How To Develop A Golf Training Plan According To Different People

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How To Develop A Golf Training Plan According To Different People

April 23, 2025

Golf, as a combination of superb skills and profound strategic thinking, is deeply loved by different people. However, due to differences in age, gender, physical condition and golf fundamentals. Everyone has different needs for a training program.

Only precisely tailored training programs can help different people effectively improve their golf skills and deeply appreciate the unique charm and fun contained in this sport.

Teenagers:

Teenagers are the golden stage of rapid physical development. Children in this period have high brain activity, strong neuroplasticity, and outstanding ability to absorb and master new knowledge and skills.

But when it comes to strength, their muscle fibers are not fully developed compared to adults. Bones are also still growing, and strength reserves are relatively weak.

When developing training programs for young people, standardizing basic movements should be given top priority. The basic action is like the cornerstone of a high-rise building, only the foundation is stable, the subsequent skills can be naturally improved.

Taking the grip as an example, the correct grip can ensure the effective transfer of power when hitting the ball. The wrong grip may lead to the dispersion of power, affecting the effect of the shot. Muscle memory can be strengthened by having teenagers hold a grip trainer and hold the correct grip for a period of time.

Generating interest is also crucial. Interest is the best teacher and can keep young people highly motivated and proactive in the training process. Setting up a “hit the target” game is a good choice. On the practice field, colorful target buckets of different shapes are placed at different distances, so that teenagers can try to hit the ball into the bucket.

As the distance increases and the caliber of the target barrel becomes smaller, the difficulty of the game gradually increases, which can well stimulate the desire of teenagers to challenge. In terms of training intensity, a single training time is suitable to control 1-1.5 hours. Avoid long-term high-intensity training on the physical development of young people, such as bone deformation, muscle strain and other adverse effects.

At the same time, the training process should be interspersed with appropriate rest time. Take a break of 5-10 minutes every 30-40 minutes to relax and adjust the body of teenagers in a timely manner.

Adults:

The adult body functions develop to maturity, and the bone development is complete. Muscle strength and endurance were significantly improved compared with teenagers.

For adults with a certain golf foundation, they have mastered the basic swing and stroke skills. Training at this time can focus on improving the accuracy of the ball and distance control ability.

On the practice range, carefully set up multiple target points of different distances and directions, you can simulate the actual hole position on the course or the expected landing point of the shot. Have adults use different types of clubs. For example, wood is used for long-distance hitting, iron is used for precise control of the direction and distance of hitting, batting practice.

Each set of 10-15 shots, each training schedule 3-4 sets. In the process of batting, guide them to feel the characteristics of different clubs and the impact of swing strength and Angle on the batting effect. Through continuous adjustment and trial, gradually improve the accuracy of the shot and the ability to control the distance.

For beginners, everything starts with the basics. The first is the grip, which is the beginning of the stroke. Common grips are the overlap grip, the interlock grip and the baseball grip. The most suitable grip should be chosen according to the individual hand type and habits.

Then there’s stance, which provides steady support for the swing. Place your feet shoulder-width apart or slightly wider than shoulder width, bend your knees slightly, and distribute your weight evenly on your feet. Then start with simple swing exercises, such as slow up and down strokes.

Each group repeats 15-20 times, each training for 3-4 sets, gradually familiar with the rhythm and essentials of the swing. In this process, gradually increase the intensity of training, from about 1 hour each training. With the improvement of proficiency, gradually extended to 1.5 hours.

The Elderly:

After entering the old age stage, the body function has declined to varying degrees. Increased wear and tear of joint cartilage leads to decreased joint flexibility, gradual loss of muscle mass, and decreased muscle strength.

Therefore, golf training programs for the elderly should focus on low-intensity physical activity and simple stroke skills practice. It is designed to promote blood circulation and enhance joint flexibility through moderate exercise. At the same time in the exercise to get a sense of pleasure, enrich the spiritual life.

Short distance putter practice is a very suitable training program for the elderly, each practice time is controlled in 15-20 minutes. In the putting process, the elderly can focus on the rhythm and strength control of the putting stroke, and feel the transmission of the power of the moment.

It is also necessary to have a light swing review without the need to pursue speed and power in the swing. Instead, focus on standardization and fluidity of movement. The total length of each training is controlled to about 45 minutes, and the rest time is arranged for 3-5 minutes every 15-20 minutes. Give the elderly enough time to recover and relieve possible physical fatigue.

