In the final part of this series by UKSCA looking at strength and conditioning for golf, we explore practical application, presenting a comprehensive Golf Physical Development Framework.
In the first part of this series, we examined the foundational principles of physical development in golf, focusing on key physical characteristics and providing a detailed breakdown of the golf swing. We also emphasised the importance of structured strength and conditioning (S&C) programmes tailored to young athletes. This second article shifts to practical application, presenting a comprehensive Golf Physical Development Framework. This framework includes age-appropriate S&C programmes designed to guide golfers’ physical development throughout their athletic journey. Both S&C trainers and athletes can use this framework to create effective training plans and monitor progress.
Below is a modified version of the Scottish Golf Physical Development Framework:
Golf Physical Development Framework – adapted from Scottish Golf
| Components | 12-14 years | 15-18 years | Over 18s |
| S&C Programme Content | Key Movement Patterns:
· Squat · Hip hinge · Upper-body push · Upper-body pull · Static core · Hops and jumps |
· Squat
· Deadlift + hip hinge · Bench press · Bench pull · Pull-ups · Plyometrics · Aerobic capacity |
· Weightlifting and derivatives
· Squat · Deadlift + hip hinge · Bench press · Bench pull · Pull-ups · Plyometrics · Aerobic capacity |
| S&C Benchmarks | Modified AAA* – basic ranking 1-3
Bleep test: 7 Girls / 8 Boys |
Squat: BW (M x 1.25, W x 1)
Pull-up: (M x 3 reps, W x 1 rep)
Modified AAA* – basic ranking 1-3
Bleep test: 7.5 Girls / 8.5 Boys |
Clean: BW (M x 1, W x 0.8)
Squat: BW (M x 1.75, W x 1.25) Pull-up: (M x 1.25, W x 3 rep) Bench press: BW (M: x 1.25, W: x 1)
Modified AAA* – basic ranking 1-3
Bleep test: 7.5 Girls / 8.5 Boys |
| S&C Monitoring | Growth and maturation:
· Height and weight · Every three months
Countermovement Jump (CMJ): · Jump height (impulse-momentum)
Clubhead speed – Driver |
Growth and maturation:
· Height and weight · Every three months
CMJ: · Jump height (impulse-momentum)
Clubhead speed – Driver |
Weight
CMJ: · Jump height (impulse-momentum)
Clubhead speed – Driver |
*AAA – Athletic Ability Assessment
The golf physical development framework outlines a progressive training and monitoring pathway for different age groups that would guide the S&C Trainer. Across each age group the model has three components: programme content, benchmarks and monitoring.
“Regular assessments allow for timely adjustments, helping athletes to continuously optimise their training.”
S&C programme content
12-14 years – focus: Fundamental movement patterns
During this stage, the emphasis is on establishing a strong foundation in basic movement patterns that are crucial for developing a powerful and consistent golf swing that will increase their ball speed (BS) and clubhead speed (CHS)1. These exercises target the essential components of strength, co-ordination and flexibility:
- Squat: Builds lower-body strength and stability, which is vital for balance and rate of force production (RFD) during the golf swing.
- Hip hinge: Essential for creating a stable base, enabling powerful hip rotation, which is crucial for generating CHS.
- Upper-body push and pull: Push exercises (e.g., push-ups) and pull exercises (e.g., rows) develop the upper body, supporting stability and posture, which are critical for maintaining alignment and reducing injury risk during the swing2.
- Static core: Enhances core stability, important for controlling rotational forces, leading to consistent ball striking.
- Hops and jumps: Plyometric exercises improve lower-body explosiveness, translating into increased RFD and distance off the tee.
15-18 years – focus: Strength development and aerobic capacity
In this phase, the programme shifts towards building the strength and RFD necessary to maximise BS and CHS1, while also enhancing aerobic capacity for sustained endurance during a round:
- Strength development: Continued emphasis on exercises like squats, deadlifts, bench presses and pull-ups to generate more ground force, enhance upper-body strength and improve posture – all critical for increasing CHS and BS and controlling the club1.
