floor. Do not allow the weight to come back in contact with the floor until your repetitions are complete or you can no longer maintain good form. Repeat twelve times, three sets. Repeat for each side of the body.

Purpose: To challenge the core as you build upper body strength in lats, rhomboids, and rotator cuff on side at a time. 4. Single Arm Press Overhead: Seated on a swiss ball, bench, or chair put one hand behind your back and place the other(with weight in hand) above your same side shoulder. From this position, keeping your back neutral throughout the movement, push the weight overhead until your arm is straight above you. When you reach this position, start back down by pulling the weight to the original starting position. Do not allow the weight to just come back down, feel as though you are using all your shoulder muscles to pull the weight down. Repeat twelve times, three sets. Repeat for each side of the body.

Purpose: Builds shoulder strength and stability to allow for a more repeatable backswing and good control of the club after impact.


5. Bicep/Hammer Curls: Standing upright with knees slightly bent, grip a dumbbell in one hand and allow the weight to hang at your side. Slowly curl the weight up allowing the wrist to rotate naturally so that the weight finishes with with each hex facing laterally. Return the weight to the starting position. Now, curl the weight up keeping the dumbbell in the same position throughout the movement. Perform twelve of each type to complete on set and perform three sets total.

Purpose: Build improved arm strength to assist in control of the club. 6. Multidirectional Lunges: Standing upright with feet together, begin by lunging forward with your right leg. You should take your weight on a flat foot and do not allow your knee to come out over your foot. The best method is to step out and then drop down until your opposite knee is a few inches from the ground. Return to the starting positon, now lunge out at a forty five degree angle making sure to keep the foot facing forward. Finally, return to the starting position and lunge laterally keeping the foot facing forward. Repeat this to each side six times for three sets. Refer to the pictures to make sure you have proper form and are not stressing your knees.


Purpose: Builds gluteal, quad, and hamstring strength to give good support during all phases of your swing. 7. Cross Walk: Standing upright with your feet together, begin by stepping out and across your body. You will place your foot flat on the ground facing forward as you take the weight on that side. The trailing foot’s heel is allowed to leave the floor during the movement. Upon completion, step across your body with the other leg in the same fashion as you walk forward. You will walk about forty feet before you rest. Repeat three times. Be careful to keep your body upright, perpendicular to the floor. You can increase the distance to tolerance.

Purpose: To challenge abductors/adductors to help with strength in the lower body as you rotate in your swing.


8. Step Up to Bench: Using a basic flat bench, stand facing the bench with your arms at your side. Begin the movement by stepping on foot up on the bench, keeping your upper body and trunk erect, push down into the bench and lift the trail leg up as well. You are now standing on the bench. Return to starting position by stepping down with the trail leg and then with the lead leg. Repeat twelve times, two sets or until you can no longer keep good form. Repeat this exercise each side.

Purpose: To build strong hip extensors, the primary power source of your swing.


9. Single Arm Deadlift: Using a dumbbell, stand erect with the dumbbell on the floor in front of you. Keeping your knees slightly bent, reach down and grasp the weight with a firm grip. Keeping your back straight, return to the upright position and draw your shoulder blade down and back as if pinching the muscles on that side. Hold two seconds and slowly return just above the floor allowing the arm and shoulder to support the weight. Repeat this twelve times for two sets. Study the pictures carefully before performing these exercises.

Purpose: To build good bending mechanics that will allow for better recruitment of your trunk muscles.


explosive power:
Explosive power is what all golfers desire. The time you have spent working out to get your joint ranges of motion improved, the muscles around them more stable and strong has prepared you for this section. Explosive power is an important component that allows a 5 foot 1 inch golfer to hit the ball 300 yards. Learning to take advantage of the process in the body known as stretch-shortening cycle will take your power to another level. The following group of exercises include a group of exercises that are dynamic in nature and require a higher level of skill and stability. These exercises take advantage of the body’s ability to generate increased power after a quick shortening stretch. 1. Plyo-pushup: Assume the normal pushup position as described earlier in the book. Once you are weightbearing through your hands, lower your body weight towards the floor and then push up and away letting your hands clear the ground. As you come back to the floor, receive your weight, and push up off the floor again. Repeat five to eight repetitions for two sets. Note: Females and others with upper body weakness should perform the exercise beginning with the knees on the ground. This exercise is not to be performed by anyone under the age of thirteen.


Purpose: Upper body power in the pectoralis and arms. 2. Russian Twist: Lying with your back on the ball, raise your buttocks toward the ceiling until you are in a neutral position as pictured. With your shoulders and head resting comfortably on the ball, raise your hand toward the ceiling in a V-position. Slowly turn side to side allowing the ball to turn underneath you. As your arms reach halfway to parallel to the floor, stop and turn the other way. Repeat fifteen times to each side for three sets.

Purpose: To learn to generate explosive power through the coiling of the upper body around a stable base.


3. Chest Toss: Seated in a chair or on a swiss ball, hold a medicine ball to your chest. You need to have someone to catch the ball and throw it back to you. In an upright position, push the ball quickly away from your chest to your partner. They should immediately toss the ball back in the same fashion. When you receive the ball, draw it to the chest and push quickly away again in one, smooth motion. Repeat fifteen times, three sets. There are numerous weight balls that can be used. Begin with a medicine ball that allows you to throw it without losing good upper body position.

Purpose: Upper body explosive power chest and arms .


