Off-Season For High School Golfers Time To TRAIN, TRAIN, TRAIN!
By Mindi Boysen, TPI Junior Golf Coach
All of the weekly matches, regional, and state
tournaments are over for high school players and teams which means it is a
perfect opportunity to take a break from swinging the club. It is also a
time for the team as a whole to reflect on accomplishments as well as
weaknesses during the season. Though golf is a team sport in high school
and everyone must work together, once the season is over it is up to the
individual player to prepare themselves to be a greater asset to the team
for the next year. But where do they start?
Once the high school coach’s job is over, the junior
golfer should enlist the help of two specialists to improve their
performance post-season: the golf instructor who improves the technical
fundamentals of the swing and the golf fitness coach who helps to
physically enhance and improve the body in preparation for an efficient
swing. Both specialists should be familiar with the LTAD (visit
www.mytpi.com for a listing of qualified professionals in your area).
The Long Term Athletic Development (LTAD) model is
being used around the world and is becoming more prominent in U.S.
programs. The high school years (ages 13-17) are during one of the most
critical phases of development where golf and sport skills are ingrained
for life. This phase also involves college preparation, tournament play,
and physical development.
Train To Play & Learn To Compete Phase:
Should be physically literate (locomotors skills,
object control, body awareness) Growth spurt in this phase which leads to poor
coordination & skill regression Limit other sport participation down to 2 sport
maximum Second speed window of trainability: speed, power,
strength focus Physical fitness (activation, mobility, stability)
should be 40% of golf program Nutrition and recovery techniques should be stressed Golf practice should be 70% block practice and 30%
random (hit 1,000 balls per week) Play 18 holes per week and own a full set of custom
fit clubs
From a physical standpoint alone, the much
over-looked and de-emphasized aspect of a junior golfer is their ability
and need to be a well-rounded athlete. During puberty, bones grow at
different rates which cause more tension on muscles, tendons and ligaments.
The association between the hips, hamstrings, and spine is imbalanced and
at risk for injury. Growth plates decrease which can lead to pathologies
and trauma in wrists and ankles. Inconsistent hormone levels affect
motivation, craving, stress management, appearance, and risk/reward
behaviors.
This is a perfect time to train EVERYTHING! The
junior’s body is in a state of pubertal/hormonal shock and is ripe for a
periodized schedule of speed, suppleness, strength, power, and stamina!
Researchers call this the “window of trainability”. Juniors can be trained
as a group for team building acquisition, but an advanced and individual
screening is key for the functionality of personal and physical changes.
In my experience working with many juniors, I have
found the following to be lacking either due to developmental issues or the
failure of information transfer from adult (parent/coach/teachers) to
junior.
1. Nutrition & Sleep: Regeneration for teenage
athletes is of the utmost importance. Recovery and repair happens when the
body is nurtured through proper fuel and adequate rest. Timing of meals
every 2-3 hours with balanced carbohydrate and protein ratios, consistent
hydration (minimum oz. = ½ of body wt), and 7-8 hours of sleep per night
greatly improves restoration and promotes positive growth.
2. Physical balance/stability: There is a synergy
between passive joints (ligaments) and active stiffness (muscles) which the
junior must constantly strive to achieve. Proprioception (awareness of
where the body is in space) while at address or during the movement of the
swing can be trained with stability and balance work.
a. ONE-LEGGED BALANCE w/ EYES CLOSED: Stand on one
foot and close your eyes for more than 30 seconds without bobbing or moving
your arms from your sides. b. ONE-LEGGED SQUAT: While keeping a straight spine
angle, squat down on one leg keeping weight firmly on the heel. Hips should
be able to come down to knee height while keeping knee aligned over foot.
Hold for 10 seconds.
3. Warm-Up & Preparation Routine (physically &
mentally): Junior golfers like to play golf. It is imperative they are
taught the importance of a minimum of 30 minutes of stretching, warm-up
exercises pre-practice and pre-round to prepare the body for movement.
Also, being able to utilize a variety of stress management techniques (deep
breathing, visualization, imagery) can be lifelong tools.
Mindi Boysen has her Bachelor’s degree in Early
Childhood Education from Indiana University of PA. She is aTPI Level 3 CGFI
and TPI Level 3 Junior Golf Coach in Arizona. She has released "Fit For
Golf! Fit For Life!", a golf fitness program on DVD's as well as her book,
Synergistic Golf, outlines each day of the year with golf performance
enhancing tips. You can catch Mindi demonstrating golf specific exercises
on Golf America TV
nationwide. She is also the official fitness partner of the AZ Women's Golf
Association and is available for private or group sports conditioning
training as well as seminars and nutritional consultations. For more
information about Mindi log onto
http://www.fitforgolfusa.com.
