Golf drills for kids

164 golf drills written for young players, grouped by skill, each with the steps, a coach's cue, the space it needs and what to bring. Use them at home or at practice. In SSTracker a coach sends them as homework, players earn XP when they log them, and parents see the work.

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Driving drills

Tee Height and Setup

Ages 7 and up · 8 min · Technical · field

Learn a setup for the tee shot: ball forward, wide stance, tee at the right height.

Push a tee in so half the ball sits above the top of the club face.
Set your feet a little wider than your shoulders.
Line the ball up with the inside of your front heel.
Step away, then set up again 10 times.

Coach's cue: Wide feet, ball forward.

Bring: driver or wood, tees, foam balls

Safety: At home, use only foam or plastic balls and swing only in a clear space with nothing breakable nearby.

Half Swing Tee Shots

Ages 7 and up · 10 min · Technical · field

Swing to waist height and back to make solid, centered tee shots before adding speed.

Tee up and set up as you practiced.
Swing back until your hands reach your hip.
Swing through to the same height on the other side.
Hit 15 and count the ones that fly straight-ish and off the ground.

Coach's cue: Small swing, solid strike.

Bring: driver or wood, tees, balls

Safety: Keep everyone clear before every swing: look in front and behind, and make sure no one is within two club lengths. Swing only where a coach or parent says it is safe.

Balance Statue Swings

Ages 7 and up · 6 min · Physical · field

Make slow, full swings with no ball and freeze like a statue at the end.

Hold a plastic club or a rolled towel like a club.
Swing slowly all the way through.
Freeze on your front foot with your belly facing forward.
A parent counts to 3. Do 12 statues.

Coach's cue: Swing, then freeze.

Bring: plastic club or rolled towel

Safety: At home, use only foam or plastic balls and swing only in a clear space with nothing breakable nearby.

Big Target Tee Game

Ages 7 and up · 10 min · Tactical · court

Pick a big target and see how many tee shots you can send toward it.

A parent lays a hoop or big towel out in front.
Tee up and pick the target with your eyes first.
Hit 10 balls.
Count the ones that pass near the target and try to beat it next time.

Coach's cue: Look at the target first.

Bring: club, tees, foam or plastic balls, hoop or towel

Safety: At home, use only foam or plastic balls and swing only in a clear space with nothing breakable nearby.

Shadow Step Tag

Ages 7 and up · 8 min · Physical · field

A chasing game for a sunny day: try to step on your partner's shadow while they run and dodge to keep it safe.

Pick a clear, sunny space with soft ground.
One person chases and tries to step on the other's shadow.
Swap roles every time someone is caught or every 30 seconds.
Rest and drink after every three rounds.

Coach's cue: Quick little steps, then go!

Bring: sunny yard or open space

Safety: Play on soft, clear ground away from roads and hard edges. Tag gently with a hand on the arm or back.

Traffic Light Start-and-Stop

Ages 7 and up · 8 min · Physical · field

A grown-up calls green and red: run fast on green and stop under control on red. Builds quick starts and safe stops.

Line up at one end of the yard; the caller stands at the other.
On "green" run fast toward the caller.
On "red" stop and freeze with soft knees.
Reach the caller, then walk back and play again.

Coach's cue: Fast feet, soft stops.

Bring: open space

Safety: Run on flat, clear, non-slip ground with plenty of room to slow down. Stop if anything hurts.

Wake-Up Starts

Ages 7 and up · 8 min · Physical · field

Start a short run from lying, sitting or kneeling, the way an animal jumps up when it wakes. Race only your own clock.

Set two markers about 10 big steps apart.
Lie on your tummy, sit or kneel behind the first marker.
On "go" get up as fast as you can and run past the second marker.
Walk back slowly; do 6 to 8 starts, trying a new start position each time.

Coach's cue: Pop up and push the ground away.

Bring: two cones or markers

Safety: Run on flat, clear, non-slip ground with plenty of room to slow down. Stop if anything hurts.

Tall Marching and Skipping

Ages 7 and up · 6 min · Physical · field

March and then skip with tall posture and quick arms. These are the building blocks of good running form.

March 10 steps lifting each knee to hip height, arms swinging from the shoulder.
Now skip the same distance, staying tall.
Try a quiet skip and then a high, bouncy skip.
Repeat 4 times each way.

Coach's cue: Stand tall, knee up, toes up.

Bring: open space

Safety: Run on flat, clear, non-slip ground with plenty of room to slow down. Stop if anything hurts.

Mirror Me Partners

Ages 7 and up · 6 min · Physical · field

Face a partner and copy every move they make: side steps, hops, crouches. Teaches watching and reacting.

Stand facing a partner about two big steps apart.
The leader moves side to side, forward and back, crouches or claps.
The mirror copies as fast as they can.
Swap every 30 seconds.

Coach's cue: Eyes on the belly button, quick feet.

Bring: partner

Safety: Use a clear, non-slip space and change direction only as fast as you can control. Stop if a knee or ankle hurts.

Color Call Cones

Ages 7 and up · 8 min · Physical · field

A grown-up calls a color and you run to touch that cone and back to the middle. Fun reaction and turning practice.

Set four colored cones about 4 big steps from a middle spot.
Stand in the middle in a ready stance.
When a color is called, run to touch it and come back.
Do 10 calls, rest, then 10 more.

Coach's cue: Ready feet, go on the call.

Bring: four cones of different colors

Safety: Use a clear, non-slip space and change direction only as fast as you can control. Stop if a knee or ankle hurts.

Zigzag Path Run

Ages 7 and up · 8 min · Physical · field

Weave in and out of markers set in a zigzag, getting low to turn around each one.

Set 6 markers in a zigzag line, about 3 steps apart.
Run to each marker and turn around it toward the next.
Bend your knees and take small steps as you turn.
Walk back; do 6 runs.

Coach's cue: Get low to turn.

Bring: 6 cones or shoes

Safety: Use a clear, non-slip space and change direction only as fast as you can control. Stop if a knee or ankle hurts.

Stop and Freeze Game

Ages 7 and up · 8 min · Physical · field

Move around the yard in different ways and freeze on a signal in a strong, balanced stop.

Jog, skip or gallop around the space.
When the music stops or someone claps, stop in two or three steps.
Freeze with knees bent, feet apart, chest up.
Play 10 rounds, changing how you move each time.

Coach's cue: Brakes on, knees bent.

Bring: open space, music (optional)

Safety: Use a clear, non-slip space and change direction only as fast as you can control. Stop if a knee or ankle hurts.

Puddle Jumping

Ages 7 and up · 8 min · Physical · field

Pretend lines or towels are puddles and jump over them with two feet, landing quietly like a cat.

Lay out 5 or 6 "puddles" of different sizes.
Jump over each one with two feet.
Land quietly with bent knees.
Go through the course 4 times, making the puddles wider if it feels easy.

Coach's cue: Swing the arms, land like a cat.

Bring: chalk, rope or towels

Safety: Land softly on grass or a mat, knees over toes, never caving in. Keep the number of jumps low. Stop if knees, shins or ankles hurt.

Hopscotch Course

Ages 7 and up · 10 min · Physical · field

Classic hopscotch builds springy hops on one and two feet, plus balance and rhythm.

Draw a hopscotch grid.
Toss a marker into a square.
Hop and jump through the grid, skipping the square with the marker.
Play 10 turns, taking turns with a family member.

Coach's cue: Light and bouncy.

Bring: chalk or tape

Safety: Land softly on grass or a mat, knees over toes, never caving in. Keep the number of jumps low. Stop if knees, shins or ankles hurt.

Freeze-Landing Jumps

Ages 7 and up · 6 min · Physical · field

Jump forward and freeze on landing like a statue. The first step of every jumping skill is a safe landing.

Stand with feet hip-width apart.
Swing your arms and jump forward a small distance.
Land on both feet, knees bent and over your toes, and freeze for 3 seconds.
Do 10 jumps.

Coach's cue: Quiet feet, frozen statue.

Bring: soft ground

Safety: Land softly on grass or a mat, knees over toes, never caving in. Keep the number of jumps low. Stop if knees, shins or ankles hurt.

Soft Ball Push Toss

Ages 7 and up · 8 min · Physical · field

Push a big soft ball from your chest to a partner or wall as hard as you can. Teaches using legs and arms together.

Hold the ball at your chest with both hands.
Bend your knees a little, then push up and out.
Push the ball to a partner or a wall.
Do 15 pushes.

Coach's cue: Legs, then arms, push!

Bring: large soft ball or beach ball, partner or wall

Safety: Throw only into clear space or a solid wall, with nobody in the way. Use a soft or light ball.

Bear Crawl Trail

Ages 7 and up · 6 min · Physical · field

Crawl like a bear on hands and feet along a trail. Builds arm, shoulder and tummy strength through play.

Set a start and finish 10 steps apart.
Get on hands and feet, knees just off the ground.
Crawl forward with a flat back, then backward.
Do 4 trips.

Coach's cue: Flat back like a table.

Bring: open space

Safety: Good form beats more reps: stop the set when your form slips. Muscles may feel tired; stop if a joint hurts.

Crab Walk Path

Ages 7 and up · 6 min · Physical · field

Walk like a crab, tummy up, on hands and feet. Builds strong shoulders and hips.

Sit, place hands behind you and feet in front.
Lift your hips off the ground.
Walk forward, backward and sideways along a path.
Do 4 trips of 10 steps.

Coach's cue: Hips high like a crab.

Bring: open space

Safety: Good form beats more reps: stop the set when your form slips. Muscles may feel tired; stop if a joint hurts.

Wall Push-Up Countdown

Ages 7 and up · 5 min · Physical · indoors

Push-ups against a wall teach the right shape before ever going to the floor.

Stand an arm's length from a wall with hands at shoulder height.
Bend your elbows to bring your chest toward the wall, body straight.
Push back while counting down from 10.
Do 2 or 3 rounds of 10.

Coach's cue: Straight like a board.

Bring: wall

Safety: Good form beats more reps: stop the set when your form slips. Muscles may feel tired; stop if a joint hurts.

Chair Sit-and-Stand

Ages 7 and up · 5 min · Physical · indoors

Sit down to a chair slowly and stand up without using your hands. The first step of a good squat.