4. Trunk Rotation in Standing: Standing in an upright position, hold your arms out in front of you grasping the grip on a cable or theraband. Take up the tension in the cable/band. Tighten your stomach, rotate your body away from the other end of the cable/band being careful to keep your stomach tight. Repeat this motion fifteen times, never allowing tension to come out of the band/cable. Choose your weight based on the amount you can do fifteen times with mild fatigue on the final repetition.

Purpose: Generate trunk muscle firing patterns around a stable base. 5. Jumps in Place: Squat down to about chair height and leap up in the air as high as you can as if reaching for the ceiling. As you land, take your weight by coiling into the semi squat position and leap again. Repeat twelve times, three sets. This exercise will help build explosive power in the hips.

Purpose: Explosive lower body power, the foundation of the golf swing. 47

6. Lateral Runs: More commonly known as a shuffle, stand in an athletic position with knee slightly bent, arms in a ready position. Begin moving quickly to one side by lifting and placing your feet quickly as if running sideways. Be careful to remain facing forward the entire time and avoid letting your feet turn outward as you run. Repeat twenty five to each side quickly, three sets. This will build quickness and endurance in the hip movements.

Purpose: Explosive movements of the lower body to facilitate lateral power in the golfswing. 7. Bounding: Stand erect with knees slightly bent. Keeping the back in a neutral position with the trunk bent slightly forward, begin leaping side to side. Spend only enough time on your landing foot to get your balance and return to the other side. Perform fifteen quickly each side, three sets.

Purpose: To build quick bursts of lower body power.

8. Bent Over Running: Place both hands on the floor with one leg bent up towards your chest and the other one straight out behind you. Both feet should be in contact with the floor. Your buttocks should be up in the air with your back neutral. Begin running by straightening one leg as you simultaneously bend the other. Repeat this twelve times each side, three sets.

Purpose: Dynamic endurance and power in the core and legs. 9. Impact Bag: Using your golf club, preferably an iron, set up in your normal address position. An impact bag should be placed about two inches past where the ball would normally be on the ground. Take a three quarter swing attempting to produce a solid, powerful impact as you strike the bag. Repeat twelve times, three sets. This exercise will be helpful in producing a powerful swing while building strong hands and forearms.

Purpose: Wrist and hand stability while teaching you to generate an explosion of power right before impact. 49

10. Split Lunge: Stand with one leg out in front and one behind. Your back should be erect with the front leg bent more than the back one. Quickly unweight and leap up shifting the position of the legs. When you land your legs will be exactly opposite of how they were when you started. Repeat five times each side, three sets.

Purpose: Explosive hip and leg power to drive you body during the downswing.


swiss ball
Probably one of the more fun and effective fitness tools to hit the market in years is the swiss ball. The swiss ball provides the user with a variable base of support in many positions to challenge the body’s balance, endurance, and strength. Below, are some key swiss ball exercises that will help build the foundation for future advanced exercises on the ball. Enjoy! 1. Ball Warm Up: Sit on the ball with your feet shoulder width apart and flat on the floor. Begin by gently bouncing on the ball for one minute. Next you will make fifteen clockwise circles followed by fifteen counterclockwise circles. Resume start position and tilt the ball underneath you side to side by rolling onto one buttock and then back to the other. Repeat this fifteen times each side.This will be followed by arching your back and then rounding your back slowly for fifteen repetitions. Be sure during the warmup the your upper body remains perpendicular to the floor and the lower body(below the belt line) is what is moving.

Purpose: To warm up spinal and hip joints to reduce injury. 51

2. Feet on Ball Bridge: Lie flat on your back with your feet on the ball. Your arms will be placed out to the side in a T position. You should feel the ball coming in contact with your calves and not your feet yet. Lift your hips up into the air until they are a little past neutral. Hold this position for thirty seconds and repeat five times, three sets. As these become easier to do, you can challenge yourself by putting the ball all the way out to your heels and bringing your arms into your side. You can eventually place your arms across your chest as your stability and form improve.

Purpose: To build stability and strength in the legs and buttock for improved golf swing. 3. Hamstring Curl: This should not be done until you have spent a few weeks on the ball and working out with the other exercises. Begin in the same position as the feet on ball bridge. From this position, slowly draw the ball underneath you while allowing the body (from the knees to the head) to remain rigid. The only moving parts are the lower legs (below the knee) and the ball. Repeat ten times, two sets. If you begin cramping in the middle of the exercise, you are not ready for this exercise.

Purpose: To build hamstring strength and promote greater hip power.

4. Upper Body Extension: Lie with your chest on the ball, feet spread behind you greater than shoulder width, and hands behind your back. From this position, slowly and carefully lift your chest away from the ground until tension is felt in the lower back. Hold this position for two seconds, and then return to bent over the ball. Repeat ten times, three sets. Note: this should not be done if you experience any back pain.

Purpose: To build a stronger back to promote safety in the golf swing. 5. Push Up on Ball: Place your hands off center of the ball with your legs spread behind you. From this position, perform a normal pushup as described earlier in the book. You will probably experience shaking. This is a good sign. It means that your brain is learning to use muscle fibers that you are not using on a regular basis, thereby building more strength.

Purpose: To take a basic upper body movement and add core stability.


6. Curl Up on Ball: Sit on the ball and slowly walk yourself out until the ball is resting just above your lower back. From this position, slowly curl up, taking up all the range in your stomach. Hold one second and return to the starting position. Repeat fifteen times, three sets.

