Free drill library · Golf

At-home golf drills for 7 to 10 year olds

This is a free sample week of at-home golf training for 7 to 10 year olds: 3 of the 7 plans SSTracker has for this group, each 12 to 13 minutes, with every step and minute. Nothing here is written for this page alone; it is what the app gives a family.

Everything here can be done in a room, garage or yard. Drills that need a team are left out; a parent can be the partner in a pair drill.

A free sample week of golf for 7 to 10 year olds

Session 1

Driving at home 13 minutes

  1. Tee Height and Setup · 4 min
    Wide feet, ball forward.
  2. Half Swing Tee Shots · 5 min
    Small swing, solid strike.
  3. Balance Statue Swings · 4 min
    Swing, then freeze.

Session 2

Iron Play at home 13 minutes

  1. Grip and Posture Check · 4 min
    Hips back, arms hang.
  2. Brush the Grass · 5 min
    Brush the grass, not the air.
  3. Clap and Swing Rhythm · 4 min
    Swing to the beat.

Session 3

Putting: Carpet Putting Gate 12 minutes

  1. Warm-up: easy jog, skips and arm circles · 2 min
    Start slow and build up. Loosen up; nothing should hurt.
  2. Carpet Putting Gate · 4 min
    Smooth back, smooth through. Safety: Putter only, kept low, with everyone clear of the putter; no full swings indoors.
  3. Where Would You Aim? · 4 min
    Away from the trouble. 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.
  4. Cool-down: walk and easy stretches · 2 min
    Breathe slowly and hold each stretch about 20 seconds, never to pain.

Want the rest of the plan?

This sample is 3 of the 7 golf plans SSTracker has for this group. In SSTracker every step is on the screen, your child logs the work, and you see it. No club needed: the family plan is $7.50 a month per player, or $12 a month for the whole household, and the first 14 days are free.

Get the full plan free for 14 days Coach or club director? Set up your team free Print a free week for another sport or age

The drills in this week

Tee Height and Setup

Ages 7 and up · 8 min

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

  1. Push a tee in so half the ball sits above the top of the club face.
  2. Set your feet a little wider than your shoulders.
  3. Line the ball up with the inside of your front heel.
  4. 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

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

  1. Tee up and set up as you practiced.
  2. Swing back until your hands reach your hip.
  3. Swing through to the same height on the other side.
  4. 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

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

  1. Hold a plastic club or a rolled towel like a club.
  2. Swing slowly all the way through.
  3. Freeze on your front foot with your belly facing forward.
  4. 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.

Grip and Posture Check

Ages 7 and up · 6 min

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

  1. Hold the club in your fingers, not your palm.
  2. Bend forward from your hips and let your arms hang.
  3. Check your posture in a mirror.
  4. 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

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

  1. Lay a tee on the ground as your target spot.
  2. Make small swings that brush the grass at the tee.
  3. Look for the brush mark just in front of the tee.
  4. 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

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

  1. A parent claps slowly: clap, pause, clap.
  2. Swing back on the first clap.
  3. Swing through on the second.
  4. 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.

Carpet Putting Gate

Ages 7 and up · 10 min

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

  1. Set two books a little wider than the putter head, one step in front of you.
  2. Put a cup on its side 3 steps away.
  3. Make short, smooth strokes through the gate toward the cup.
  4. 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.

Where Would You Aim?

Ages 7 and up · 8 min

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

  1. A parent draws a simple hole with water and sand.
  2. Point to where you would aim your first shot.
  3. Say why it is safe.
  4. 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

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.

Safety for ages 7 to 10

  • Plans for this age group use beginner drills only. Advanced drills open from age 13 in the app.
  • Home plans use only drills for a room, garage or yard. Stop if anything hurts.

Before you start: golf

  • Clubs sized for the child; water, a hat and sunscreen on the course.
  • Before every swing, check the area is clear: everyone behind you and well back.
  • No real club swings indoors; foam or plastic balls at home.
  • At the first thunder or lightning, stop and go inside; a storm on a course is dangerous.
  • Play from short tees that fit how far the child hits.
For every sport and age (7)
  • Head knock or concussion signs (headache, dizziness, confusion, feeling "off"): when in doubt, sit them out. See a doctor, and no return the same day.
  • Back to sport only with a doctor's written OK, after a step-by-step return. Every U.S. state has a youth concussion law.
  • Heat: drink water before, during and after. Take shade breaks, ease into hot weather over about two weeks, and stop if dizzy, sick or headachy.
  • Lightning: if you hear thunder or see lightning, go inside a building or a closed car. Wait 30 minutes after the last thunder (the 30-30 rule).
  • Pain is a stop sign, not something to push through. Stop and tell a grown-up; pain that lasts or comes back each session needs a doctor.
  • Water and rest are part of training: 1-2 rest days a week, plenty of sleep, a meal or snack before and after, and other sports welcome.
  • Know where the nearest AED (heart defibrillator) is, and who calls for help in an emergency.

The research behind these plans

Which drills are shown at which age, and the safety notes, follow the 29 sources below: national governing bodies, medical associations and studies on youth sport (last reviewed October 2026). Where no study gives an exact number, the plans use cautious defaults, and we change them as the research does.

Golf: governing bodies, safety and development (9)
Youth athletic development and safety (20)

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