Of all the articles I have written for junior golfers, I think this may well be the most significant. Why? Because all competitive junior golfers are seeking something similar. Each junior I work with wants to improve and reach their potential. Each junior wants to know they have maximized their opportunities for success.

The questions I get most often from parents and juniors revolve around increasing swing speed for better distance and/or producing greater strength and/or eliminating the potential for swing faults now and in the future. To me, the answers are all similar to each of these questions. In fact, they can all be placed in 5 simple areas of exercises, drills and movement patterns that teach golfers how to move more efficiently and effectively in their swings which always optimizes their abilities to perform at the highest levels in golf.

Improving balance-maintaining good balance in your swing while your body is in motion can be trained with different exercises. Here is a great drill to help improve your balance.

Drill: Stand on one leg with the opposite leg extended. Make circles with the extended leg while simultaneously making circles with both arms extended above your head. For an extra challenge, try moving each arm in a different direction.

Developing better rhythm-the golf swing requires that you transition smoothly from your backswing to your forward swing with a sense of feel. Understanding how to alter this rhythm and develop a better sense of feel, you can use the following drill.

Drill: Set up 4 to 8 obstacles which are placed at varying distances. Run over each obstacle varying the number of steps in between each one.

Understanding spatial orientation-Junior golfers often lack stability and overall coordination in the early years of their development. There are lots of drills you can do to help improve your senses and where your body is in different phases of the golf swing.

Drill: Try throwing a medicine ball overhead and catch it from behind by reaching behind your back. For some variety and challenge, then throw it back up and over your head and try catching it in front.

Increasing speed of reaction-Increasing speed in the golf swing is a major contributing factor to increased distance. To improve your reaction speed, here is a great exercise.

Drill: Grab a medicine ball and a partner. Have the partner throw the medicine ball at varying speeds and different positions at random. Alternate between high and low, left and right patterns and attempt to catch the ball before it hits the ground.

Improving synchronization of movements-What happens in the downswing between the hip rotation and shoulder turn is a perfect example of the ‘synchronization’ your body must go through to make a smooth transition in your golf swing.

Drill: Begin making large circles with your right arm while making a punching motion to the front with your left. Now, try this with while standing on one leg.

Try working on a few of these drills and exercises as a way of improving your coordination and overall quality of movement patterns. You may be surprised at how quickly you see a transfer to your game in all those areas where you most seek improvement.

Ref: Drabik, J. (1996). Children and Sports Training: How future champions should exercise to be healthy, fit and happy.

Susan Hill is a CHEK golf biomechanic, sports nutritionist and fitness trainer. For more information on her golf specific programs, visit http://www.fitnessforgolf.com.