Men:

From the point of view of physiological structure and physical fitness, men’s muscle fibers are usually thicker than women’s, and the muscle mass is also more. This gives men a natural advantage in terms of strength.

In golf training, can make full use of this advantage, strengthen the strength of the shot and distance training.

For example, choose a heavier training club, such as a slightly heavier wooden club, for long-distance batting practice. 8 to 12 shots per set, 3 to 4 sets per training session. In the exercise process, guide men to drive the overall strength of the body by turning the shoulder and twisting the waist.

Focus your power on the moment of hitting the ball to achieve a longer hitting distance. However, there is a caveat. Men tend to be relatively poor in flexibility, and good flexibility is essential for a golf swing. It can increase the range of the swing and improve the efficiency of the transmission of the power of the ball.

With the help of the shoulder encircling movement in yoga, the feet stand shoulder-width apart and the hands naturally hang down. Slowly turn the shoulder clockwise or counterclockwise with the shoulder as the axis. Each set of 10-15 laps, 2-3 sets a day.

There is also the waist twist, standing, feet shoulder-width apart, hands on hips, slowly twist the waist left and right. Each set of 10-15 reps, practice 2-3 sets a day. Through long-term persistence, improve the flexibility of the shoulder and waist, optimize the swing range.

Women:

Women’s body flexibility is generally better than men, which makes them in some technical movements of golf, such as the fluency of the swing has a certain advantage. However, in terms of strength, women are relatively weak, which may be reflected in hitting distance and power control.

Training programs should focus on empowering women. Using lightweight dumbbells for upper body strength training is an effective method, such as the dumbbell shoulder press. Sit in a chair, hold the dumbbell with both hands, and push the dumbbell up until your arms are straight. Each set of 10-12 reps, each training for 3-4 sets. Stand with your feet shoulder-width apart, hold the dumbbells in your hands, and slowly lift the dumbbells to your sides until they are shoulder height. Each set of 10-12 reps, each exercise 3-4 sets.

At the same time, use the elastic band to assist swing practice. Fix one end of the elastic band, put the other end on the club, and swing the club. Feel the resistance given by the elastic band and increase the power of the ball. In addition, women have a delicate mind and a strong grasp of details, and can give full play to this advantage in putting and short stroke skills training.

Practice putting with different distances and gradients. Set up putting lines on the putting green ranging from 3-5 yards for short distances to 8-10 yards for long distances with different gradients. Each set of 10-15 putts, each exercise 4-5 sets. Through continuous practice, improve the accuracy of putting in various practical scenarios.

Good physical fitness:

For people with good physical fitness and no obvious movement restrictions, the training plan can be designed comprehensively and with a certain intensity. In order to fully tap their own potential, to achieve the all-round improvement of golf skills.

In terms of skills training, arrange 3-4 times a week full swing, short stroke, putting practice. When practicing full swing, focus on the integrity of the swing movement and the consistent transmission of power.

Practice 1-1.5 hours each time, you can practice in groups. Each set hits 20-30 times, with proper rest in between. Short stroke exercises include cutting, splitting, etc., by setting up simulated scenarios with different distances and obstacles. Improve your batting ability in complex situations for the same 1-1.5 hours per session.

Putting practice focuses on putting lines of different distances and gradients. Each set of putt 15-20 times, each training 5-6 sets, improve the accuracy of the putter.

In terms of physical training, pair it with 2-3 aerobic exercises. For example, jog for 30-40 minutes each time and maintain a proper running speed. It is advisable to sweat slightly but still breathe normally to improve cardiopulmonary function and endurance.

Also, do 2-3 strength training sessions, like planks. Each set lasts 60 to 90 seconds and is performed in 3 to 4 sets to build core stability. Squats 10 to 15 times per set, three to four sets per workout. Enhance leg strength and provide strong body support for golf.

People with chronic diseases:

People with chronic diseases, such as arthritis, lumbar disc herniation, etc., must be extra careful when making training plans. The first principle is to ensure that exercise does not aggravate the condition and keep the body safe.

Before starting training, be sure to consult a professional doctor for advice, and choose the right type and intensity of exercise according to the doctor’s guidance. Generally speaking, this group of people is suitable for choosing low-impact training methods.

Gentle stretches are a good option, such as full-body static stretches, standing with your feet shoulder-width apart and slowly stretching your arms upwards. Then bend your body to one side and feel the stretch on your side and hold for 15-30 seconds.