Stand in front of a sturdy chair, feet hip-width apart.
Reach arms forward and sit back slowly to touch the chair.
Stand up tall without using your hands.
Do 2 rounds of 10.

Coach's cue: Slow down, fast up.

Bring: sturdy chair or bench

Safety: Good form beats more reps: stop the set when your form slips. Muscles may feel tired; stop if a joint hurts.

Full Finish Hold

Ages 11 and up · 10 min · Physical · field

Build balance in a full swing by holding your finish until the ball lands.

Hit a full tee shot.
Finish with your belt buckle facing the target and your back heel up.
Hold that pose until the ball lands.
Hit 15 and count the finishes you held.

Coach's cue: Pose until it lands.

Bring: driver or wood, tees, balls

Safety: Keep everyone clear before every swing: look in front and behind, and make sure no one is within two club lengths. Swing only where a coach or parent says it is safe.

Fairway Gate Tee Shots

Ages 11 and up · 12 min · Technical · field

Aim tee shots between two markers set out like a fairway.

Ask a coach to place two markers about 30 yards apart down the range.
Pick a spot just in front of your ball on the line to the middle.
Hit 15 tee shots.
Count how many finish between the markers and try to beat it next time.

Coach's cue: Pick a spot, swing to it.

Bring: driver or wood, tees, balls, 2 flags or cones

Tee Shot Tempo Count

Ages 11 and up · 10 min · Technical · field

Find a smooth rhythm by counting your swing out loud.

Say "one" as you swing back.
Say "two" as you swing through.
Keep the same rhythm for every ball.
Hit 15 and count the ones that felt smooth.

Coach's cue: One back, two through.

Bring: driver or wood, tees, balls

Safety: Keep everyone clear before every swing: look in front and behind, and make sure no one is within two club lengths. Swing only where a coach or parent says it is safe.

Partner Start Line Check

Ages 11 and up · 12 min · Technical · field

A partner stands well behind you and tells you which way each tee shot started.

Your partner stands well behind you, out of reach of the club.
Pick a target and hit a tee shot.
Your partner says "left", "on line" or "right".
Hit 12 and count "on line" starts.

Coach's cue: Start it on your line.

Bring: driver or wood, tees, balls, partner

Safety: Keep everyone clear before every swing: look in front and behind, and make sure no one is within two club lengths. Swing only where a coach or parent says it is safe.

Wall Lean Drives

Ages 11 and up · 8 min · Physical · field

Learn the leaning body position of a fast start by driving your knees while leaning into a wall.

Lean into a wall with straight arms, body in a straight line from head to heel.
Lift one knee to hip height with the toes pulled up.
Switch legs on a clap: 1 switch, then 2, then 3 quick switches.
Do 4 sets of 3 switches, resting between sets.

Coach's cue: Straight line, push the ground back.

Bring: wall

Safety: Run on flat, clear, non-slip ground with plenty of room to slow down. Stop if anything hurts.

Lean-and-Go Starts

Ages 11 and up · 10 min · Physical · field

Stand tall, lean forward until you must step, and turn that fall into a quick 10-yard acceleration.

Stand tall with feet together at a cone.
Lean forward from the ankles, body straight.
When you start to tip, drive out with short, powerful steps for 10 yards.
Walk back; do 6 to 8 starts with full rest.

Coach's cue: Lean from the ankles, punch the knees.

Bring: cones

Safety: Warm up first. Take a full walk-back rest between runs; fast running when tired is how pulls happen. Stop if anything hurts.

Knee-Drive Skip Rhythm

Ages 11 and up · 8 min · Physical · field

The A-skip trains the knee drive and foot strike of fast running in a slower, controlled rhythm.

Skip forward, driving one knee up as the other foot strikes under your hip.
Pull the toes up and strike the ground with the ball of the foot.
Keep elbows bent and arms swinging cheek to hip.
Do 4 lengths of 15 yards, walking back.

Coach's cue: Up, down, under the hip.

Bring: cones

Safety: Run on flat, clear, non-slip ground with plenty of room to slow down. Stop if anything hurts.

Gradual Build-Up Runs

Ages 11 and up · 10 min · Physical · field

Build smoothly from a jog to fast running over 40 yards, staying relaxed. Teaches speed without straining.

Mark 40 yards.
Jog the first 10, run steady the next 10, run fast the last 20.
Keep your face, hands and shoulders loose.
Walk back; do 4 to 6 runs.

Coach's cue: Fast and loose, not tight and hard.

Bring: cones

Safety: Warm up first. Take a full walk-back rest between runs; fast running when tired is how pulls happen. Stop if anything hurts.

Brake and Stick

Ages 11 and up · 10 min · Physical · field

Learn to slow down safely: jog or run to a line and stop within three steps in a low, balanced position.

Mark a start cone and a stop line 10 yards away.
Run to the line and stop in three steps.
Finish with hips back, knees over toes, chest up; hold for 2 seconds.
Do 8 reps, building speed only when the stop stays controlled.

Coach's cue: Hips back, knees over toes.

Bring: cones

Safety: Use a clear, non-slip space and change direction only as fast as you can control. Stop if a knee or ankle hurts.

Shuffle to Crossover Run

Ages 11 and up · 10 min · Physical · field

Side-shuffle a few steps, then turn the hips and cross over into a forward run. Practices smooth changes of movement.

Start side-on at a cone in a ready stance.
Shuffle 3 steps without crossing your feet.
On a clap, turn your hips and run forward 5 yards.
Do 5 each way.

Coach's cue: Hips turn first, feet follow.

Bring: cones

Safety: Use a clear, non-slip space and change direction only as fast as you can control. Stop if a knee or ankle hurts.

Four-Corner Box Drill

Ages 11 and up · 10 min · Physical · field

Move around a small square using a different movement on each side: run forward, shuffle, backpedal, shuffle.

Set a square of cones 5 yards apart.
Run forward up the first side, shuffle across the top.
Backpedal down the far side, shuffle back to the start.
Do 3 each direction with rest between.

Coach's cue: Plant outside foot, stay low.

Bring: 4 cones

Safety: Use a clear, non-slip space and change direction only as fast as you can control. Stop if a knee or ankle hurts.

Point-and-Go Reaction

Ages 11 and up · 10 min · Physical · field

A partner points left, right, forward or back and you move that way 3 yards and back. Trains reacting to what you see.

Stand in a ready stance facing your partner.
Your partner points in a direction with no warning.
Move 3 yards that way and return to the middle.
Do sets of 6 points; swap roles.

Coach's cue: See it, then go.

Bring: partner, cones

Safety: Use a clear, non-slip space and change direction only as fast as you can control. Stop if a knee or ankle hurts.

Snap-Down to Stick

Ages 11 and up · 8 min · Physical · field

Rise onto your toes with arms up, then snap down into a quick athletic landing. The safest way to learn to absorb force.

Stand tall and rise onto your toes with arms high.
Quickly drop your arms and hips into a quarter squat on flat feet.
Hold the landing: knees over toes, chest up, for 2 seconds.
Do 3 sets of 5.

Coach's cue: Snap and stick, quiet feet.

Bring: soft ground

Safety: Land softly on grass or a mat, knees over toes, never caving in. Keep the number of jumps low. Stop if knees, shins or ankles hurt.

Broad Jump and Hold

Ages 11 and up · 10 min · Physical · field

Jump forward as far as you can with control and hold the landing. Distance only counts if you stick it.

Stand with toes at a line.
Swing your arms back, then forward as you jump out.
Land on both feet and hold for 2 seconds without stepping.
Do 3 sets of 3 with full rest; note your best stuck jump.

Coach's cue: Swing, jump, stick.

Bring: soft ground, tape measure (optional)

Safety: Land softly on grass or a mat, knees over toes, never caving in. Keep the number of jumps low. Stop if knees, shins or ankles hurt.

Springy Ankle Pogo Series

Ages 11 and up · 6 min · Physical · field

Small, quick, springy hops using stiff ankles. Builds the bounce in running and jumping.

Stand tall with soft knees and arms relaxed.
Hop on the balls of your feet with quick, small bounces.
Keep the knees almost still; the ankles do the work.
Do 3 sets of 10 hops with rest.

Coach's cue: Hot ground, quick bounce.

Bring: soft ground or mat

Safety: Land softly on grass or a mat, knees over toes, never caving in. Keep the number of jumps low. Stop if knees, shins or ankles hurt.

Light Ball Chest Throws

Ages 11 and up · 10 min · Physical · field

Throw a light weighted ball from your chest into a wall with a step. Builds whole-body power safely.

Stand 2 to 3 yards from a solid wall.
Hold the ball at your chest, step forward and push it hard into the wall.
Catch it on the rebound or let it drop.
Do 3 sets of 6.

Coach's cue: Step and push through the wall.

Bring: light ball of 1 to 2 kg (2 to 4 lb), solid wall

Safety: Throw only into clear space or a solid wall, with nobody in the way. Use a soft or light ball.

Bodyweight Squat Pattern

Ages 11 and up · 8 min · Physical · indoors

Learn the body-weight squat with heels down, knees over toes and chest up. The base of lower-body strength.

Feet shoulder-width, toes slightly out.
Push hips back and bend the knees, keeping heels flat.
Go as low as you can with a flat back, then stand up.
Do 3 sets of 8 to 10, slowly.

Coach's cue: Knees follow the toes.

Bring: none

Safety: Good form beats more reps: stop the set when your form slips. Muscles may feel tired; stop if a joint hurts.

Stick Hip Hinge

Ages 11 and up · 8 min · Physical · indoors

Hold a stick along your back and learn to bend from the hips with a flat back. This is the shape of every safe lift from the floor.

Hold a stick along your spine touching head, upper back and tailbone.
Soften the knees and push your hips back.
Keep all three touch points on the stick as you lean forward.
Stand up by squeezing your hips forward; do 3 sets of 8.

Coach's cue: Hips back, stick stays on.

Bring: broomstick or dowel

Safety: Good form beats more reps: stop the set when your form slips. Muscles may feel tired; stop if a joint hurts.

Split Squat Basics

Ages 11 and up · 8 min · Physical · indoors

With one foot forward and one back, lower straight down and up. Builds single-leg strength and knee control.

