If your junior golfer wants more distance and a more consistent swing, the answer usually isn’t a new driver — it’s a stronger, more athletic body. These are the 5 junior golf exercises I use with the young athletes I coach, including one of the top junior golfers in the world.
Why junior golfers need strength training
Junior golfers go through growth spurts that change their coordination almost monthly. A simple, safe strength routine builds the athleticism that lets their swing hold up under those changes — and it keeps them injury-free.
The 5 exercises
- Goblet squat — builds leg strength for a stable base and more ground force.
- Push-up — upper-body strength for clubface control.
- Single-leg balance work — better weight transfer and ball striking.
- Medicine ball rotational throws — the closest gym move to the golf swing; builds rotational power.
- Hip hinge / deadlift pattern — teaches the posture every good golf swing starts from.
Start with 2–3 sessions per week, 30–45 minutes each. Form first, load second — these are young athletes, not powerlifters.
Train with a coach
I run junior golf athletic development programs in Hamilton, Ontario — in-person sessions plus online coaching for juniors chasing university or pro opportunities. Every junior starts with a Performance Assessment ($100) so we know exactly what their body needs.
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