Repeat on the other side for 15-20 minutes a day. In terms of golf skills training, practice slow putting for 15-20 minutes at a time. Avoid excessive torsion of the waist or excessive force during the push rod to prevent damage to the waist, joints and other parts.

The body is more obese:

the body is more obese people, due to their larger weight, the body burden is heavier. In golf training, the first thing to do is to lose weight through reasonable aerobic training. Create good conditions for subsequent skill training and physical movement ability improvement.

Choose brisk walking as a form of aerobic training, and do it 3-4 times a week for 30-40 minutes each time. Maintain a moderate pace, as long as you can walk continuously and sweat slightly. Swimming is also a very suitable aerobic exercise for obese people, which puts less pressure on the joints. Swim for 30-40 minutes 2-3 times a week.

At the same time, do appropriate strength training. For example, use a lighter weight dumbbell for arm strength exercises, such as dumbbell bends. Each set of 10-12 reps, each exercise 3-4 sets. Increase arm muscle strength and improve body movement. In golf skills training, start with the most basic movements. Each training start with 10-15 minutes of pole holding and standing exercises.

Make sure the movement is good, and then step up to simple batting practice. With the improvement of the body’s adaptability, the difficulty and intensity of training are gradually increased to prevent injuries caused by irregular movements. Such as batting body center of gravity is unstable, too hard and so on.

Beginner beginner:

For beginner beginner beginner beginner beginner golf, the focus of the training program is to lay a solid foundation. Start with the basic rules and etiquette of golf. Understand the process of golf and the scoring method. And the etiquette norms that should be followed on the court, such as keeping quiet and not walking around at will to affect others’ batting. This is the first step to integrating into the game of golf.

Grasp the correct grip method is the key to hit the ball, through detailed explanation and demonstration, let beginners find the most suitable for their own hand grip. Posture is also important. Proper posture provides a stable base for your swing. Then do a lot of breaking down exercises.

For example, in a single upward exercise, slowly lift the club upward, feeling the twist of the body and the shift of weight. Each set of 15 to 20 reps, each exercise 3-4 sets. Downstroke practice focuses on the release of power and the action control of the moment of hitting the ball, also 15-20 times per group, each training 3-4 groups. Build correct muscle memory through repeated practice.

At the same time, arrange a simple batting practice, setting the target point 3-5 meters away from the target area. Such as placing a small target bucket. Each set of 10-15 strokes, each training set of 4-5 sets. Let beginners in the actual batting process, gradually enhance the sense of control of the ball, familiar with the feeling and rhythm of batting.

Advanced players with a certain foundation:

Advanced players with a certain foundation have mastered the basic techniques of golf. The training plan should pay attention to the refinement of technology and the overall improvement of comprehensive ability.

Carry out precise control training of hitting distance and direction, and carefully set target points of different distances and directions on the driving range. The location and difficulty of these target points simulate the complexity of the actual court. Use different clubs for batting practice, each set of 10-15 strokes, each practice 4-5 sets.

During practice, by adjusting the force, Angle and rhythm of the swing. Constantly try to hit the ball accurately to the target point, improve the accuracy of the shot. Strengthen the training of short golf and putting skills, and set up a variety of different distance and slope putting lines on the putting green. Each set of 10-15 putts, each training 5-6 sets. Learn how to adjust the power and direction of the putter according to the characteristics of different lines. To adapt to various putting scenarios on the actual course.

It can also be conducted 1-2 times a week for 1-2 hours each time through simulated competition scenarios. Simulate the tense atmosphere and various unexpected situations of the game to improve the ability to use the game strategy. For example, choose the right club and stroke method in different ball positions. Exercise the psychological ability to resist pressure and learn to maintain a stable performance under pressure.

The development of golf training plan is a complex and meticulous work. It requires comprehensive and in-depth consideration of different people’s age, gender, physical condition and golf foundation. These factors interweave together to determine the choice of training content and the setting of training intensity.

Only precisely tailored to each individual’s unique needs. Only in order to enable every golf enthusiast to effectively improve their skills under the premise of safety. Enjoy the healthy vitality and infinite happiness brought by sports in golf, and realize the gorgeous transformation from novice to master.

FAQS

Advanced players can explore four or five-layer options to enhance their performance.

Beginners might find multi-layer balls harder to control, while more experienced golfers can benefit from the added complexity.

Additionally, wet conditions may call for balls that offer better traction and control.

Regular players may want to change balls every few rounds, while casual players can go longer.

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