- Plyometrics: More complex movements to boost RFD, aiding in faster CHS and more powerful, controlled shots.
- Aerobic capacity: Aerobic exercises help golfers maintain focus, energy and consistency throughout a round, particularly during long tournaments.
Over 18 years – focus: Advanced strength and power development
For golfers over 18, the programme aims at refining strength and RFD to enhance swing efficiency, power and endurance, essential for competing at higher levels1:
- Advanced lifting techniques: Weightlifting movements like the clean and jerk develop increased RFD, significantly enhancing CHS for longer drives.
- Enhanced strength development: Advanced squat and deadlift variations, along with continued upper-body work (bench presses and pulls), are crucial for maintaining stability, RFD and preventing injuries related to intense rotational forces during the swing2,3.
- Plyometrics and aerobic capacity: High-intensity plyometrics and sport-specific aerobic training ensure peak performance and endurance during multi-day tournaments, reducing fatigue and improving consistency.
By strategically aligning the S&C programme with the specific physical demands of golf at each stage of development, athletes can build the necessary strength, RFD and endurance to enhance their performance and achieve long-term success in the sport1,4.
S&C benchmarks
The benchmarks in the table serve as guidelines for assessing the S&C levels necessary at various stages of athletic development3,4. These benchmarks help evaluate the physical readiness of golfers, ensuring their strength, endurance and overall fitness are aligned with the sport’s demands.
12-14 years
- Modified AAA – Basic ranking 1-3 (this is tracked across all ages, with more emphasis placed on 12-14 year age):
The Modified AAA (Athletic Ability Assessment) is a simplified assessment tailored for young athletes, focusing on basic proficiency in movement skills like balance, co-ordination and strength. Mastery of these fundamentals supports proper posture and consistent swings in golf2. - Bleep test: 7 (girls) / 8 (boys):
This test measures cardiovascular fitness and endurance, crucial for maintaining focus and performance throughout a golf round, especially during long tournaments.
15-18 years
- Squat: BW (M x 1.25, W x 1):
Indicates necessary lower-body strength for generating greater RFD in the golf swing2, translating to increased CHS and BS resulting in greater distance1. - Pull-up: (M x 3 reps, W x 1 rep):
Reflects upper-body strength, essential for maintaining control over the golf club, ensuring a consistent swing and reducing injury risk2. - Bleep test: 7.5 (girls) / 8.5 (boys):
Higher standards reflect the need for improved cardiovascular fitness to sustain energy and focus during more demanding rounds.
Over 18 years
- Clean: BW (M x 1, W x 0.8):
Assesses RFD and overall athleticism, critical for maximising speed and RFD during CHS1. - Squat: BW (M x 1.75, W x 1.25):
Indicates advanced lower-body strength, vital for generating significant RFD during the swing2, enhancing RFD and control1,2. - Pull-up: (M x 1.25, W x 3 reps):
Reflects superior upper-body strength and endurance, necessary for consistent, higher CHS and BS metrics1. - Bench press: BW (M: x 1.25, W: x 1):
Measures upper-body pushing strength, crucial for stabilising the upper body during the golf swing, ensuring a smooth and controlled movement1. - Bleep test: 7.5 (girls) / 8.5 (boys):
Sustained cardiovascular fitness is essential for managing the sport’s physical demands and performing consistently over long periods, these being 18 holes and 36 holes in a day during many competitions.
These benchmarks help ensure that golfers are developing the necessary physical attributes to enhance their performance on the course3. By adhering to these standards, athletes can better prepare themselves for the physical demands of golf, ultimately leading to improved performance and reduced risk of injury3,4.
“Continued emphasis on squats, deadlifts, bench presses and pull-ups enhances upper-body strength and improves posture.”
S&C monitoring
Across all stages, the S&C monitoring is maintained so the S&C Trainer can consistently monitor progress across key metrics. Growth and maturation is one aspect that would be monitored until adulthood and then stopped, which on the current framework is stopped at over age 18.