Purpose: To build abdominal strength and allow for more protection for your back during the golf swing. 7. Abdominal Roll Out on Ball: Place both forearms on the ball at about two inches above the wrists. Legs together and knees on the floor with the feet in the air. Slowly roll out onto your forearms keeping your stomach tight and back flat. Only go as far as you can successfully keeping your back flat. Hold one second and return. Repeat this ten times, three sets. Purpose: Core stability during dynamic movements.


8. Back on Ball Bridge: Lie on the ball with your back and head supported. Feet should be just outside of shoulder width and flat on the floor. From a neutral position, lift your belt buckle to the ceiling just far enough to feel your buttocks contract (kick in). At this point, hold five seconds and then return to start. Repeat this ten times, three sets.

Purpose: To combine hip strength with core stability to promote a more stable golfswing. 9. Back on Ball with Leg Extension: Set up on the ball the same as #8 but have your legs together. This time instead of lifting to the ceiling, you will straighten one leg while keeping your knees together. Maintain a neutral back ensuring that you are not arching. Repeat ten times each side, two sets.

Purpose: To build dynamic stability to compensate for weight shifts in the golf swing.


10. Back on Ball Slide: With your back on the ball, head supported, and feet shoulder width apart. Slowly begin to walk yourself to one side as far as you can maintaining a neutral spine and balance. Hold two seconds and then return to the other side. Repeat five times each side, three sets. Make note of the foot pattern in the pictures. This exercise is demanding and should not be attempted until you have mastered the other nine.

Purpose: Dynamic core stability.

Swiss Ball Size Recommendations: Junior- less than 5’0” tall uses 45 cm ball Small- 5’0” to 5’5” tall uses 55 cm ball Medium- 5’6” to 6’1” tall uses 65 cm ball Large- 6’2” to 6’8” tall uses 75 cm ball XL- Taller than 6’8” uses 85 cm ball


bosu ball
The bosu ball is an effective fitness tool and can be used in a number of ways to challenge your balance and core stability. The bosu ball, when placed on it’s flat side, is an easier version of the swiss ball and an appropriate way to begin building strength and stability before attempting any advanced exercise on a swiss ball. These exercises that follow are all versions of exercises presented in the book now using a bosu ball. The purposes for each exercise will be consistent with the previous exercises mentioned in the book. The bosu gives you a way to vary your exercise routine while still doing some of the same movement patterns. 1. Bosu Bridge: Place the bosu on it’s flattened side and against a wall to avoid slippage. Lie flat on your back, arms crossed on your chest, and feet on the bosu held together. From this position, lift your hips up into the air and hold them in a neutral position for ten seconds. Repeat this twelve times, three sets. Be sure to keep your stomach tight to protect your back. This exercise will provide a greater stability challenge than the standard bridge.

2. Bosu March: Once again, place the bosu on it’s flattened side against a wall to avoid slippage. Assume the same position as the bosu bridge this time with your feet slightly apart on the ball. From this position, bridge up and begin marching by lifting one foot off the ball and then the other as the previous foot is placed back on the ball. Be careful to maintain a neutral spine while marching. If you notice your trunk begins to sag towards the floor when you unweight one leg, you should stop the exercise as you are either too weak or fatigued. March for one minute, two sets. 57

3. Bosu Plank: With the ball place flat and against a wall, place your forearms on the ball. Feet together and straight behind you. Lift your body off the floor until your body is in a straight line and your forearms and feet are supporting you. Hold this position as long as you can keep good form (no sagging of the trunk towards the floor). Three sets. Lower back pain is the limiting factor for this exericise.

4. Bosu Push Up: Place the ball on it’s bubble side with the flattened surface up to the ceiling. Grasp the ball on each side, gripping the outer portion of the ball and weightbearing on the butt of your hands. Feet shoulder width or further apart straightened out behind you. Perform a push up, lowering yourself towards the ball and then returning to full straight arms. At this point, tilt the ball left and then right before your next pushup. Perform this routine twelve times, two sets.


5. Bosu Balance: Place the ball on it’s bubble side and attempt to stand on the flattened surface. Have a spotter help you up onto the ball until you have become familiar with it. Once on the ball, stand with your feet apart, knees slightly bent, and gently move the ball underneath your feet in many directions to get a feel for the balance required to maintain yourself on the ball. Once you are comfortable with this, step off the ball. Again, with the assist of a spotter, step up on the ball with one foot and attempt to balance with one foot only. The other leg will stay behind you as you attempt to balance. All balance activities will be held for two minutes and as many sets as you wish. You cannot practice balance too frequently.

6. Bosu Squat: Once you have mastered standing on the bosu with two feet you are ready to squat. Feet shoulder width apart on the ball, hold arms overhead clasping a weighted bar or golf club in your hands. Squat down keeping the club overhead the entire squat. Go only as far down as you can keeping good form(stomach tight, club overhead and not out in front). Repeat ten times, two sets. If you notice shaking in your legs as you attempt to squat, this is normal as your brain tries to figure out how to best recruit muscles to help you.


7. Bosu Trunk Rotation: Standing on the flattened side of the bosu and holding a medicine ball in your hand. Knees slightly flexed, arms at your side with a medicine ball held out in front of you. Begin rotating slowly keeping your trunk stable and allowing your shoulders to turn under your chin. As you begin to build up speed, be sure the ball is maintained as you quickly rotate side to side keeping your balance on the ball. The common error is to allow your arms to leave your side as you rotate and slide around your body. Keep the arms close and let your trunk rotate. Repeat thirty seconds, three sets.

