I have had the privilege of working with some of the best junior golfers in the country today. Among them, I have found large discrepancies in strength, flexibility, mobility and endurance. While many junior golfers engage in regular exercise programs, there are still many who neither have the time nor interest in adding this extra work to their daily schedules.

In truth, many junior golfers have had immense success without working out on a regular basis. It is difficult to convince these golfers to change their habits if they are already happy with their current level of success. It is the same mentality that I hear among adult golfers, "if John Daly can win a tournament on the PGA Tour, then why do I need to look and function like Tiger Woods?"

The majority of junior golfers who are consistently at the top of the leader board at every tournament made their way by finding the right experts in their developmental process. They have sought the help of sports psychologists and good quality instructors to work their way through issues and concerns as they have grown and developed in size, shape and attitude. This extra help coupled with a strong work ethic, commitment to the game and a disciplined and purposeful practice schedule has allowed them the successes they continue to see.

While most junior golfers are aware of the benefits of a strength and conditioning program as a compliment to their golf game, there are still many who are unsure of the direct benefits to their game. According to a study published in the Journal of Strength and Conditioning, here are some reasons why it might make sense.

-     Clubhead speed was increased by 7 to 10% or the equivalent of 10 to 15 yds. with no negative effects on accuracy

-     Strength training was shown to improve muscular strength and local muscular endurance which has a positive impact on golf swing consistency during an 8-hour, 36-hole round of competitive golf

-     Strength and flexibility programs demonstrated better putting distance control performance among elite level collegiate golfers

-     An increase in strength and flexibility allowed competitive golfers to adopt more optimal swing mechanics

There is no question that junior golf is becoming more competitive with each passing year. Take advantage of this research report and many like it that continue to point out the merits of strength training and conditioning for competitive junior golfers.

Effects of Physical Conditioning on Intercollegiate Golfer Performance. Brandon K. Doan, Robert U. Newton, Young-Hoo Kwon and William J. Kraemer, pages 62–72.

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.