Step one foot forward into a long stance.
Lower your back knee toward the ground, trunk tall.
Keep the front knee over the middle of the foot.
Push back up; do 2 sets of 8 each leg.

Coach's cue: Straight down, straight up.

Bring: none

Safety: Good form beats more reps: stop the set when your form slips. Muscles may feel tired; stop if a joint hurts.

Incline Push-Up Progression

Ages 11 and up · 8 min · Physical · indoors

Push-ups with hands on a bench, moving lower as you get stronger, until floor push-ups are clean.

Place hands on a bench, body straight from head to heel.
Lower your chest to the bench with elbows at about 45 degrees.
Push back up without the hips sagging.
Do 3 sets of 8; move to a lower surface when all are clean.

Coach's cue: Body like a plank, elbows in.

Bring: bench, step or sturdy table

Safety: Good form beats more reps: stop the set when your form slips. Muscles may feel tired; stop if a joint hurts.

Shape the Tee Shot

Ages 14 and up · 15 min · Technical · field

Learn to curve a tee shot a little left or right on purpose.

Hit 5 normal tee shots to see your usual curve.
Aim your feet slightly right and swing along them to start it right.
Then aim slightly left and do the same.
Count the shots that curved the way you called.

Coach's cue: Feet set the start line.

Bring: driver or wood, tees, balls

Speed Ladder Swings

Ages 14 and up · 12 min · Physical · field

Find how fast you can swing and still hit the middle of the face.

Hit 3 balls at half speed.
Hit 3 at three-quarter speed.
Hit 3 at full speed.
Note the fastest speed where you still hit the center, and stay there.

Coach's cue: Fast, but in balance.

Bring: driver or wood, tees, balls

Safety: Warm up first and move slowly. Keep full swings to about 30 balls a session for young players, then rest. Stop if your back, wrists or shoulders hurt. Keep everyone clear before every swing: look in front and behind, and make sure no one is within two club lengths. Swing only where a coach or parent says it is safe.

Three Fairway Challenge

Ages 14 and up · 15 min · Tactical · field

Picture three different holes on the range and choose a tee shot for each.

A coach marks three fairways: one wide, one narrow, one with trouble on the left.
For each, choose full swing or a shorter, safer swing.
Hit 4 balls at each fairway.
Count the ones that finished in play.

Coach's cue: Pick the shot the hole wants.

Bring: driver or wood, tees, balls, cones

Driver Strike Pattern

Ages 14 and up · 12 min · Technical · field

Check where on the club face you hit the ball and move it toward the center.

Spray or mark the club face lightly.
Hit 3 balls and look at the marks.
Adjust ball position or tee height a little.
Hit 9 more, checking every 3.

Coach's cue: Find the middle of the face.

Bring: driver, tees, balls, dry-erase or foot powder spray

Safety: Keep everyone clear before every swing: look in front and behind, and make sure no one is within two club lengths. Swing only where a coach or parent says it is safe.

Two-Point Stance Accelerations

Ages 14 and up · 12 min · Physical · field

From a split standing stance, accelerate hard for 10 to 20 yards with full rest. Short, sharp and high quality.

Stand with one foot forward, weight on the front foot, opposite arm forward.
Drive out with low, powerful pushes for 10 to 20 yards.
Rise gradually to upright running by the end.
Rest 60 to 90 seconds; do 5 to 6 reps and time against your own best.

Coach's cue: Push, push, rise.

Bring: cones, stopwatch (optional)

Safety: Warm up first. Take a full walk-back rest between runs; fast running when tired is how pulls happen. Stop if anything hurts.

Flying Twenty Run

Ages 14 and up · 15 min · Physical · field

Build up over 20 yards, then hold your top speed through a 20-yard timed zone. Measures and trains top-end sprint speed.

Mark a 20-yard build-up zone and a 20-yard timed zone.
Build smoothly; reach top speed as you enter the timed zone.
Hold relaxed top speed to the end, then slow down over 20 yards.
Rest 2 to 3 minutes; do 3 to 4 reps. Compare only with your own times.

Coach's cue: Tall hips, quick feet, relaxed face.

Bring: cones, stopwatch

Safety: Warm up first. Take a full walk-back rest between runs; fast running when tired is how pulls happen. Stop if anything hurts.

Partner Band Resisted Starts

Ages 14 and up · 12 min · Physical · field

A partner holds a band around your waist with light tension while you accelerate for 10 yards. Teaches a strong forward lean.

Loop the band around your hips; your partner holds the ends behind you.
Your partner gives light tension, enough to lean into, not to stop you.
Drive forward with short, strong steps for 10 yards; your partner walks behind.
Do 5 reps, then 2 free starts without the band.

Coach's cue: Lean in, punch the knees.

Bring: long resistance band or belt, partner

Safety: Check the band for nicks first, anchor it firmly and keep it away from your face. Only with an adult nearby.

Gentle Hill Accelerations

Ages 14 and up · 15 min · Physical · field

Short runs up a gentle grassy slope force a good lean and strong arm action. Walk down slowly to recover.

Find a gentle, even grassy slope.
Run up it for 8 to 10 seconds at strong effort.
Walk all the way back down; that is your rest.
Do 6 reps.

Coach's cue: Drive the arms, eyes up the hill.

Bring: gentle grassy slope

Safety: Warm up first. Take a full walk-back rest between runs; fast running when tired is how pulls happen. Stop if anything hurts.

Five-Ten-Five Technique Rehearsal

Ages 14 and up · 12 min · Physical · field

Practice the 5-10-5 pattern with clean, low turns before ever timing it. Then time a few and beat only your own best.

Set three cones in a line, 5 yards apart; start at the middle one.
Run 5 yards right, touch the line with your outside hand, turn low.
Run 10 yards to the far cone, touch, turn, run 5 back through the middle.
Do 3 walk-throughs, 3 at three-quarter speed, then 2 timed with full rest.

Coach's cue: Low turn, push off the outside foot.

Bring: 3 cones, stopwatch

Safety: Use a clear, non-slip space and change direction only as fast as you can control. Stop if a knee or ankle hurts.

Reactive Gate Chase

Ages 14 and up · 12 min · Physical · field

Your partner moves toward one of several gates and you shadow them to arrive at the same gate. A partner game, not a contest.

Set 4 gates (two cones each) across a 10-yard line.
Your partner jogs and fakes, then runs through one gate.
You mirror from 3 yards away and try to arrive together.
Do 6 reps each, swapping roles.

Coach's cue: Watch the hips, not the head.

Bring: 8 cones, partner

Safety: Use a clear, non-slip space and change direction only as fast as you can control. Stop if a knee or ankle hurts.

Angled Cuts at 45 and 90 Degrees

Ages 14 and up · 12 min · Physical · field

Practice sharp cuts at two angles with the knee in line over the foot. This is the movement most knee-injury programs teach.

Set a cone 8 yards ahead; run to it at controlled speed.
Plant the outside foot, knee over toes, and cut 45 degrees for 5 yards.
Repeat with a 90-degree cut.
Do 4 each way at each angle; speed rises only if the knee stays in line.

Coach's cue: Knee over toes, never caving in.

Bring: cones

Safety: Use a clear, non-slip space and change direction only as fast as you can control. Stop if a knee or ankle hurts.

T-Pattern Footwork

Ages 14 and up · 12 min · Physical · field

Run, shuffle and backpedal around a T of cones. Builds clean movement in every direction.

Set a cone at the base, one 10 yards ahead and one 5 yards each side of it.
Run forward, shuffle left, shuffle right across, shuffle back to the middle.
Backpedal to the start.
Do 4 to 6 reps with full rest; time a few against your own best.

Coach's cue: Stay square, quick feet.

Bring: 4 cones, stopwatch (optional)

Safety: Use a clear, non-slip space and change direction only as fast as you can control. Stop if a knee or ankle hurts.

Low Box Jump-Ups

Ages 14 and up · 12 min · Physical · field

Jump onto a low, solid box and land softly, then step down. Trains power with low landing force.

Stand an arm's length from the box.
Swing the arms and jump onto the box, landing softly in a quarter squat.
Stand tall, then step down one foot at a time.
Do 3 sets of 4 with full rest.

Coach's cue: Land quiet, step down.

Bring: low, stable box or step (30 cm or lower)

Safety: Only with a coach watching. Use a low, steady box that will not slide; step down, never jump down. Stop if anything hurts.

Side-to-Side Bound and Freeze

Ages 14 and up · 10 min · Physical · field

Push off one leg sideways and land on the other, holding the landing. Builds side-to-side power and knee control.

Stand on your right leg.
Push sideways and land on your left leg.
Hold for 2 seconds: knee over toes, hips level.
Bound back; do 3 sets of 4 each way.

Coach's cue: Push wide, land still.

Bring: soft ground

Safety: Land softly on grass or a mat, knees over toes, never caving in. Keep the number of jumps low. Stop if knees, shins or ankles hurt.

Rotational Wall Throws

Ages 14 and up · 10 min · Physical · field

Turn and throw a light ball sideways into a wall. Trains power that starts in the legs and passes through the trunk.

Stand side-on to a wall, 2 yards away.
Hold the ball at your hip away from the wall.
Turn your hips and throw the ball into the wall.
Do 3 sets of 5 each side.

Coach's cue: Hips turn, arms follow.

Bring: light ball of 1 to 3 kg (2 to 6 lb), solid wall

Safety: Throw only into clear space or a solid wall, with nobody in the way. Use a soft or light ball.

Mini Hurdle Rebound Hops

Ages 14 and up · 12 min · Physical · field

Hop over a line of low hurdles with quick, springy contacts. Only once landings are solid.

Set low hurdles about a stride apart.
Hop over each one on two feet with quick, short contacts.
Keep arms driving and the trunk tall.
Do 4 runs through the line, with full rest. Keep total hops under 60 for the day.

Coach's cue: Off the ground fast.

Bring: 4 to 6 low mini hurdles or rolled towels (15 cm)

Safety: Land softly on grass or a mat, knees over toes, never caving in. Keep the number of jumps low. Stop if knees, shins or ankles hurt.