8. Bosu Quick Step: Place the bosu on it’s flat side and against a wall. Stand in front of the bosu and place the ball of one foot on the ball. Quickly begin tapping the ball with each foot alternately only allowing the foot to remain on the ball for a split second. Maintain a tight stomach and good upright posture. If you start to slouch forward, discontinue as you are fatigued and form it lost. Repeat one minute, three sets.


9. Bosu Lunge: Place the bosu on the flattened side against a wall. Stand a couple of feet from the bosu and step forward with one leg landing your foot near the center of the bosu. Immediately push back and repeat with the other side. As with a normal lunge, keep your body, from the belt to the head, in an upright, neutral position. Repeat this ten times each side, two sets.

10. Bosu Curl Up: Place the bosu on the flattened side. Sit on the bosu and let your buttocks come to rest a little below center. Feet should be wider than your shoulders and flat on the floor. Cross your arms across your chest and curl up until your stomach is completely tight. From this position lower yourself back down over the ball and curl up again. Repeat twelve times, three sets.


balanCe board
The balance board comes in several shapes and brands. For our purposes most exercises will be shown on a standard square board with one exception. The balance board is a great tool for challenging ones balance. The board also allows for neurological training to assist with uphill and downhill lies. When using the board you should always have slightly bent knees with athletic stance, abdominals contracted. Do not underestimate the importance of balance in your golfswing. Without good balance you will have no use for strength and power. The old adage says that the only level lie on a golf course is the driving range. Your body must be able to maintain a fixed base with which to rotate around. The following exercises will not only improve balance but also core stability and lower body endurance. 1. Two Foot Balance: Place the square board on the floor in front of you making sure to be on carpet or some other similar surface to prevent slippage of the board. Using the toes of one foot, tilt the board towards you until that side comes to rest on the floor. Now, slowly walk yourself up onto the board getting both feet into position about shoulder width apart and centered on the board. You will feet the board shift forward and backwards as you try to maintain balance. Let your ankles bend forward and back, not your upper body. Your body should remain upright as your ankles attempt to control the board and balance it. Attempt to balance for two minutes. Next, step off the board and turn it so that the board tilts side to side now instead of front to back. Step your right foot on the right side of the board and it should come to rest on the floor. With this foot in position, place the left foot on the left side of the board and once again, attempt to balance the board. Work for two minutes keeping the body upright as the ankles and legs attempt to balance you.


2. Two Foot Balance, Round: Once again, place the board out in front of you and step down on one side of the board. Once secure, step up on the board with the other foot to the opposite side. This will be more challenging than the square board. From the athletic position, try to balance on the board for two minutes, two sets.

3. Squat on Board: You will assume the same position as in exercise one. Once on the board and balanced, you will attempt to squat down as if touching your buttocks on a chair. You will repeat this ten times with the board in a forward/back position and ten times in a side/side position. Repeat three sets.


4. Single Leg Board Squat: The progression is as follows: two leg balance square, two leg balance round, two leg squat square, two leg squat round, single leg balance square, single leg balance round, single leg squat square, single leg squat round. Do not attempt the single leg squat until you can accomplish all the exercises listed ahead of it safely and effectively. Set a square board in front of you in a forward/back position. Step up onto the center of the board with one foot evenly placed into the center. From this position, unweight the back leg and begin to balance on the board. When you can achieve balance easily, you may then attempt a single leg squat as if sitting on a high bar stool. Repeat ten times, two sets. For single leg balance use same protocol as two legs; two minutes each set.

5. Ball Toss: A great exercise for improving eye/hand coordination. Stand on a square or round board as described above depending on your skill level. While balancing on the board, have someone gently toss a small medicine ball or tennis ball to you. As you maintain balance, toss the ball back and forth twenty times. Repeat three sets.


6. Address Position: Once again assuming the two foot position on either a round or square board. With golf club in hand, assume the address position and attempt to hold this position for two minutes. You should attempt this with the board in the forward/back position, then the side/side position, then with the round board if you have one available.

7. Board Floor Reach: Standing on the square board as described in exercise one. Reach down and across your body and attempt to touch the floor without letting the board come in contact with the floor. Repeat this ten times each side with the square board in both positions.


8. Staggered Feet: Your foot position on the square board this time will not be side by side but one foot forward on one side and back on the other. From this position you will attempt to balance the board. You should attempt this exercise from both positions of the board as pictured below. Two minutes, each foot position.

9. Lateral Reach: Assume two feet athletic position on either shape board in either direction. Hold a weighted ball in one hand and reach out to the side while maintaining your balance. Lean from the waist up reaching as far as you can to the side while still maintaining your balance. Repeat to the other side tens times each way, two sets.


10. Quick Rotation: Assume the two feet position once again on either the round or square board. Keeping your arms close to your side and holding a medicine ball out in front. Begin slowly rotating left then right and building speed as you are able to maintain your balance. Repeat for one minute, two sets.


balanCe Zone TraininG board:
The Balance Zone Training Board is another effective tool for challenging your functional balance. Compared to the other balance devices demonstrated in this book, this trainer is unique secondary to it’s ability to be used on the driving range. The exercises demonstrated here are a few bonus exercises to continue to encourage good balance throughout your golf swing. However, these are not the only uses for this device. You can visit to research additional uses for this tool.

1. Squat: Standing on the board with your heels and toes equally off the front and back of the board respectively. You will squat down as deep as you can without pain and hold the bottom point for five seconds. After five seconds you will return to your upright position and repeat ten times, three sets. Be careful to maintain a good neutral spine allowing the hips to hinge. This will challenge your balance front to back in a deep squat position.


