Pilates Exercises for Junior Golfers

There are a variety of factors that play into your development as a junior golfer. In addition to learning how to approach each shot, you need to fine-tune your mechanics so you know how to hit off the tee, how to escape a bunker, and how to read each green for your putt. Golf is a sport that relies on mental skill in addition to tactics. In addition, it is important to know that physical ability, such as strength, endurance, and flexibility, are needed in order to develop as a golfer and climb the ranks. In order to improve these, pilates exercises for junior golfers that assist in golf training can help you see results out on the course.

Why Pilates?

Pilates is an exercise program that keys in on a person’s stability, flexibility, and core strength. Golfers also find that these exercises can help improve balance. Due to this, many golfers take up pilates to supplement their existing weight training and one-on-one coaching sessions. Since golf is a sport that repeatedly puts pressure on your arms, legs, and backs with every swing, it is important for young golfers to proactively build up the muscles they will use in order to reduce the risk of injury. Pilates is ideal for junior golfers because they have the opportunity to incorporate the exercises into a comprehensive training plan, whereas older golfers may find it tough to adjust their existing routine.

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Developing a Pilates Program

There are three basic exercises that can help your golf game when doing pilates. These focus on your pelvis, glute muscles, and hips. The idea is to be able to strengthen the sets of muscles that control your power and mobility so that you can have a more stable golf swing which allows you to increase distance and control. Here are the three exercises that junior golfers can start doing:

  • Pelvic Tilts – Pelvic tilts help your pelvis, hips, and lumbar spine. To do this exercise, lay on your back with your knees bent and your arms at your side. While exhaling, tilt your pelvis back until your lower back touches the ground. Follow this by inhaling while tilting your pelvis toward your upper back, creating a small arch, and repeat 20 to 30 times.
  • Side Leg Circles – These exercises help with the mobility of your hips so you can reduce lateral motion and have a smoother turn during your swing. Lie on one side of your body and lift your top leg as high as you can without losing the stability of your pelvis. Once you’ve done this, move your top leg in circles while staying as steady as possible. Do this 10 times in each direction, and then flip over and repeat with your other leg.
  • The Bridge – The bridge exercise helps your glutes so you have more strength in your pelvis, lower back, legs, and core. Lie on your back with your knees bent and lift up your hips to create a bridge. Lift up one leg and work to remain stable, before lowering it and repeating on the other side.

Learn more about how to incorporate pilates into your golf training program, and other tips for improving your game, by contacting the International Junior Golf Academy. Call an IJGA representative today at (888) 452-6642 to get started.

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