Goblet Squat with Light Load

Ages 14 and up · 12 min · Physical · field

Hold a light weight at your chest and squat with perfect form. Load is added only when every rep looks the same.

Hold a light weight against your chest.
Squat down between your knees, heels flat, chest up.
Pause at the bottom for 1 second, then stand.
Do 3 sets of 8; add weight only with your coach, never to failure.

Coach's cue: Chest proud, knees out.

Bring: light dumbbell or kettlebell

Safety: Only with a coach or trained adult watching. Light load only, never a maximal lift. Stop the set when form slips.

Single-Leg Hinge Reach

Ages 14 and up · 10 min · Physical · indoors

Hinge forward on one leg while the other reaches back. Builds hamstring and hip strength plus balance.

Stand on one leg with a soft knee.
Hinge forward as the other leg reaches straight back, hips level.
Reach down toward the shin, then return to standing.
Do 3 sets of 6 each leg; hold a light weight only once the shape is solid.

Coach's cue: Hips square, long line.

Bring: light dumbbell (optional)

Safety: Only with a coach or trained adult watching. Light load only, never a maximal lift. Stop the set when form slips.

Rear-Foot Elevated Split Squat

Ages 14 and up · 12 min · Physical · field

A split squat with the back foot on a bench. Strong single-leg work that needs little load.

Rest the top of your back foot on a knee-high bench.
Lower straight down until the front thigh is about level.
Keep the front knee tracking over the foot.
Push up; do 3 sets of 6 each leg.

Coach's cue: Front heel heavy.

Bring: bench or step, light dumbbells (optional)

Safety: Only with a coach or trained adult watching. Light load only, never a maximal lift. Stop the set when form slips.

Push-Up and Band Row Pairs

Ages 14 and up · 12 min · Physical · indoors

Pair a push with a pull: floor push-ups then band rows, so the front and back of the shoulders grow together.

Do 8 to 10 clean floor push-ups.
Anchor a band at chest height and step back.
Row the band to your ribs, squeezing your shoulder blades.
Do 3 rounds of both, resting 60 seconds.

Coach's cue: Push tall, pull shoulders back.

Bring: resistance band, sturdy anchor

Safety: Check the band for nicks first, anchor it firmly and keep it away from your face. Only with an adult nearby.

Assisted Hamstring Lowers

Ages 14 and up · 8 min · Physical · field

Kneel with a partner holding your ankles and lower forward slowly. One of the best moves to protect the backs of the legs.

Kneel on a mat; a partner holds your ankles firmly.
Keep a straight line from knees to head.
Lower forward as slowly as you can, catching yourself with your hands.
Push back up with your hands; do 2 sets of 4.

Coach's cue: Slow and straight.

Bring: partner, mat

Safety: Only with a coach or trained adult watching. Light load only, never a maximal lift. Stop the set when form slips.

Iron Play drills

Grip and Posture Check

Ages 7 and up · 6 min · Technical · field

Build a neutral grip and an athletic setup you can repeat for every iron shot.

Hold the club in your fingers, not your palm.
Bend forward from your hips and let your arms hang.
Check your posture in a mirror.
Set up 10 times and check each one.

Coach's cue: Hips back, arms hang.

Bring: short iron, mirror

Safety: At home, use only foam or plastic balls and swing only in a clear space with nothing breakable nearby.

Brush the Grass

Ages 7 and up · 8 min · Technical · field

Learn to brush the ground in the same spot with a small iron swing.

Lay a tee on the ground as your target spot.
Make small swings that brush the grass at the tee.
Look for the brush mark just in front of the tee.
Do 20 brushes, then add a foam ball.

Coach's cue: Brush the grass, not the air.

Bring: short iron, tee or towel

Safety: Keep everyone clear before every swing: look in front and behind, and make sure no one is within two club lengths. Swing only where a coach or parent says it is safe.

Clap and Swing Rhythm

Ages 7 and up · 6 min · Technical · field

A parent claps a steady beat and you swing to it.

A parent claps slowly: clap, pause, clap.
Swing back on the first clap.
Swing through on the second.
Do 15 swings to the beat.

Coach's cue: Swing to the beat.

Bring: plastic club

Safety: At home, use only foam or plastic balls and swing only in a clear space with nothing breakable nearby.

Hoop Landing Game

Ages 7 and up · 10 min · Tactical · court

Hit soft iron shots that land in hoops at three distances.

Lay out three hoops at short, middle and far spots.
Hit 5 balls at the closest one.
Then 5 at the middle and 5 at the far one.
Count landings and try to beat your total.

Coach's cue: Small swing for short, bigger for far.

Bring: short iron, foam balls, 3 hoops or towels

Safety: At home, use only foam or plastic balls and swing only in a clear space with nothing breakable nearby.

Flamingo Stand Count

Ages 7 and up · 5 min · Physical · indoors

Stand on one leg like a flamingo and count how long you can stay steady. Try the other leg too.

Stand on one foot, the other foot lifted near your knee.
Hold your arms out to help.
Count how long you can stay without touching down.
Do 3 tries each leg; try to beat your own count.

Coach's cue: Eyes on one spot.

Bring: none

Safety: Practice on soft ground or near a wall with clear space around you, so a wobble is no problem.

Tightrope Line Walk

Ages 7 and up · 6 min · Physical · field

Walk along a line on the ground like a tightrope walker: forward, backward and on tiptoes.

Lay a rope or draw a line about 4 yards long.
Walk heel to toe along it.
Then walk backward, then on tiptoes.
Do 3 trips each way.

Coach's cue: Arms out, slow steps.

Bring: rope, tape or chalk line

Safety: Practice on soft ground or near a wall with clear space around you, so a wobble is no problem.

Statue Freeze Dance

Ages 7 and up · 8 min · Physical · indoors

Dance to music and freeze in a balance pose when it stops, sometimes on one foot.

Play music and dance around.
When it stops, freeze in a pose.
The caller may say "one foot" or "tiptoes" for the next freeze.
Play 10 rounds.

Coach's cue: Freeze like stone.

Bring: music

Safety: Practice on soft ground or near a wall with clear space around you, so a wobble is no problem.

Pillow Path Balance

Ages 7 and up · 8 min · Physical · field

Step across a path of cushions on the floor without stepping off. Wobbly ground trains the ankles.

Lay cushions in a path on a soft floor or grass.
Step from cushion to cushion.
Try it slowly, then on one foot per cushion.
Do 5 trips.

Coach's cue: Soft knees, steady steps.

Bring: cushions or pillows

Safety: Practice on soft ground or near a wall with clear space around you, so a wobble is no problem.

Line in the Grass Strike

Ages 11 and up · 12 min · Technical · field

Strike the ball first, then the ground, by working off a line.

Mark a short line on the practice area.
Place the ball just behind the line.
Hit 15 balls trying to touch the ground in front of the line.
Count the strikes that met the ball first.

Coach's cue: Ball first, then turf.

Bring: short iron, balls, chalk or tees

Three Club Distances

Ages 11 and up · 15 min · Technical · field

Learn how far each of three irons carries for you.

Choose a short, middle and long iron.
Hit 5 balls with each.
Note where most of them landed.
Write the numbers down to use on the course.

Coach's cue: Know your numbers.

Bring: 3 irons, balls, notebook

Safety: Hit only from the marked spot on the range or practice area, keep everyone clear of your swing, and never walk out to get balls while anyone is still hitting. At the first thunder or lightning, stop and go inside; wait 30 minutes after the last thunder. Bring water, a hat and sunscreen. Warm up first and move slowly. Keep full swings to about 30 balls a session for young players, then rest. Stop if your back, wrists or shoulders hurt.

Towel Behind the Ball

Ages 11 and up · 12 min · Technical · field

Lay a towel a hand-width behind the ball so you learn to hit the ball before the ground.

Lay a folded towel a hand-width behind the ball.
Swing and miss the towel.
Hit 15 balls.
Count strikes that missed the towel and flew well.

Coach's cue: Ball first, towel untouched.

Bring: iron, balls, small towel

Safety: Keep everyone clear before every swing: look in front and behind, and make sure no one is within two club lengths. Swing only where a coach or parent says it is safe.

Partner Calls the Club

Ages 11 and up · 12 min · Tactical · field

A partner names a target and you choose the right iron for it.

Your partner points to a target on the range.
Say which iron you will use and why.
Hit one ball.
Do 12 targets and count the ones where your club choice reached it.

Coach's cue: Know your numbers.

Bring: 3 irons, balls, partner

Star Reach Balance

Ages 11 and up · 8 min · Physical · indoors

Stand on one leg and reach the other foot out to the front, side and back, like the points of a star.

Stand on one leg in the middle of three taped lines.
Reach the other foot along each line as far as you can and tap lightly.
Return to the middle without touching down between reaches.
Do 3 rounds on each leg.

Coach's cue: Hips level, knee over toes.

Bring: tape or chalk

Safety: Practice on soft ground or near a wall with clear space around you, so a wobble is no problem.

Hop and Hold

Ages 11 and up · 8 min · Physical · field

Hop forward on one leg and hold the landing for 3 seconds. Trains the knee control that protects ligaments.

Stand on one leg.
Hop a short distance forward.
Land softly and hold for 3 seconds, knee over toes.
Do 2 sets of 5 each leg.

Coach's cue: Stick it like glue.

Bring: soft ground

Safety: Land softly on grass or a mat, knees over toes, never caving in. Keep the number of jumps low. Stop if knees, shins or ankles hurt.

Eyes-Closed Stand

Ages 11 and up · 5 min · Physical · indoors

Balance on one leg with your eyes closed. Without your eyes your ankles and inner ear do more work.

Stand on one leg near a wall.
Find your balance, then close your eyes.
Hold as long as you can, up to 30 seconds.
Do 3 tries each leg and note your best.

Coach's cue: Small ankle moves, still body.

Bring: wall nearby

Safety: Practice on soft ground or near a wall with clear space around you, so a wobble is no problem.

Side Plank Build

Ages 11 and up · 6 min · Physical · indoors

Hold a side plank from the knees, then from the feet. Builds trunk control that keeps you steady.

Lie on your side, elbow under your shoulder.
Lift your hips so the body is in a straight line (start from the knees).
Hold 15 to 20 seconds.
Do 3 each side; move to the feet when it is easy.