2. Single Leg Squat: Standing on the board as pictured, you will squat down to about chair position, hold two seconds, then return to your starting position. You will repeat this process ten times, three sets each side. You can also challenge yourself by standing on the board as you did for the normal squat position with the board running perpendicular to your foot on one foot only and performing this squat.

3. Backswing: Taking your normal golf stance, club in hand, swing into your backswing position and hold for fifteen seconds. Repeat this thirty times per day. This will challenge your static balance and build endurance in your backswing muscles.


4. Arms Crossed Backswing: Stand on the board as pictured, arms crossed in five iron position. Maintaining a stable lower body, rotate into your backswing position, hold two seconds, return to your starting position. Repeat twenty five times, two sets. As you become efficient with this exercise, you can use the board in the gym and pull against cable or theraband resistance into your backswing.

5. Arms Crossed Followthrough: Repeat the same procedure as the Arms Crossed Backswing but this time rotate into your followthrough position.


injuries and reMedies
There are numerous areas on the body that are succeptible to injury. Golf requires a great amount of range of motion for the swing itself, good balance for uneven lies, and strong wrists for impact and specialty shots. Prevention is the key and the exercises in this book are meant to help you strengthen your weak links. The following list is by no means all inclusive. As with the rest of the book, it is meant to give you a foundation of knowledge of what to look for with common injuries. This list of injuries is informational only, knowledge is power. If you have sustained any injury with golfing or working out, you should seek the advice of a medical professional. Physicians are equipped with proper diagnostic tools and can take a thorough history to determine what your injury is and begin a successful treatment approach. It is never a good idea to allow an injury to go unevaluated as this can lead to chronic conditions that make it much more difficult to recover from and impact your ability to perform as an athlete. In summary, if you are experiencing any of these symptoms or other painful symptoms not noted, see a physician immediately. A. Wrist: Sprain/Strain 1. Symptoms: Achy pain aggravated with active movement of the wrist. Pain can be sharp at times with mild swelling noted. 2. Treatment: Rest and ice. No golf until capable of a pain free swing. Putting and chipping are okay if pain free. Stretching in all directions permitted if pain free. Ice duration fifteen minutes three times daily. Be sure there is a paper towel or cloth between ice and skin. Note: A fracture will have much more severe pain and will be unaffected by rest. Seek a physician referral if your wrist exhibits these symptoms. B. Swollen Areas 1. Symptoms: Swelling noted above and around the ankle bones. Pain felt with all movements, especially turning the foot underneath. Weightbearing painful. 2. Treatment: Rest and ice with the leg elevated above the heart as often as possible. Massage of the swollen are helpful. An ankle wrap can be applied with more pressure at the bottom of the wrap and easing as it is wrapped toward the top. General range of motion while the ankle is elevated is helpful. Note: A fracture will have more severe pain and you will unable to bear weight on your injured foot. Seek physician consult on any ankle injury for x-rays and diagnostics. 71

C. Shoulder: Sprain/Strain 1. Symptoms: Achy pain in the shoulder typically felt deep in the shoulder. Pain is generalized and can benefit from ice. Rest is the best solution. 2. Treatment: Stretching is most effective when a pulley system is used to gently stretch the shoulder. Ice is helpful for inflammation. The codman’s exercise provide the most relief. Note: A fracture will cause severe pain and once again you should seek physician consult with any injury. A. Shoulder: Impingement 1. Symptoms: Pain is generally felt on top of the shoulder and down the outside of the shoulder. Pain will become more severe when the arm is lifted out to the side past level to the ground. 2. Treatment: Treatment is the same as the sprain/strain. Strengthening the rotator cuff is acceptable as pain decreases. These exercises can be aquired from a licensed physical therapist or orthopedic physician. A. Neck: Sprain/Strain 1. Symptoms: Pain is general and can sometimes cause headaches. Pain can be located at the base of the skull or the muscles that run between your shoulder blades and neck. The head can feel heavy and the neck tired. 2. Treatment: Moist heat is helpful for 15 minutes, three times daily. Rest is also important for recovery being sure that the head and shoulders are supported fully together when lying down or reclining. A. Neck: Disc Problems 1. Symptoms: Pain with a disc problem is typically felt into the arm. You can feel sharp pain or tingling all the way down into the hand. Another common complaint is pain in the tricep. Pain can be sharp and is often described as “lightning” like. 2. Treatment: If these signs and symptoms are experienced, seek physician consult and appropriate course of diagnosis and treatment. Caution should be used with all golf activity.

A. Lower Back(Lumbar): Sprain/Strain 1. Symptoms: Pain in the lower back is achy and can be aggravated with twisting especially as it pertains to the golf swing. Person typically describes the sensation of “pressure” in the lower back with constant tightness. 2. Treatment: Resting off your feet, moist heat either with a heating pad or hot bath, and general stretching of the lower back while lying down. General exercises can be aquired from a physical therapist or physician. A. Lower Back: Disc Problems 1. Symptoms: Typically the pain is more severe in the lower back and can radiate down the leg and into the foot. Pain can be felt as numbness and tingling in the foot or leg, or as a line of pain down the back of the leg. Other symptoms include achiness in the front of the thigh and loss of sensation. 2. Treatment: Seek physician consult. There are numerous diagnostic tests needed and treatment options. Several options for a herniated or bulging disc include physical therapy, epidural injections, and surgery. A. Knee: Sprain/Strain 1. Symptoms: Pain is typically general and located around the knee on one or both sides. Pain can be aggravated with prolonged standing or walking. 2. Treatment: Ice and rest are most effective. A. Knee: Tear 1. Symptoms: Pain is more localized typically to the medial or lateral aspect of the knee. Pain can be severe and aggravated greatly with weightbearing. Swelling is more like around the kneecap area. 2. Treatment: Ice and rest with elevation. If swelling persists seek physician consult for diagnostics.


