Train your body properly for maximum strength and flexibility.

(Photo courtesy of USGA)

For those juniors who are anxious to get an early start with strength training as a compliment to their golf game, let's look at seven guiding principles of golf fitness. These principles serve as the foundation for junior golf fitness and a lifetime of health and wellness.

Begin by discarding the programs you have seen in popular general fitness magazines. Juniors should not be using old or outdated body building routines for golf fitness. The face of fitness is changing and we need to keep pace with what's important and effective for your age, development and goals. Here are a few tips that will help juniors stay ahead of the competition in golf.

1. All physical training should begin with a detailed assessment of your movement patterns. Developing an understanding of how your body is built, physical strengths and weaknesses and postural considerations are key to developing a solid golf program.

2. Body weight exercises should be mastered prior to using additional weight. Don't load up any barbells just yet.

3. Training is a process. Young golfers and those who train them should place emphasis on all stages of development including biological and psychological. Golfers are all developing at individual rates and should accept and enjoy the process without forcing a specific weightlifting agenda.

4. Focus on the larger trunk muscles as a priority for postural development. Build a strong base of support and you'll see great results for a lifetime.

5. Always make time for proper rest and recovery. The body needs to go through rest, recovery and regeneration in order to grow and develop properly.

6. Alternate exercises for different parts of the body. Change exercises frequently to avoid accumulated fatigue on any specific area. You can alternate a lunge (lower body) with a push (upper body) with a balance exercise (whole body).

7. Technique and form are never compromised. Your performance will suffer if you choose an exercise load which cannot be managed properly. Part of weightlifting is learning how to load and unload your body. Proper distribution in the kinetic chain is what helps deliver raw power.

Golf training programs for juniors should emphasize the principles of lifetime fitness and proper exercise form so young golfers receive maximum benefits from exercise while minimizing any risks.

Susan Hill is an internationally recognized golf fitness trainer.  She has worked with LPGA, collegiate, and junior golfers around the world.  To learn more from Susan Hill, visit her web site at www.golftrainingforjuniors.com.