Coach's cue: Straight line, breathe.

Bring: mat

Safety: Keep breathing and stop when your hips sag or your back aches.

High and Low Irons

Ages 14 and up · 15 min · Technical · field

Change the height of an iron shot on purpose.

For low, move the ball back in your stance and finish short.
For high, move it forward and finish tall.
Alternate low and high for 16 balls.
Count the ones that matched the height you called.

Coach's cue: Ball position sets the height.

Bring: middle iron, balls

Green Target Ladder

Ages 14 and up · 15 min · Tactical · field

Move through three targets at different distances, choosing the club for each.

Pick three targets at short, middle and long distances.
Hit to the short one until you land it within reach.
Then move up to the next target.
Count how many balls it takes to clear the ladder; try to use fewer next time.

Coach's cue: Right club, one target.

Bring: irons, balls, 3 targets

Uneven Lie Practice

Ages 14 and up · 15 min · Technical · field

Learn how the ball flies from uphill, downhill and sidehill lies.

Find a gentle slope where a coach says it is safe to hit.
Set your shoulders to match the slope.
Hit 4 balls from each lie.
Note which way each one curved.

Coach's cue: Shoulders match the slope.

Bring: iron, balls, gentle slope

Nine Shot Window

Ages 14 and up · 15 min · Technical · field

Hit low, medium and high shots that each curve left, straight and right.

Make a grid of 9 shots: three heights and three curves.
Call each one before you hit.
Work through all 9.
Count how many matched your call.

Coach's cue: Call it, then hit it.

Bring: middle iron, balls

Single-Leg Catch and Hold

Ages 14 and up · 10 min · Physical · field

Balance on one leg while a partner tosses a ball to different sides. Catch and throw back without touching down.

Stand on one leg facing a partner 3 yards away.
Your partner tosses high, low, left and right.
Catch and return without the other foot touching down.
Do 10 tosses per leg, 2 rounds.

Coach's cue: Stable leg, soft hands.

Bring: ball, partner

Safety: Throw only into clear space or a solid wall, with nobody in the way. Use a soft or light ball.

Multi-Direction Hop and Stick

Ages 14 and up · 10 min · Physical · field

Hop on one leg forward, sideways and diagonally across a cross and freeze each landing.

Mark a cross on the ground.
Hop forward over the line and stick for 2 seconds.
Hop sideways, back and diagonally, sticking each one.
Do 2 rounds per leg.

Coach's cue: Land, freeze, then go.

Bring: tape cross on the floor

Safety: Land softly on grass or a mat, knees over toes, never caving in. Keep the number of jumps low. Stop if knees, shins or ankles hurt.

Partner Nudge Balance

Ages 14 and up · 8 min · Physical · field

Stand on one leg on a soft pad while a partner gives gentle nudges to the shoulders. Trains quick balance reactions.

Stand on one leg on a folded mat.
Your partner gives small, gentle pushes from different sides.
Stay steady without hopping.
Do 3 rounds of 20 seconds per leg.

Coach's cue: Absorb and recover.

Bring: partner, folded mat or pad

Safety: Practice on soft ground or near a wall with clear space around you, so a wobble is no problem.

Plank Shoulder Taps

Ages 14 and up · 6 min · Physical · indoors

In a high plank, tap each shoulder with the opposite hand without letting the hips rock.

Hold a push-up position with feet a little apart.
Lift one hand to tap the opposite shoulder.
Keep the hips still.
Do 3 sets of 10 taps.

Coach's cue: Hips still as a table.

Bring: mat

Safety: Keep breathing and stop when your hips sag or your back aches.

Prep-and-Protect Warm-Up Sequence

Ages 14 and up · 15 min · Physical · field

A full injury-prevention warm-up for teens: jog, mobility, strength, landing and cutting in one 15-minute flow. Do it before every session.

Jog and side-shuffle 2 minutes; leg swings and lunge reaches 2 minutes.
Squats, side planks and hamstring lowers: 1 set each, 3 minutes.
Snap-downs and hops with stuck landings: 3 minutes.
Controlled cuts and build-up runs: 4 minutes.

Coach's cue: Every rep, knees over toes.

Bring: cones, mat

Safety: Land softly on grass or a mat, knees over toes, never caving in. Keep the number of jumps low. Stop if knees, shins or ankles hurt.

Short Game drills

Chip to a Towel

Ages 7 and up · 8 min · Technical · field

Use a putting-style stroke to chip the ball onto a towel and let it roll.

Lay a towel 3 steps away.
Stand close with the ball back and your weight on your front foot.
Rock your shoulders like a putt.
Chip 20 and count landings on the towel.

Coach's cue: Weight forward, quiet hands.

Bring: short iron, foam balls, towel

Safety: At home, use only foam or plastic balls and swing only in a clear space with nothing breakable nearby.

Bucket Chip Game

Ages 7 and up · 10 min · Technical · court

Chip balls into a bucket from short distances to learn feel.

Set a bucket on its side 4 steps away.
Chip 10 balls at it.
Move back 2 steps and chip 10 more.
Count your makes and try to beat it next time.

Coach's cue: Land it, let it roll.

Bring: wedge, foam balls, bucket or basket

Safety: At home, use only foam or plastic balls and swing only in a clear space with nothing breakable nearby.

Landing Spot Chips

Ages 7 and up · 8 min · Technical · field

Chip foam balls so they land on a paper plate and roll on.

Put a paper plate 3 steps away.
Chip 15 foam balls at it.
Count the ones that land on the plate.
Move the plate and try again.

Coach's cue: Pick the spot it lands.

Bring: wedge, foam balls, paper plate

Safety: At home, use only foam or plastic balls and swing only in a clear space with nothing breakable nearby.

Family Chip and Putt Course

Ages 7 and up · 15 min · Tactical · field

Build a three-hole course in the yard with cups for holes and foam balls, and play with your family.

Lay three cups on their side around the yard. Indoors, use only the putter.
Everyone else stands back behind the player, then chip to each cup and putt in.
Count your own strokes for the three holes.
Play again and try to beat your own number.

Coach's cue: Chip close, putt in.

Bring: wedge, putter, foam balls, cups

Safety: At home, use only foam or plastic balls and swing only in a clear space with nothing breakable nearby. Keep everyone clear before every swing: look in front and behind, and make sure no one is within two club lengths. Swing only where a coach or parent says it is safe. No real club swings indoors.

Toss and Catch Ladder

Ages 7 and up · 8 min · Physical · field

Climb a ladder of catching challenges: toss to yourself, clap then catch, spin then catch.

Toss a soft ball up and catch it with two hands 5 times.
Then clap once before you catch.
Then clap twice, then touch your knees.
Count your catches out of 10 at each step.

Coach's cue: Watch it into your hands.

Bring: soft ball or beanbag

Skipping Path

Ages 7 and up · 6 min · Physical · field

Learn to skip and gallop, two of the basic movement skills, with fun patterns along a path.

Gallop along a path leading with one foot, then the other.
Skip with a step-hop on each foot.
Add big arm swings.
Do 4 trips each.

Coach's cue: Step-hop, step-hop.

Bring: open space

Target Kick Practice

Ages 7 and up · 8 min · Physical · field

Kick a ball at targets from a short distance, using both feet. Builds eye-foot coordination.

Set 3 targets about 5 steps away.
Step beside the ball and kick toward a target.
Try with your other foot too.
Count hits out of 10 with each foot.

Coach's cue: Plant foot next to the ball.

Bring: ball, boxes or cones as targets

Balloon Keep-Up

Ages 7 and up · 6 min · Physical · indoors

Keep a balloon off the floor using hands, knees, head or feet. Great indoors on a rainy day.

Tap the balloon up with your hand.
Keep it in the air using different body parts.
Count how many taps before it lands.
Play together and count as a team.

Coach's cue: Light taps, watch it.

Bring: balloon

Safety: Clear the space of furniture with sharp corners.

Overarm Target Throw

Ages 7 and up · 8 min · Physical · field

Throw overarm at a target, stepping with the opposite foot. A basic movement skill every child should learn.

Stand side-on to a target 4 to 6 steps away.
Point your free hand at the target.
Step with the opposite foot and throw overarm.
Count hits out of 10, then try the other hand.

Coach's cue: Point, step, throw.

Bring: soft balls or beanbags, bucket or target

Safety: Throw only into clear space or a solid wall, with nobody in the way. Use a soft or light ball.

Ready-Body Warm-Up Game

Ages 7 and up · 10 min · Physical · field

A warm-up for young children that builds landing, balance and body control through a follow-the-coach game. Do it before every practice.

Jog, skip and gallop between cones for 2 minutes.
One-leg balance and "statue" freezes: 2 minutes.
Soft two-foot jumps with frozen landings: 2 minutes.
Bear crawls and spider walks, then easy runs with stops: 4 minutes.

Coach's cue: Soft landings, strong stops.

Bring: cones

Safety: Land softly on grass or a mat, knees over toes, never caving in. Keep the number of jumps low. Stop if knees, shins or ankles hurt.

Clock Face Pitches

Ages 11 and up · 12 min · Technical · field

Control pitch distance by changing how far your arms swing back.

Picture your arms as clock hands.
Swing back to 8 o'clock, then 9, then 10.
Hit 5 balls at each length.
Note how far each length carries.

Coach's cue: Same rhythm, different length.

Bring: wedge, balls, 3 targets

Safety: Keep everyone clear before every swing: look in front and behind, and make sure no one is within two club lengths. Swing only where a coach or parent says it is safe.

Up and Down Challenge

Ages 11 and up · 15 min · Tactical · field

Chip from around the green and finish with a putt, counting two-shot holes.

Drop a ball in 9 spots around the green.
Chip, then putt out each one.
Count the spots where you holed out in two.
Try to beat your number next session.

Coach's cue: Pick a landing spot first.

Bring: wedge, putter, balls, practice green

Safety: Stand back from anyone who is chipping or putting, keep everyone clear of your club, and wait your turn before you walk onto the green.

Three Club Chip Ladder

Ages 11 and up · 12 min · Technical · field

Chip the same distance with three clubs and see how each one rolls.

