8U golf practice plans (ages 7 and 8)

Golf Warm-Up, Ages 7 to 10 10 min

1. Jog easy for 1 minute, then skip for 30 seconds.
2. Moving warm-up over about 10 yards and back, once each: high knees, heel flicks, side shuffles facing both ways, and grapevine steps.
3. Leg swings holding a fence, wall or partner’s shoulder: 8 forward and back, then 8 side to side, each leg.
4. Walking lunges with a reach to the sky, 5 each leg, then 5 slow squats.
5. Balance on one leg for 15 seconds each side, then again while you circle your arms slowly.
6. Jump and land: 5 two-footed jumps forward, landing softly with knees over toes; freeze each landing for a count of 2.
7. Sport moves: slow practice swings with a club, half swings building to full swings, 10 in all, with nobody near you.

Coaching point: Start easy and finish at practice speed.

Safety: A flat, clear space with room to run. Stop if anything hurts: a warm-up should leave you ready, not tired.

Balance Statue Swings 12 min

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.

Coaching point: Swing, then freeze.

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

Brush the Grass 14 min

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.

Coaching point: Brush the grass, not the air.

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.

Chair Sit-and-Stand 16 min

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

Coaching point: Slow down, fast up.

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

Golf Cool-Down Stretches, Ages 7 to 10 8 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 for a slow count of 10, 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 for a slow count of 10, each side.
4. Calf: hands on a wall, one foot back with the heel down and the back knee straight. Hold for a slow count of 10, each side.
5. Inner thigh: sit with the soles of your feet together and let your knees drop gently. Hold for a slow count of 10.
6. Lying twist: on your back with knees bent, let both knees fall slowly to one side while your shoulders stay flat. Hold for a slow count of 10, each side.
7. Child’s pose: kneel, sit back toward your heels and reach your arms forward. Three slow breaths.

Coaching point: Stretch to a gentle pull, never pain.

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.

Golf Warm-Up, Ages 7 to 10 10 min

1. Jog easy for 1 minute, then skip for 30 seconds.
2. Moving warm-up over about 10 yards and back, once each: high knees, heel flicks, side shuffles facing both ways, and grapevine steps.
3. Leg swings holding a fence, wall or partner’s shoulder: 8 forward and back, then 8 side to side, each leg.
4. Walking lunges with a reach to the sky, 5 each leg, then 5 slow squats.
5. Balance on one leg for 15 seconds each side, then again while you circle your arms slowly.
6. Jump and land: 5 two-footed jumps forward, landing softly with knees over toes; freeze each landing for a count of 2.
7. Sport moves: slow practice swings with a club, half swings building to full swings, 10 in all, with nobody near you.

Coaching point: Start easy and finish at practice speed.

Safety: A flat, clear space with room to run. Stop if anything hurts: a warm-up should leave you ready, not tired.

Landing Spot Chips 16 min

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

Coaching point: Pick the spot it lands.

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

Carpet Putting Gate 10 min

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.

Coaching point: Smooth back, smooth through.

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

Flamingo Stand Count 16 min

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

Coaching point: Eyes on one spot.

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

Golf Cool-Down Stretches, Ages 7 to 10 8 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 for a slow count of 10, 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 for a slow count of 10, each side.
4. Calf: hands on a wall, one foot back with the heel down and the back knee straight. Hold for a slow count of 10, each side.
5. Inner thigh: sit with the soles of your feet together and let your knees drop gently. Hold for a slow count of 10.
6. Lying twist: on your back with knees bent, let both knees fall slowly to one side while your shoulders stay flat. Hold for a slow count of 10, each side.
7. Child’s pose: kneel, sit back toward your heels and reach your arms forward. Three slow breaths.

Coaching point: Stretch to a gentle pull, never pain.

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.