16U golf practice plans (ages 15 and 16)

Golf Warm-Up, Ages 14 and Up 5 min

1. Jog easy for 1 minute, then skip, side shuffle and backpedal for 1 minute.
2. Moving warm-up over 15 to 20 yards: high knees, heel flicks, carioca each way, walking knee hugs and walking quad pulls (one step in each, no long holds).
3. Leg swings, 10 each way each leg; walking lunges with a twist, 6 each leg; then 5 inchworms (walk your hands out to a plank and back).
4. Strength: plank 30 seconds, side plank 20 seconds each side, 8 slow squats, and 6 single-leg reaches each side (hinge forward on one leg with a flat back).
5. Single-leg hops: 3 small hops forward on one leg, holding the last landing for 2 seconds; each leg twice.
6. Cuts: run 5 yards, plant and cut at about 45 degrees off the outside foot, 4 each way at three-quarter speed, knee over the toes.
7. Build-up runs: three runs of about 20 yards at 60, 80 and 90 percent; 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: Quality over speed: quiet feet, knees over toes, hips level.

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.

Driver Strike Pattern 12 min

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

Coaching point: Find the middle of the face.

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.

Green Target Ladder 12 min

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

Coaching point: Right club, one target.

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.

Bunker Splash Line 12 min

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

Coaching point: Open face, splash the sand.

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.

Five-Ten-Five Technique Rehearsal 15 min

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

Coaching point: Low turn, push off the outside foot.

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

Golf Cool-Down Stretches, Ages 14 and Up 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 20 to 30 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 20 to 30 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 20 to 30 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 20 to 30 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 20 to 30 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 20 to 30 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 20 to 30 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 14 and Up 7 min

1. Jog easy for 1 minute, then skip, side shuffle and backpedal for 1 minute.
2. Moving warm-up over 15 to 20 yards: high knees, heel flicks, carioca each way, walking knee hugs and walking quad pulls (one step in each, no long holds).
3. Leg swings, 10 each way each leg; walking lunges with a twist, 6 each leg; then 5 inchworms (walk your hands out to a plank and back).
4. Strength: plank 30 seconds, side plank 20 seconds each side, 8 slow squats, and 6 single-leg reaches each side (hinge forward on one leg with a flat back).
5. Single-leg hops: 3 small hops forward on one leg, holding the last landing for 2 seconds; each leg twice.
6. Cuts: run 5 yards, plant and cut at about 45 degrees off the outside foot, 4 each way at three-quarter speed, knee over the toes.
7. Build-up runs: three runs of about 20 yards at 60, 80 and 90 percent; 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: Quality over speed: quiet feet, knees over toes, hips level.

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.

Break Reading Ladder 16 min

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

Coaching point: Longer putts break more.

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 Three Strategy Round 16 min

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

Coaching point: Plan the hole backwards.

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.

Bounce Back Holes 16 min

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

Coaching point: Next hole is new.

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.

Golf Cool-Down Stretches, Ages 14 and Up 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 20 to 30 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 20 to 30 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 20 to 30 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 20 to 30 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 20 to 30 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 20 to 30 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 20 to 30 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.