12-14 and 15-18 years
Growth and maturation:
- Height and weight (every three months):
During this developmental stage, regular monitoring of height and weight is essential to track the rapid physical changes typical of puberty4. These measurements help in adjusting training loads and exercises to match the athlete’s growth, ensuring safe and effective development. In golf, as young athletes grow, their biomechanics and physical capabilities change2, which can affect their swing mechanics and overall performance. Monitoring growth helps coaches tailor S&C programmes to optimise performance and prevent injuries related to sudden growth spurts.
Countermovement Jump (CMJ):
- Jump height (impulse-momentum):
The CMJ is a key test for assessing lower-body power and explosiveness, measured by jump height. For young golfers, this test provides insight into their ability to generate force from the ground – a critical factor in RFD and the CHS during the golf swing2. As athletes mature, the focus on CMJ remains, with an emphasis on enhancing RFD. - As lower-body strength and RFD improve, so does the potential for increased CHS, leading to longer drives.
Clubhead speed – Driver:
- CHS is a direct indicator of RFD and efficiency in the golf swing. Tracking this metric helps gauge how well strength and RFD training are translating into on-course performance1. Higher CHS and BS generally correlate with longer shots and better overall golf performance. Increased strength, particularly in the core and lower body, should correspond with improvements in these metrics, indicating that the athlete’s training programme is effectively enhancing their on-course performance.
Over 18 years
Weight:
- At this stage, regular monitoring of bodyweight becomes more focused on maintaining optimal body composition rather than tracking growth. For adult golfers, maintaining an appropriate weight can help sustain RFD, which is essential for peak performance. Monitoring of weight will also be used to assess strength and RFD capabilities in relation to an individual’s strength-to-weight ratio.
CMJ:
- Jump height (impulse-momentum):
CMJ remains a critical measure of lower-body RFD. For advanced golfers, maintaining or improving jump height indicates they are preserving or enhancing the RFD needed for maximum CHS and optimal swing mechanics2. This is particularly important for maintaining competitive performance as athletes age.
Clubhead speed – Driver:
- Continual monitoring of CHS is essential for golfers over 18 as they aim to maintain or increase their CHS and BS. This metric serves as a key performance indicator, with improvements suggesting effective S&C programmes. Sustaining high CHS is crucial for competitive play and can provide a significant advantage in tournament settings.
By monitoring these key physical metrics across different age groups, golfers can ensure their S&C programmes are effectively contributing to improved performance on the course. Regular assessments allow for timely adjustments, helping athletes to continuously optimise their training and achieve peak athletic performance in golf.3,4
Programming examples
Detailed below are basic individual session programmes across the three stages. Consideration needs to be taken around the athletes’ individual needs and physical capabilities.
| Programme: 12-14 years | ||||
| Exercise | Sets | Reps | Rest | Load |
| CMJ | 2 | 4 | 60secs | N/A |
| Broad jump | 2 | 4 | 60secs | N/A |
| Goblet squat | 2 | 8 | 90secs | 60% 1RM |
| Push-ups | 2 | 8 | 90secs | 60% 1RM |
| Good morning | 2 | 8 | 90secs | 60% 1RM |
| Pull-up | 2 | 5 | 90secs | BW or banded |
| Plank | 3 | 20secs | 20secs | N/A |
| Side plank | 3 | 20secs | 20secs | N/A |
This programme for 12-14 year olds targets core strength, RFD, upper-body strength and flexibility with planks, squats, jumps and push-ups, focusing on controlled movements and moderate loads. It enhances stability, CHS and endurance, crucial for consistent golf performance, while improving overall athleticism and injury prevention. This foundation supports better movement mechanics in golf2 and other physical activities.
