14U golf practice plans (ages 13 and 14)

Golf Warm-Up, Ages 11 to 13 5 min

1. Jog easy for 1 minute, then skip, side shuffle and backpedal for 1 minute.
2. Moving warm-up over 10 to 15 yards and back: high knees, heel flicks, carioca each way, then open-the-gate and close-the-gate walks (lift the knee and turn it out, then in).
3. Leg swings, 10 forward and back and 10 side to side each leg; then walking lunges with a twist toward the front knee, 6 each leg.
4. Plank on your forearms for 20 seconds, then a side plank for 15 seconds each side, body straight like a board.
5. Balance on one leg for 20 seconds each side, reaching the free foot slowly forward, to the side and behind.
6. Jumps: 5 squat jumps with soft landings, then 5 side hops landing on one foot and holding still for 2 seconds, each leg.
7. Build-up runs: three runs of about 15 yards at half speed, three-quarter speed and nearly full speed; walk back each time.
8. Sport moves: slow practice swings with a club, half swings building to full swings, 10 in all, with nobody near you.

Coaching point: Knees over toes on every landing, and hold the landing still.

Safety: A flat, clear space with room to run. Stop if anything hurts: a warm-up should leave you ready, not tired. Growth spurts: many girls have theirs between about 10 and 14 and boys about two years later. While you grow fast, muscles can feel tight and landings clumsy for a while; that is normal and it passes. Keep the work light (your own body weight), stretch gently and never push into pain. Sore just below the kneecap or at the back of the heel after sport? Tell a parent or coach and rest it. If the pain keeps coming back, makes you limp, or is there even when resting, see a doctor.

Fairway Gate Tee Shots 12 min

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

Coaching point: Pick a spot, swing to it.

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.

Line in the Grass Strike 12 min

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

Coaching point: Ball first, then turf.

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.

Clock Face Pitches 12 min

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

Coaching point: Same rhythm, different length.

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.

Broad Jump and Hold 15 min

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

Coaching point: Swing, jump, stick.

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.

Golf Cool-Down Stretches, Ages 11 to 13 4 min

1. Walk easy for 1 minute and let your breathing slow down.
2. Front of the thigh: hold a fence, wall or partner and bring one heel toward your bottom, knees side by side. Hold 15 to 20 seconds, each side.
3. Back of the leg: sit with one leg straight and the other bent, and reach toward the straight leg’s ankle until you feel a gentle pull. Hold 15 to 20 seconds, each side.
4. Calf: hands on a wall, one foot back with the heel down and the back knee straight; then bend the back knee a little to move the stretch toward the heel. Hold 15 to 20 seconds, each side.
5. Front of the hip: kneel on one knee, tuck your hips under and shift forward gently until the front of the hip feels a stretch. Hold 15 to 20 seconds, each side.
6. Seat: lie on your back, cross one ankle over the other knee and pull the bottom leg gently toward you. Hold 15 to 20 seconds, each side.
7. Lying twist: on your back with knees bent, let both knees fall slowly to one side while your shoulders stay flat. Hold 15 to 20 seconds, each side.
8. Wrists and forearms: one arm straight in front, palm up, and gently draw the fingers back with the other hand; then palm down. Hold 15 to 20 seconds, each side.
9. Lie on your back with one hand on your belly: 5 slow breaths, breathing out longer than in.

Coaching point: A gentle pull, never pain, and no bouncing.

Safety: Stretch only to a gentle pull and stop if anything hurts. An injured muscle or joint is not stretched until a doctor or athletic trainer says it is OK. Growth spurts: many girls have theirs between about 10 and 14 and boys about two years later. While you grow fast, muscles can feel tight and landings clumsy for a while; that is normal and it passes. Keep the work light (your own body weight), stretch gently and never push into pain. Sore just below the kneecap or at the back of the heel after sport? Tell a parent or coach and rest it. If the pain keeps coming back, makes you limp, or is there even when resting, see a doctor.

Golf Warm-Up, Ages 11 to 13 7 min

1. Jog easy for 1 minute, then skip, side shuffle and backpedal for 1 minute.
2. Moving warm-up over 10 to 15 yards and back: high knees, heel flicks, carioca each way, then open-the-gate and close-the-gate walks (lift the knee and turn it out, then in).
3. Leg swings, 10 forward and back and 10 side to side each leg; then walking lunges with a twist toward the front knee, 6 each leg.
4. Plank on your forearms for 20 seconds, then a side plank for 15 seconds each side, body straight like a board.
5. Balance on one leg for 20 seconds each side, reaching the free foot slowly forward, to the side and behind.
6. Jumps: 5 squat jumps with soft landings, then 5 side hops landing on one foot and holding still for 2 seconds, each leg.
7. Build-up runs: three runs of about 15 yards at half speed, three-quarter speed and nearly full speed; walk back each time.
8. Sport moves: slow practice swings with a club, half swings building to full swings, 10 in all, with nobody near you.

Coaching point: Knees over toes on every landing, and hold the landing still.

Safety: A flat, clear space with room to run. Stop if anything hurts: a warm-up should leave you ready, not tired. Growth spurts: many girls have theirs between about 10 and 14 and boys about two years later. While you grow fast, muscles can feel tight and landings clumsy for a while; that is normal and it passes. Keep the work light (your own body weight), stretch gently and never push into pain. Sore just below the kneecap or at the back of the heel after sport? Tell a parent or coach and rest it. If the pain keeps coming back, makes you limp, or is there even when resting, see a doctor.

Four Foot Clock 16 min

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

Coaching point: Read, then roll firm.

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.

Lay Up or Go For It 16 min

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

Coaching point: Decide, then commit.

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.

Next Shot Reset 16 min

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

Coaching point: Learn it, leave it.

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.

Golf Cool-Down Stretches, Ages 11 to 13 5 min

1. Walk easy for 1 minute and let your breathing slow down.
2. Front of the thigh: hold a fence, wall or partner and bring one heel toward your bottom, knees side by side. Hold 15 to 20 seconds, each side.
3. Back of the leg: sit with one leg straight and the other bent, and reach toward the straight leg’s ankle until you feel a gentle pull. Hold 15 to 20 seconds, each side.
4. Calf: hands on a wall, one foot back with the heel down and the back knee straight; then bend the back knee a little to move the stretch toward the heel. Hold 15 to 20 seconds, each side.
5. Front of the hip: kneel on one knee, tuck your hips under and shift forward gently until the front of the hip feels a stretch. Hold 15 to 20 seconds, each side.
6. Seat: lie on your back, cross one ankle over the other knee and pull the bottom leg gently toward you. Hold 15 to 20 seconds, each side.
7. Lying twist: on your back with knees bent, let both knees fall slowly to one side while your shoulders stay flat. Hold 15 to 20 seconds, each side.
8. Wrists and forearms: one arm straight in front, palm up, and gently draw the fingers back with the other hand; then palm down. Hold 15 to 20 seconds, each side.
9. Lie on your back with one hand on your belly: 5 slow breaths, breathing out longer than in.

Coaching point: A gentle pull, never pain, and no bouncing.

Safety: Stretch only to a gentle pull and stop if anything hurts. An injured muscle or joint is not stretched until a doctor or athletic trainer says it is OK. Growth spurts: many girls have theirs between about 10 and 14 and boys about two years later. While you grow fast, muscles can feel tight and landings clumsy for a while; that is normal and it passes. Keep the work light (your own body weight), stretch gently and never push into pain. Sore just below the kneecap or at the back of the heel after sport? Tell a parent or coach and rest it. If the pain keeps coming back, makes you limp, or is there even when resting, see a doctor.