Unlike golf fitness, there are many text available that discuss nutrition extensively. The purpose of this section is to give you some basic guidelines about nutrition, some food recommendations, and discuss how these pertain to your golf fitness. A. General Nutrition Guidelines 1. Eat smaller amounts of food more often (every three hours). It has been proven that your metabolism will work more effectively if you feed your system more consistently. 2. Eat good carbohydrates. Protein intake should be about half of your body weight in grams. 3. Do not, under any circumstances, skip breakfast. It has been proven that one of the contributors to obesity is skipping the first meal of the day. As with all meals, there is no need to eat a large breakfast. Sometimes a simple banana or nutrition bar with milk will suit the needs. 4. Fats are a necessary part of your diet. Fat is required for your body to produce energy effectively and maintain balance. Unsaturated fats are the best. 5. Eating late is okay. You should not allow your body to be hungry in the evenings for the sake of late night fasting. 6. Color is the best evaluation for your meals. Your meals should have a lot of color(vegetables and fruits) to ensure a healthy meal A. Good Fat Examples 1. Almonds, cashews, pecans, walnuts, and macadamias. 2. Natural peanut butter and peanuts. 3. Stay away from butter, regular ice cream, and whole milk. A. Good Proteins 1. Most any fish and seafood is recommended. There are numerous types of fish including many shellfish. 2. Chicken and turkey breast of the favorable meats of choice. 3. Other meats include filet, ground beef, ham, and pork loin. 4. Black beans. 5. Egg whites and cheese. 6. Stay away from New York Strip, fried anything, and regular fat ground beef.

A. Good Carbohydrates 1. Rye and sourdough bread are good bread choices. 2. Cheerios and oatmeal are good cereal choices for breakfast or any snack. 3. Brown rice and most any vegetables. 4. Most all fruits will benefit you and promote a healthy diet. 5. Avoid cakes, cookies, doughnuts, sugary cereals, and potato chips. Most any items loaded with sugar as the primary carbohydrate need to be avoided. A. Protein Bars and Sports Drinks 1. Good protein bars include products from Myoplex and Met-Rx. 2. A good protein bar will have 15-30 grams of protein, 8-20 grams of carbohydrates, and a little fat. 3. Water and sports water are the best hydration options. These include propel and Gatorade. Drink often. A. About Golf 1. The rule, “eat every three hours” applies to golf as well. 2. Make sure breakfast has a good mix of protein, carbohydrates, and fat. 3. You should be eating fruit or a powerbar by the second hole, the tenth, and the sixteenth as a general rule. 4. You should drink regularly, intake of at least three eight ounce glasses per round. That intake can vary when temperatures and terrain are more extreme. A. Overview 1. Eat a good mixture every two to three hours during the day. 2. Follow the rainbow rule, eat lots of colors. 3. Don’t let your body get hungry. A small snack of nuts and yogart can do the trick. 4. There is no magic to meal planning, just use small amounts of your favorite, healthy foods.


CardiovasCular exerCise
It would be negligent of the author not to mention cardiovascular exercise. All exercise routines if performed properly with small rest times will provide some cardiovascular benefit. There are several options available for building up cardiovascular endurance. You have your traditional methods which include the treadmill, stationary bike, or elliptical trainer. You also have group options including body pump, step class, and many other creative group fitness options. It is recommended that no less than thirty minutes to one hour of cardiovascular fitness be performed every day. If performing in a group fitness setting, you should complete the class and then move onto your golf training exercises. If you are performing the individual cardio machines, you should vary your times to avoid monotony. For example, when running on a treadmill or riding a bike, go at a moderate pace for two minutes followed by a faster pace for one minute. Repeat this sequence for thirty minutes. This will simulate more closely a round of golf where you are moving at a relatively slow pace as you walk but are then required to heighten your senses for an upcoming shot. You may also choose, as will be demonstrated in the planning section of the book, to perform cardiovascular exercise followed by your workout followed by another bout of cardiovascular exercise. There are many ways to build up your endurance for golf. The key is being faithful to whatever method you choose and mixing up the routine so your body does not accommodate to one particular style of exercise. Interval training is a great way to boost your metabolism, burn calories, and prepare yourself for the rigors of 36, 54, or 72 holes. You can use any of the machines mentioned below, the principles are the same. You can set up your program based on distance or time. An interval requires that you move a your fastest pace possible for an amount of time or distance and when completed you return to a normal pace until you are able to get your heartrate and breathing under control. When you first begin with this type of training, I would recommend twenty minutes total each bout for at least two weeks. After two weeks you can assess how well you are progressing and decide to do more time. You can determine your progress by how long it takes you to recover from a bout of your fastest pace. You should be able to get your breathing under control within a couple of minutes before the next bout is due in your routine. The quicker you are able to get your breathing under control, the quicker you are recovering. An example of an interval would be as follows: 5ft 9inch male running at 5.5 mph

for 5 minutes, accelerates to 6.8 mph for 2 minutes, then returns to 5.5 mph for 5 minutes or until breathing is restored to normal pattern. This pattern is perfomed for a total work time of 28 minutes with a ten minute cool down at 4.0 mph after the 28 minutes is complete. This program is progressed by increasing mph and/or time as you are able to recover with improved efficiency. You could perform this program 3-4 times a week. This program is designed to build your endurance over time and assist with your golf performance. You can also look up examples of interval training at any number for websites across the net.