Pick one landing spot on the green.
Chip 4 balls with a wedge, 4 with a 9 iron, 4 with a 7 iron.
Watch how far each rolls after landing.
Choose your best club for that chip.

Coach's cue: More roll, less loft.

Bring: 3 clubs, balls, practice green

Safety: Stand back from anyone who is chipping or putting, keep everyone clear of your club, and wait your turn before you walk onto the green.

Partner Pitch Game

Ages 11 and up · 12 min · Tactical · field

Take turns with a partner pitching to targets, helping each other read the shot.

Pick a flag 20 yards away.
Your partner helps you choose a landing spot.
Each of you hits 5, then talk about what worked.
Count your own balls within two club lengths.

Coach's cue: Talk it through, then commit.

Bring: wedge, balls, partner, practice green

Safety: Stand back from anyone who is chipping or putting, keep everyone clear of your club, and wait your turn before you walk onto the green.

Ladder Footwork Patterns

Ages 11 and up · 10 min · Physical · field

Quick foot patterns through a ladder on the ground: two in, in-out, side steps.

Lay a ladder or draw one with chalk.
Run through with two feet in each square.
Then try in-in-out-out sideways.
Do 3 trips of each pattern; get it right before getting fast.

Coach's cue: Right first, then fast.

Bring: agility ladder or chalk ladder

Wall Rebound Catch

Ages 11 and up · 8 min · Physical · field

Throw a ball at a wall and catch it on the rebound with one hand, then the other.

Stand 3 yards from a wall.
Throw underarm and catch with two hands 10 times.
Switch to one-hand catches with each hand.
Count clean catches out of 20.

Coach's cue: Soft hands, give with the ball.

Bring: bouncy ball, wall

Safety: Throw only into clear space or a solid wall, with nobody in the way. Use a soft or light ball.

Cross-Crawl Rhythm

Ages 11 and up · 6 min · Physical · indoors

Touch opposite hand to opposite knee and foot in a rhythm. Builds left-right coordination.

March and touch your right hand to your left knee, then left hand to right knee.
Next touch behind you: hand to opposite heel.
Mix front and back in a 4-count rhythm.
Do 4 sets of 20 touches.

Coach's cue: Smooth rhythm, opposite sides.

Bring: none

Rope Footwork Tricks

Ages 11 and up · 10 min · Physical · field

Learn new skipping-rope footwork: side-to-side, boxer step, one foot, high knees.

Warm up with basic two-foot skips for 30 seconds.
Learn one new trick at a time.
Do 20 clean skips of each trick.
Rest between tricks.

Coach's cue: Wrists turn the rope.

Bring: skipping rope

Safety: Land softly on grass or a mat, knees over toes, never caving in. Keep the number of jumps low. Stop if knees, shins or ankles hurt.

Knee-Smart Warm-Up

Ages 11 and up · 12 min · Physical · field

An injury-prevention warm-up that trains knee control and landing. Done before every session, programs like this cut injuries.

Jog, shuffle and backpedal between cones for 3 minutes.
Lunge walks and leg swings for 2 minutes.
Squats and a side plank: 1 set each.
Two-foot hops and hop-and-holds with stuck landings, then controlled cuts.

Coach's cue: Knees over toes, every time.

Bring: cones

Safety: Land softly on grass or a mat, knees over toes, never caving in. Keep the number of jumps low. Stop if knees, shins or ankles hurt.

Bunker Splash Line

Ages 14 and up · 15 min · Technical · field

Learn to hit the sand behind the ball so the sand carries it out.

Draw a line in the sand with the rake handle.
Without a ball, splash sand out starting at the line 10 times.
Put a ball just in front of the line and splash it out.
Hit 15 and rake the bunker when you finish.

Coach's cue: Open face, splash the sand.

Bring: sand wedge, balls, practice bunker, rake

Safety: Keep everyone clear before every swing: look in front and behind, and make sure no one is within two club lengths. Swing only where a coach or parent says it is safe.

One Club Around the Green

Ages 14 and up · 15 min · Tactical · field

Use one club to play low, medium and high shots from different lies.

Pick 6 spots: fringe, light rough, uphill, downhill and two more.
Use only one wedge.
Choose the shot height for each spot before you hit.
Count balls that finish inside one club length.

Coach's cue: See the shot, then pick it.

Bring: one wedge, balls, practice green

Safety: Stand back from anyone who is chipping or putting, keep everyone clear of your club, and wait your turn before you walk onto the green.

Tricky Bunker Lies

Ages 14 and up · 15 min · Technical · field

Learn the change in setup for buried and uphill lies in the sand.

For a buried ball, square the face and hit down steeply.
For an uphill lie, set your shoulders with the slope.
Hit 5 from each lie.
Count balls that reached the green and rake after.

Coach's cue: Change the setup, not the effort.

Bring: sand wedge, balls, practice bunker, rake

Safety: Keep everyone clear before every swing: look in front and behind, and make sure no one is within two club lengths. Swing only where a coach or parent says it is safe.

Up and Down Nine

Ages 14 and up · 20 min · Tactical · field

Play nine short-game holes from hard spots and count your two-shot finishes.

Choose 9 hard spots: rough, sand, downhill and more.
Chip or pitch, then putt out.
Count the holes finished in two.
Compare only with your own last round of nine.

Coach's cue: Plan the landing, then the roll.

Bring: wedges, putter, balls, practice green

Safety: Stand back from anyone who is chipping or putting, keep everyone clear of your club, and wait your turn before you walk onto the green.

Reaction Ball Catch

Ages 14 and up · 10 min · Physical · field

Catch a ball that bounces in odd directions. Trains fast hands and eyes.

Drop or throw a reaction ball to bounce off the floor.
React and catch it before the second bounce.
Move on to throwing it off a wall.
Count clean catches out of 20.

Coach's cue: Ready hands, quick feet.

Bring: reaction ball or bumpy ball, wall

Safety: Throw only into clear space or a solid wall, with nobody in the way. Use a soft or light ball.

Two-Ball Wall Toss

Ages 14 and up · 10 min · Physical · field

Throw and catch two balls against a wall in rhythm. Hard on the brain, great for coordination.

Hold one ball in each hand facing a wall.
Throw with the right, then the left, catching each on the rebound.
Find a steady rhythm.
Count clean pairs out of 20.

Coach's cue: Rhythm first.

Bring: two small balls, wall

Safety: Throw only into clear space or a solid wall, with nobody in the way. Use a soft or light ball.

Ladder Plus Catch

Ages 14 and up · 12 min · Physical · field

Run a footwork pattern while a partner tosses you a ball to catch and return. Feet and hands working together.

Run through the ladder with a chosen pattern.
Your partner tosses a ball halfway through.
Catch and return the ball without breaking the pattern.
Do 8 runs; count clean ones.

Coach's cue: Feet keep going.

Bring: agility ladder, ball, partner

Safety: Throw only into clear space or a solid wall, with nobody in the way. Use a soft or light ball.

Carioca Rhythm Run

Ages 14 and up · 8 min · Physical · field

Move sideways crossing feet in front and behind with hip turn. Builds rhythm and hip control.

Move sideways, crossing one foot in front then behind.
Let the hips turn while the shoulders stay square.
Go 15 yards each way.
Do 4 trips each way, getting quicker.

Coach's cue: Hips turn, shoulders square.

Bring: cones

Safety: Use a clear, non-slip space and change direction only as fast as you can control. Stop if a knee or ankle hurts.

Putting drills

Putter Gate

Ages 7 and up · 8 min · Technical · field

Swing the putter through a gate of two tees without touching them.

Push in two tees just wider than your putter head.
Set the putter between them.
Make a smooth stroke back and through.
Hit 20 putts and count clean ones.

Coach's cue: Rock the shoulders, still head.

Bring: putter, balls, 2 tees

Safety: Stand back from anyone who is chipping or putting, keep everyone clear of your club, and wait your turn before you walk onto the green.

Short Putt Circle

Ages 7 and up · 10 min · Technical · field

Hole short putts from all around a cup.

Place 6 balls in a circle one putter length from the hole.
Putt each one.
Count your makes.
Go round three times and try to beat your best circle.

Coach's cue: Listen for the drop.

Bring: putter, 6 balls, hole or cup

Safety: Stand back from anyone who is chipping or putting, keep everyone clear of your club, and wait your turn before you walk onto the green.

Coin Target Putting

Ages 7 and up · 8 min · Technical · field

Putt balls so they stop on or near a coin on the carpet.

Put a coin 6 steps away on a rug or carpet.
Putt 10 balls toward it.
Count the ones that stop within a foot of the coin.
Move the coin and try again.

Coach's cue: Roll it to the coin.

Bring: putter, balls, coins

Safety: At home, use only foam or plastic balls and swing only in a clear space with nothing breakable nearby.

Family Putting Course

Ages 7 and up · 12 min · Tactical · field

Make a home putting course with cups and books and play it with family.

Lay out 5 holes using cups and books as walls.
Each player putts their own ball through the course.
Count your own strokes.
Play twice and try to beat your first score.

Coach's cue: Smooth and steady.

Bring: putter, balls, cups or books

Safety: At home, use only foam or plastic balls and swing only in a clear space with nothing breakable nearby.

Carpet Putting Gate

Ages 7 and up · 10 min · Technical · indoors

Roll putts on a carpet through a gate of two books into a cup lying on its side.

Set two books a little wider than the putter head, one step in front of you.
Put a cup on its side 3 steps away.
Make short, smooth strokes through the gate toward the cup.
Do 20 putts and count makes.

Coach's cue: Smooth back, smooth through.

Bring: putter, golf ball, 2 books, cup on its side

Safety: Putter only, kept low, with everyone clear of the putter; no full swings indoors.

Speed Ladder Putts

Ages 11 and up · 12 min · Technical · field

Control distance by rolling each putt a little past the last.

Lay a tee at your feet as the start line.
Putt the first ball about 10 feet.
Roll each next ball past the last without going more than 3 feet further.
Count how many steps of the ladder you make.

Coach's cue: Feel the length of the stroke.

Bring: putter, balls, tees

Safety: Stand back from anyone who is chipping or putting, keep everyone clear of your club, and wait your turn before you walk onto the green.