| Programme: 15-18 years | ||||
| Exercise | Sets | Reps | Rest | Load |
| CMJ | 2 | 4 | 60secs | N/A |
| Broad jump | 2 | 4 | 60secs | N/A |
| Back squat | 3 | 5 | 120secs | 75% 1RM |
| Rotational MB throw (L+R) | 3 | 3
each side |
120secs | <10% BW |
| Bench press | 3 | 5 | 120secs | 75% 1RM |
| RDL | 3 | 5 | 120secs | 75% 1RM |
| Pull-up | 3 | 5 | 120secs | 75% 1RM |
| Seated calf raises | 2 | 12 | 60secs | 60% 1RM |
| Copenhagen (short lever) | 3 | 12
each side |
30secs | N/A |
This programme for 15-18 year olds builds on the 12-14 foundation, advancing strength, RFD and stability. It introduces complex exercises like back squats, bench presses and rotational medicine ball throws to enhance lower-body strength. Plyometrics like CMJ and broad jumps develop RFD, crucial for CHS and BS. Heavier loads and specific movements like back squats, Romanian deadlifts and Copenhagen exercises further refine strength, stability and overall golf performance, while preventing injuries as athletes mature.
| Programme: 18 years and over | ||||
| Exercise | Sets | Reps | Rest | Load |
| Hang clean | 3 | 4 | 120secs | 70% 1RM |
| *Back squat | 3 | 3 | Complete as a complex/contrast set
180secs |
80% 1RM |
| DB squat jumps | 3 | 4 | 30% BW | |
| Rotational MB throw (L+R) | 3 | 3
each side |
<10% BW | |
| RDL | 3 | 4 | 120secs | 75% 1RM |
| Pull-up | 4 | 4 | 120secs | 75% 1RM |
| Seated calf raises | 2 | 12 | 60secs | 60% 1RM |
| Copenhagen (short lever) | 3 | 12
each side |
30secs | N/A |
*French contrast training
This programme for 18 years and over builds on the 12-14 and 15-18 programmes, advancing strength, RFD and athletic performance. It incorporates complex lifts like hang cleans and back squats with heavier loads, further developing explosive power and strength critical for golf. Exercises like rotational medicine ball throws, back squats and Romanian deadlifts continue enhancing torso stability and lower-body strength, refining swing mechanics. The programme introduces contrast training (e.g., compound movements such as back squats combined with ballistic-based movements such as DB squat jumps and rotational medball throws), sharpening neuromuscular efficiency, improving RFD and CHS. This progression ensures peak performance, injury prevention and athletic longevity as golfers reach maturity.
The information covered within the golf Physical Development Framework and the example programmes provide an example of what S&C Trainers should consider implementing when working with athletes across all sports.
Missed part one of this two part series? Read Strength and conditioning for the golf swing on the FitPro blog.
Debby Sargent
Debby Sargent currently works at the University of Gloucestershire (UoG) delivering undergraduate and postgraduate strength and conditioning courses. She has over 20 years of experience working with high-performance athletes and has been a UKSCA tutor and assessor since 2008.
Chris Simpson
Chris Simpson MSc, ASCC currently works across several organisations: Montrose FC 1st Team sports scientist, performance coach at TRAAINER, lead S&C coach at Scottish Golf, lecturer at Dundee and Angus College and co-director at Fit 4 Purpose (Angus).
References
- Ehlert A (2020), The effects of strength and conditioning interventions on golf performance: A systematic review, Journal of sports sciences, 38(23): 2,720-31.
- Bourgain M, Rouch P, Rouillon O, Thoreux P, Sauret C (2022), Golf swing biomechanics: A systematic review and methodological recommendations for kinematics, Sports, 10(6): 91.
- Bishop C, Ehlert A, Wells J, Brearley S, Brennan A, Coughlan D (2022), Strength and conditioning for golf athletes: Biomechanics, injury risk, physical requirements, and recommendations for testing and training, Professional Strength and Conditioning, (64): 7-18.
- Balyi I, Way R, Higgs C (2013), Long-term Athlete Development, Human Kinetics.