CreaTinG your workouTs
It is my intention to keep this section very simple and to the point. I will explain different methods for setting up your workouts. Use the exercises in a variety to promote a more challenging workout. Creating your workout involves applying some basic principles: • Always perform a cardiovascular exercise at the beginning of the routine and then again at the end of the routine. These bouts of exercise should be around fifteen minutes and should be done in intervals. Intervals means that you will move at a moderate pace for two minutes and a quicker pace for one minute alternating between the two. For example, for a fifteen minute routine you would have five bouts of two minutes with a moderate pace and five bouts of one minute with a quicker pace. This method allows for building endurance for your round of golf conditions. When setting up your workout, as a rule and never perform more than ten exercises total in a daily routine. Workout with the exercises three to four days a week. You can perform cardiovascular exercises everyday. Pay attention when picking out exercises to take note of advanced exercises that provide precautions in the description. You will need to build a stable base before progressing to these exercises. Stretch prior to each workout using the stretches from that section. If you find that some of the stretches are easily performed and provide no resistance, that simply means you are flexible enough and do not need to perform that exercise.

• • •


The First Six Weeks: It is recommended to concentrate the first six weeks on exercises in the stretching and stability sections. Once you have completed your self test, arrange your stretching based on your results. It is appropriate to do the full ten stretches every session regardless of your test results if you desire. The stability exercises will help you build a foundation that will allow you to progress to the more dynamic exercises. I would choose five stability exercises to work on each session. It will work best if you mix up your choices for each session; don’t do the same five exercises every time you workout. It is important to be aware that you will see solid results in your golf swing without having to jump forward to the strength, power, and special tools exercises. Stay concentrated on these two sections the first six weeks and you will be rewarded with a much lower injury potential and greater results. The Next Ten Weeks: Now it is time to move forward to your strengthening exercises. At this point you will continue to follow the original guidelines: stretch before every workout and always use your warm up before playing. The strengthening exercises are designed to now increase your overall strength since you have laid a solid foundation. The strength exercises have been laid out in a manner to build strength in the entire body. You will pick five exercises from the strength section for your workouts and vary them with each workout. You are encouraged to also include two stability exercises with each routine, giving you a total of seven exercises in your workout. The key to all exercises is to only do the amount you can do keeping good form and increase the number you do as you get stronger. The Next Ten Weeks: Explosive power is our next progression. These are the most dynamic of the exercises and will require the greatest attention to form. You will continue to stretch before every session and will now have a total of ten exercises per session. You will choose five exercises from the explosive power section, three from the strength section, and two from the stability. Continue to work hard using only good form and completing only what you can do safely. You should continue to do the workout three to four days per week. Special Exercise Tools: There are several special sections that show you how to supercharge your workout by using specialized exercise equipment. All of these items can be ordered at My recommendation is to include these in your workouts only after you have


gotten through the first sixteen weeks. At this point you will have a stable base and good strength to allow for these exercises to be performed safely and get maximal benefit. You can begin adding these into your last ten week workout and beyond by substituting them in for strength and stability exercises. You will still only be doing ten exercises as you are replacing a regular exercise with one of these special ones. Tournament/Playing Considerations: Never workout prior to playing, no exceptions. During tournament week, you should reduce the number of repetitions by half and you should have no workouts closer than two days prior to your event. You are encouraged to transition into warm up and stretching only , two days prior to tournament all the way until the tournament is over. 26 Weeks Complete, Now What? You are now ready to mix it up and have fun! At this point every exercise in the book should be fair game. Continue to stretch faithfully and warm up before playing. Keep working hard on your cardiovascular exercises to increase your overall health. Continue limiting the workout to ten exercises per session but feel free to choose liberally from any of the exercises included, make it fun and challenge yourself by increasing the number of repetitions so that you feel a good level of effort expended after each workout.


workouT exaMple
Golfer one: 15 year old male, 165 pounds. Workout History: Does general workouts at school as directed by his P.E. Coach that include running, squats, bench press, and dumbell presses. Self Screen: Failed Deep Squat (unable to sit all the way to the floor with heels remaining on the floor), Failed Lower Back Flexibility (unable to reach down the side of the leg to the knee). All other tests within range. Workout (Week 1-6): Perform warm up focussing extra time on Hip Circles and Hip Side to Side. Stretch prior to each routine with initial focus on Toes up on Foam, Active Hamstring Stretch, Butt up Stretch, and Lower Trunk Rotation. The exercise portion can be arranged as follows: Workout #1 Deep Squats, Abdominal Routine of Three, Abdominal Rollout, Plank, Curl up on Ball. Workout #2 Bridge, Plank, Swiss Ball Frontal Plane, TableTop, Single Leg Balance with Squat, Curl up on Ball Workout #3 Deep Squats, Plank, TableTop, Bridge, Lower Trunk Rotation, Abdominal Routine of Three. Workout #4 until end of six weeks continue to switch up stablility exercises while continuing with stretches. Workout (Week 7-16): After six weeks of flexibility and stability training, golfer is ready to progress into the strengthening exercises. At this point you will re-do self test and look for results to improve in failed areas. Golfer one retook self test and is now flexible enough to pass each test. The following is a possible layout of the exercise routine for the second six weeks. Workout #1 Abdominal Routine of Three, Plank, Push Up, Single Arm Press Overhead, Multidirectional Lunges, Step up to Bench, Crosswalk Workout #2 Deep Squats, Abdominal Rollout, Single Arm Deadlift, Single Arm Chestpress, Single Arm Rows, Bicep/Hammer Curls 81