Lag to the Zone

Ages 11 and up · 12 min · Technical · field

Leave long putts close enough for an easy next one.

Mark a circle about 3 feet wide around a hole.
Putt 10 balls from 25 feet.
Count the ones that stop inside the circle.
Change to a new distance and repeat.

Coach's cue: Pace first, line second.

Bring: putter, balls, string or tees

Safety: Stand back from anyone who is chipping or putting, keep everyone clear of your club, and wait your turn before you walk onto the green.

Eyes Closed Distance Guess

Ages 11 and up · 10 min · Technical · field

Putt with your eyes closed and guess if it was short or long, to build feel.

Set up to a putt of about 15 feet.
Close your eyes and make the stroke.
Before looking, say "short", "long" or "good".
Do 12 and count correct guesses.

Coach's cue: Feel it before you see it.

Bring: putter, balls

Safety: Stand back from anyone who is chipping or putting, keep everyone clear of your club, and wait your turn before you walk onto the green.

Four Foot Clock

Ages 11 and up · 12 min · Technical · field

Hole putts from eight spots around the hole on a slope.

Place 8 balls around a hole at 4 feet, like a clock.
Read each putt before you hit.
Putt all 8.
Count makes and try to beat your own best circle.

Coach's cue: Read, then roll firm.

Bring: putter, 8 balls, practice green

Safety: Stand back from anyone who is chipping or putting, keep everyone clear of your club, and wait your turn before you walk onto the green.

Read and Roll

Ages 14 and up · 15 min · Tactical · field

Read the slope, pick a start point and roll it over that spot.

Find a putt with some slope.
Crouch low behind the ball and decide where it will turn.
Put a coin on your start line a foot in front of the ball.
Roll 10 putts over the coin and count makes.

Coach's cue: Start line, then speed.

Bring: putter, balls, coin

Safety: Stand back from anyone who is chipping or putting, keep everyone clear of your club, and wait your turn before you walk onto the green.

Par Eighteen Putting

Ages 14 and up · 18 min · Tactical · field

Play 9 holes on the practice green, par 2 each, and track your own score.

Choose 9 holes at different lengths and slopes.
Putt out each one and count your strokes.
Par for each hole is 2, so par for the round is 18.
Write your total and try to beat it next time.

Coach's cue: Every putt has a plan.

Bring: putter, balls, practice green

Safety: Stand back from anyone who is chipping or putting, keep everyone clear of your club, and wait your turn before you walk onto the green.

One Ball Pressure Putts

Ages 14 and up · 15 min · Tactical · field

Use only one ball and do your full routine, like a real round.

Pick 10 different putts.
Read and do your full routine on each.
Putt each one only once.
Count makes and two-putts.

Coach's cue: One chance, full routine.

Bring: putter, 1 ball, practice green

Safety: Stand back from anyone who is chipping or putting, keep everyone clear of your club, and wait your turn before you walk onto the green.

Break Reading Ladder

Ages 14 and up · 15 min · Technical · field

Learn how much a putt breaks at different distances on the same slope.

Find a hole on a slope.
Place tees at 5, 10, 15 and 20 feet on the same line.
Putt 3 balls from each tee, picking an aim point.
Note how much more break each step back needed.

Coach's cue: Longer putts break more.

Bring: putter, balls, tees, practice green

Safety: Stand back from anyone who is chipping or putting, keep everyone clear of your club, and wait your turn before you walk onto the green.

Course Management drills

Know Your Yardage Map

Ages 7 and up · 8 min · Tactical · field

Look at a hole map and plan which club to hit on each shot.

Pick a short hole on a map or scorecard.
Find the trouble: water, sand, trees.
Draw the safest path to the green.
Plan three holes this way.

Coach's cue: Find the trouble first.

Bring: scorecard or hole map, pencil

Safety: Play the course only with an adult, from short tees that fit how far you hit. Keep everyone clear before you swing, and wait until the group ahead is out of reach before you hit. At the first thunder or lightning, stop and go inside; wait 30 minutes after the last thunder. Bring water, a hat and sunscreen.

Pick the Safe Side

Ages 7 and up · 10 min · Tactical · field

On the range, picture a hazard and aim away from it.

Ask a coach to mark a "hazard" on one side with cones.
Aim at the safe half of the target.
Hit 12 balls.
Count the ones that stayed away from the hazard.

Coach's cue: Miss on the safe side.

Bring: iron, balls, cones

Where Would You Aim?

Ages 7 and up · 8 min · Tactical · field

Look at a drawing of a hole with a parent and point to the safest place to aim.

A parent draws a simple hole with water and sand.
Point to where you would aim your first shot.
Say why it is safe.
Do 5 holes, then swap and draw one for the parent.

Coach's cue: Away from the trouble.

Bring: picture of a hole or drawing

Pace Off the Distance

Ages 7 and up · 10 min · Tactical · field

Learn to count big steps to estimate distance.

A parent sets a cone somewhere in a field.
Guess how many big steps away it is.
Walk it and count.
Do 6 cones and see if your guesses get closer.

Coach's cue: Guess, then check.

Bring: cones

Plan a Hole on Paper

Ages 7 and up · 8 min · Tactical · indoors

Draw a hole you know, mark the trouble and plan the safest target for every swing.

Draw a hole from tee to green.
Mark the trouble: water, sand, trees.
Mark a safe target for every swing, away from the trouble.
Do 3 holes and talk them through with your coach.

Coach's cue: Play away from trouble.

Bring: paper, pen

Safety: Paper and pen only: no club needed, so the room stays clear.

Two Club Practice Round

Ages 11 and up · 20 min · Tactical · field

Play a few holes with only two clubs and a putter to learn creative choices.

Choose one iron and one wedge, plus your putter.
Play 3 holes with an adult.
Pick a shot shape for every lie.
Write down your score and one good choice you made.

Coach's cue: Use what you have.

Bring: 2 clubs, putter, balls

Lay Up or Go For It

Ages 11 and up · 12 min · Tactical · field

Practice deciding when to play safe and when to go for the green.

A coach sets a "green" and a "water" area on the range.
For each ball, say "lay up" or "go" before you hit.
Hit 12 balls.
Count the decisions that worked out.

Coach's cue: Decide, then commit.

Bring: irons, balls, cones

Family Scramble Holes

Ages 11 and up · 25 min · Tactical · field

Play a few holes with a family member, both hitting and choosing the best ball each time.

You and an adult both hit from the tee.
Together, pick the best ball and talk about why.
Both play from that spot.
Play 3 holes and write your team score.

Coach's cue: Choose the easiest next shot.

Bring: clubs, balls, adult partner

Personal Par Plan

Ages 11 and up · 20 min · Tactical · field

Set your own par for each hole based on your distances, then play to that plan.

Look at each hole length.
Set your own par: one more than the card if the hole is long for you.
Play 3 holes with an adult.
Note how many holes you met your own par.

Coach's cue: Your par, your plan.

Bring: clubs, balls, scorecard

Par Three Strategy Round

Ages 14 and up · 25 min · Tactical · field

Play several short holes with a written plan for each and score against your own target.

Before each hole, write the club and target you will use.
Play the hole with an adult.
Mark whether you followed your plan.
Total your score and compare it with your own last round only.

Coach's cue: Plan the hole backwards.

Bring: clubs, balls, scorecard

Recovery Shot Options

Ages 14 and up · 15 min · Tactical · field

From a poor spot, choose the shot that gets you back in play most often.

A coach sets up a spot "behind trees" with cones.
Pick a punch-out under, a curve around, or a sideways chip.
Hit 10 balls with your choice.
Count how many end up back in the "fairway".

Coach's cue: One bad shot, not two.

Bring: irons, balls, cones

Wind and Lie Decisions

Ages 14 and up · 15 min · Tactical · field

Change club and shot for wind and lie, calling it before you hit.

Check the wind with a pinch of grass.
Check your lie: clean, rough or slope.
Say your club and shot, then hit.
Hit 10 and count the decisions that worked.

Coach's cue: Wind, lie, then club.

Bring: irons, balls

Your Round in Numbers

Ages 14 and up · 10 min · Tactical · field

After a round, mark fairways, greens and putts to find what to practice next.

On each hole, mark fairway hit, green reached and number of putts.
Add up each column.
Pick the weakest area.
Plan one practice session for it.

Coach's cue: Numbers tell you what to practice.

Bring: scorecard, pencil

Focus & Composure drills

Build Your Pre-Shot Routine

Ages 7 and up · 8 min · Tactical · field

Make a short routine you do the same way before every shot.

Stand behind the ball and pick a target.
Take one practice swing.
Step in, look once at the target, and swing.
Do your routine 15 times the same way.

Coach's cue: Same steps, every shot.

Bring: club, foam balls

Safety: At home, use only foam or plastic balls and swing only in a clear space with nothing breakable nearby.

Breath and Reset

Ages 7 and up · 6 min · Tactical · field

Use a slow breath to settle before you swing.

Stand behind the ball.
Breathe in through your nose for 4 counts.
Breathe out slowly for 6 counts.
Then do your routine. Repeat for 10 shots.

Coach's cue: Slow breath, soft grip.

Bring: club, foam balls

Safety: At home, use only foam or plastic balls and swing only in a clear space with nothing breakable nearby.

Quiet Statue Before the Shot

Ages 7 and up · 6 min · Tactical · field

Stand very still and listen for three sounds before each swing, to calm your body.

Set up to the ball.
Stay still and name three sounds you hear.
Then swing.
Do 10 shots this way.

Coach's cue: Still body, calm mind.

Bring: plastic club, foam balls

Safety: At home, use only foam or plastic balls and swing only in a clear space with nothing breakable nearby.

Good Shot Diary

Ages 7 and up · 6 min · Tactical · field

After practice, write or draw your three best shots and how they felt.

Think of your three best shots today.
Write or draw each one.
Add one word for how it felt.
Read your diary before the next practice.

Coach's cue: Remember the good ones.

Bring: notebook, pencil

Safety: At home, use only foam or plastic balls and swing only in a clear space with nothing breakable nearby.

Follow the Leader Jog

Ages 7 and up · 10 min · Physical · field

Take turns leading a jog around the yard or park with skips, side steps and silly walks mixed in.