Workout #3 Bridge, Tabletop, Push Up, Multidirectional Lunges, Step up to Bench, Single arm Deadlift, CrossWalk. Workout #4 Continue mixing it up with two from stability section and five from strength section until this ten weeks is over. Workout (Week 17-26): You are now ready to add explosive power into your routine. The guideline for you workout is simple, five from the explosive power section, three from strength, and two from stability. Workout #1 Plank, Tabletop, Push Up, Bicep Hammer Curls, Single Arm Rows, Plyo Push up, Russian Twist, Chest Toss, Jumps in Place, Lateral Runs Workout #2 Swiss Ball Frontal Plane, Deep Squats, Single Arm Chest Press, Step Up to Bench, Single Arm Deadlift, Bent over Running, Bounding, Impact Bag, Split Lunge, Russian Twist. Workout #3 Continue to mix it up with 5 Explosive, 3 Strength, 2 Stability until you reach week 26. Workout (Week 27 and on): Now you can configure your workout however you wish. Golfer one has built a solid powerful foundation. Begin using exercises from the special sections to complement your workout. Continue with using only ten exercises per session. Workout Example: Feet on Ball Bridge, Push Up on Ball, Bosu Bridge, Bosu Plank, Bosu Squat, Squat on Board, Single leg Squat on Balance Zone Training, Tabletop, Abdominal Routine Power of Three, Hamstring Curl. * There is no perfect choices for your ten exercises at this point. Continue to mix it up as in the example and have fun. Challenge yourself with the exercises that are the hardest for you to complete. Enjoy your workout. Mix it up to make it fun and challenging. I am always available to assist you. You can contact me at


Disclaimer As with any exercise routine, consult your physician prior to beginning a new workout schedule. The exercises contained in this book are safe when performed properly using common sense. The sets and repetitions are guidelines meant to help facilitate an effective workout. You should never continue an exercise if you are unable to keep good form as this puts you at risk for injury. Never perform any exercise in this book if you experience pain or discomfort. All nutritional recommendations are general. If you have food allergies, diabetes, or other health conditions they may preclude you from some of the listed recommendations. Once again, consult a physician or registered dietician to determine your specific food needs. Most every tween and teen should benefit greatly from this book in taking control of their fitness. The author takes no responsibility for injuries incurred due to reckless application of these techniques or recommendations.


reFerenCe lisT
Drabik, J. 1996. Children and Sports Training
Stadium Publishing Company, Inc. Holtzbrinck Publishers

Verstegen, M. 2004. Core Performance Fleet, M. 2003. Swiss Ball for Strength, Tone, and Posture
Sterling Publishing Co. Inc.

Chek, P. 1999. Golf Biomechanics Manual
C.H.E.K. Institute Publication. Aaron L. Mattes

Mattes, A. 2000. Active Isolated Stretching: The Mattes Method Chu, D. 1989. Plyometric Exercise with the Medicine Ball
Bittersweet Publishing Co.

Grasso, B. 2005. Developmental Essentials
International Youth Conditioning Association Seminar Levels One/Two

Rose, G. 2006-2008. The Titleist Performance Institute.




Power, Flexibility, Strength, Stamina. These are the staples of today’s successful touring professional and today’s elite junior golfer. This book will detail a program for anyone from a novice junior golfer playing for fun to a motivated elite junior player with goals of playing on the tour. The landscape of golf has changed over the last ten years and in order to be successful as a junior golfer you must learn to build power and stability from the ground up. This book will help you hit the ball farther, be more stable over chips and putts, and build endurance to give you the extra energy to close out opponents in a final round. Inside this book is all you need to get started on your way to a more powerful and healthy swing. Some of the items included in this book are: • Physical Self Screen • Warm Up Activities • Power Exercises • Strength Exercises • Flexibility Exercises • Instruction on use of today’s fitness tools including Bosu, SwissBall, and Balance Board Injury prevention and care. • Instruction on building your own workout program

brian p. kniGhT, pT, CsCs, CGFi
Brian has been an orthodpedic physical therapist for the past decade. Brian began incorporating golf specific evaluations and fitness into his practice following a BacktoGolf seminar in 2000. Since 2000 Brian has added additional studies with Body Balance, Paul Chek, and over the last three years Titleist Performance Institute. Brian has provided medical coverage for the US Pro Golf Tour and speaks locally and all over the Southeast to adults and juniors. Brian created a company called JuniorFit. The company has a singular focus on juniors ages 11-19 with some continuation of coverage into college. Brian is currently working in private practice but has focussed most of his attention on providing fitness services to the Southeastern Junior Golf Tour (sjgt. com). Brian evaluates and prepares fitness routines for juniors on this tour and other tours throughout the United States. Brian promotes fitness and nutrition to juniors through on site services, personal evaluations and clinics. You can read more at

“The benefits of getting involved in a long term athletic development program are almost too long to list. They include confidence, self-esteem, respect for others and rules, life long weight management, speed and power development, motor skill development, mental toughness, etc...Thanks to leaders in the industry like Brian Knight at JuniorFit this type of information is now right at your fingertips”Dr. Greg Rose of The Titleist Performance Institute

South Carol ina www.j uniorfi

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