Pick a leader; everyone follows in a line.
The leader changes the movement every 30 seconds.
Swap leaders every 2 minutes.
Keep going for 8 to 10 minutes with walking breaks.

Coach's cue: Keep moving, have fun.

Bring: open space or park

Safety: Bring water, go at a pace where you can still talk, and stop if you feel dizzy, sick or have chest pain.

Backyard Treasure Hunt Run

Ages 7 and up · 12 min · Physical · field

A grown-up hides small treasures around the yard; run to find them and bring them back one at a time.

Hide 10 to 15 small objects in safe spots.
Run out, find one treasure and bring it back to base.
Keep going until all are found.
Then hide them for someone else.

Coach's cue: One at a time, keep moving.

Bring: small objects to hide

Safety: Bring water, go at a pace where you can still talk, and stop if you feel dizzy, sick or have chest pain.

Rope Skipping Rhymes

Ages 7 and up · 8 min · Physical · field

Skip rope to a rhyme or song with breaks. Builds stamina, rhythm and springy feet.

Skip to a rhyme or song for 30 seconds.
Rest for 30 seconds.
Try a new rhyme or a new step each round.
Do 8 rounds.

Coach's cue: Small jumps, steady beat.

Bring: skipping rope

Safety: Land softly on grass or a mat, knees over toes, never caving in. Keep the number of jumps low. Stop if knees, shins or ankles hurt.

Rescue Tag

Ages 7 and up · 10 min · Physical · field

A tag game where frozen players are freed by a teammate. Everyone keeps moving and helping.

One or two people are chasers.
When tagged, freeze with arms out.
Anyone free can rescue a frozen player by a high five.
Swap chasers every 2 minutes.

Coach's cue: Help a friend, keep moving.

Bring: open space, 3 or more players

Safety: Play on soft, clear ground away from roads and hard edges. Tag gently with a hand on the arm or back.

Three-Breath Routine

Ages 7 and up · 8 min · Tactical · indoors

A short, calm routine before every swing: three slow breaths, one look at the target and one cue word.

Stand still and take three slow breaths.
Look once at your target.
Say your cue word, for example "smooth".
Practise the routine 10 times, then use it before every swing next time you play.

Coach's cue: Breathe, look, go.

Bring: none

Safety: No club needed indoors; on the range, keep everyone clear before you swing.

Next Shot Reset

Ages 11 and up · 12 min · Tactical · field

Practice letting go of a poor shot before the next one.

After each shot, say one thing you learned from it.
Walk five steps, breathe, and leave it behind.
Start your routine fresh.
Hit 15 balls with this reset.

Coach's cue: Learn it, leave it.

Bring: clubs, balls

Safety: Keep everyone clear before every swing: look in front and behind, and make sure no one is within two club lengths. Swing only where a coach or parent says it is safe.

Pressure Putts Against Yourself

Ages 11 and up · 12 min · Tactical · field

Practice holding your routine when a putt feels like it matters.

Pick your own goal, like 5 makes from 10 at 4 feet.
Do your full routine on every putt.
If you reach it, move the goal one foot back.
Note how your breathing felt.

Coach's cue: Trust the routine.

Bring: putter, balls

Safety: Stand back from anyone who is chipping or putting, keep everyone clear of your club, and wait your turn before you walk onto the green.

Routine With Distractions

Ages 11 and up · 12 min · Tactical · field

Keep your routine while a partner makes small noises from a distance.

Your partner stands well back.
They make small, friendly noises during some putts.
Do your full routine every time.
Putt 15 and note how calm you stayed.

Coach's cue: Back to the routine.

Bring: putter, balls, partner

Safety: Stand back from anyone who is chipping or putting, keep everyone clear of your club, and wait your turn before you walk onto the green.

One Word Swing Thought

Ages 11 and up · 10 min · Tactical · field

Pick one simple word to think as you swing, so your mind stays on the target.

Choose a word like "smooth" or "target".
Say it quietly as you start your swing.
Hit 15 balls using that word only.
Note which word helped most.

Coach's cue: One thought, then swing.

Bring: iron, balls

Safety: Keep everyone clear before every swing: look in front and behind, and make sure no one is within two club lengths. Swing only where a coach or parent says it is safe.

Talk-Test Steady Run

Ages 11 and up · 20 min · Physical · field

Run steadily at a pace where you can still talk in sentences. This is how an aerobic base is built.

Warm up by walking for 3 minutes.
Run at a pace where you can say a full sentence.
If you cannot talk, slow down or walk.
Keep going for 12 to 15 minutes, then walk 2 minutes.

Coach's cue: If you can talk, the pace is right.

Bring: safe route or field

Safety: Bring water, go at a pace where you can still talk, and stop if you feel dizzy, sick or have chest pain.

Cone Circuit Intervals

Ages 11 and up · 15 min · Physical · field

Run around a cone circuit for 30 seconds, then walk for 30. Builds fitness in short, manageable bursts.

Set a loop of cones about 40 yards around.
Run the loop at a strong, steady pace for 30 seconds.
Walk for 30 seconds.
Do 2 blocks of 6 rounds with 2 minutes rest between.

Coach's cue: Steady effort, easy walk.

Bring: cones

Safety: Bring water, go at a pace where you can still talk, and stop if you feel dizzy, sick or have chest pain.

Pick-a-Landmark Speed Play

Ages 11 and up · 15 min · Physical · field

Mix easy jogging with short faster bits whenever you choose, like to the next tree. Fitness through play.

Jog easily for 3 minutes.
Pick a landmark and run a bit faster to it.
Jog easily until you feel ready again.
Repeat for 12 to 15 minutes.

Coach's cue: Pick a tree, go, then recover.

Bring: park or field

Safety: Bring water, go at a pace where you can still talk, and stop if you feel dizzy, sick or have chest pain.

Cross-Training Ride or Swim

Ages 11 and up · 30 min · Physical · pool

Build stamina with a different activity: a steady bike ride or swim. Gives the legs a break from pounding.

Choose a ride on a safe path with a helmet, or a supervised swim.
Go at a steady, chatty pace.
Keep going for 20 to 30 minutes with breaks as needed.
Note how you felt for next time.

Coach's cue: Steady and enjoyable.

Bring: bike and helmet, or pool with a lifeguard

Safety: Wear a helmet on a bike. Swim only where a lifeguard or adult is watching. Stop if you feel unwell.

Nine Shot Focus Test

Ages 14 and up · 15 min · Tactical · field

Call a different target and height for nine shots in a row and stay present.

Call low, medium or high, and left, center or right.
Do your full routine for each call.
Hit all 9 combinations.
Count how many matched your call.

Coach's cue: One shot at a time.

Bring: irons, balls

Simulated First Tee

Ages 14 and up · 15 min · Tactical · field

Practice the nervous feeling of a first tee shot in a safe setting.

Walk away from the range, then come back as if called to tee off.
Do your breath and full routine.
Hit one tee shot only.
Repeat 8 times and note what helped you stay calm.

Coach's cue: Breathe, routine, swing.

Bring: driver or wood, tees, balls

Safety: Keep everyone clear before every swing: look in front and behind, and make sure no one is within two club lengths. Swing only where a coach or parent says it is safe.

Bounce Back Holes

Ages 14 and up · 20 min · Tactical · field

After a hole above your plan, focus on making the next hole calm and simple.

Play 6 holes with an adult.
After a tough hole, use your reset: breath, one lesson, fresh routine.
Play the next hole to the safe side.
Note how often you bounced back.

Coach's cue: Next hole is new.

Bring: clubs, balls, scorecard

Write Your Practice Plan

Ages 14 and up · 10 min · Tactical · field

Plan your own week of practice with a mix of skills and rest.

List one skill to grow and one to keep.
Split your time: putting, short game, full swing.
Add a rest day and a fun game day.
Check it with a coach or parent.

Coach's cue: Plan it, enjoy it.

Bring: notebook, pencil

Safety: At home, use only foam or plastic balls and swing only in a clear space with nothing breakable nearby.

Tempo Run Blocks

Ages 14 and up · 25 min · Physical · field

Run at a comfortably hard pace for 3 to 5 minutes at a time with easy jogs between. Raises how long you can work hard.

Jog 5 minutes to warm up.
Run 4 minutes at a pace you can hold but cannot chat at.
Jog 2 minutes easy.
Do 3 blocks, then jog and walk 5 minutes.

Coach's cue: Comfortably hard, not all out.

Bring: field or track

Safety: Bring water, go at a pace where you can still talk, and stop if you feel dizzy, sick or have chest pain.

Repeat Run Intervals

Ages 14 and up · 20 min · Physical · field

Short, strong runs with equal rest, like the stop-start effort of most games.

Warm up for 5 minutes.
Run hard but controlled for 60 seconds.
Walk or jog slowly for 60 seconds.
Do 6 to 8 reps; stop early if your pace falls apart.

Coach's cue: Same pace every rep.

Bring: field or track, stopwatch

Safety: Bring water, go at a pace where you can still talk, and stop if you feel dizzy, sick or have chest pain.

Six-Station Circuit

Ages 14 and up · 20 min · Physical · field

Move through six body-weight stations for 40 seconds each: squats, step-ups, push-ups, shuffles, plank, skips.

Set six stations in a loop.
Work 40 seconds at each with 20 seconds to move to the next.
Rest 2 minutes after the full loop.
Do 2 or 3 loops.

Coach's cue: Good form while tired.

Bring: cones, mat

Safety: Good form beats more reps: stop the set when your form slips. Muscles may feel tired; stop if a joint hurts.

Long Easy Day

Ages 14 and up · 30 min · Physical · field

A longer, gentle run, hike or ride once a week. Easy days build stamina and help recovery.

Choose a run, hike or ride you enjoy.
Keep the effort easy: you can talk the whole time.
Go for 25 to 30 minutes.
Finish with a walk and a drink.

Coach's cue: Easy means easy.

Bring: safe route

Safety: Bring water, go at a pace where you can still talk, and stop if you feel dizzy, sick or have chest pain.

Ready when you are

Give your players a reason to train tomorrow

Set up your club in a few minutes. Running it is free; add player training when you want it.

Start your club free Questions? Read the help