Learn how to design your juniors ‘Training Session’

Learn how to design your juniors ‘Training Session’

When working with my junior golfers I find it incredibly important for them to understand the 3 types of training and how to use each to improve the fastest.  These 3 areas are Blocked, Random, and Performance training.  A good training session is going to incorporate all 3 areas for specific amount of times.  A description of each are below, as well as some examples training sessions for your reference.

Blocked Training

  • Percentage of Training Session: 20% 
  • Mental Focus: Internal Mechanics / Technical Skills

When we think of golf instruction a majority of golfers believe that changing mechanics is going to magically lower their scores.  In reality changing mechanics takes a lot of time, and if it is the sole focus of your practice session, it can inhibit your performance.  I like my players to focus on the custom mechanics we are changing as well as the fundamentals like alignment, for around 20% of their practice time.  This generally starts with their alignment stations being built before focusing on the changes we are making to mechanics that we covered in previous lessons.  The player should be aware of what target they are aligned (external focus), but primarily focused on the changes we are making to mechanics (internal focus).

Random Training 

  • Percentage of Training Session: 40% 
  • Mental Focus: External Targets / Process / Tempo

Random Practice is where real golf skills are developed!  This phase of development is when you begin to apply your mechanics to execute a specific task.  Touch, Feel, and that beautiful feeling of Intuition are developed in this phase of training.  It is proven through research that using the same club over and over, or hitting to the same target over and over does not accelerate skill development.  So if you were training for an event where you knew you were going to hit shots to a 15 yard target, the research shows it would be more advantageous for you to vary your practice and hit shots 10, 15, 20, yards to train for the event.  During this phase of training players should vary each executed shot.  This could be changing targets, types of shots (draw, fade, high, low), or golf clubs to the same target.  This phase is what develops “creative golfers”.  I have found the most creative golfers accelerate in their development much faster then mechanical golfers who try to be perfect and do not want to fail.  During this phase I like my golfers to venture outside their comfort zone and not fear making mistakes.

Performance Training

  • Percentage of Training Session: 40% 
  • Mental Focus: External Targets / Process / Tempo

To complete your training session you should always do Performance Training.  This begins to simulate the game of golf.  The ultimate performance facility is the golf course.  When playing golf we have a specific task; to progress the ball into the hole in the fewest amount of strokes possible.  There is a task or goal, and we can measure the results. For this final phase of training you can break up the game of golf into different areas and to keep it simple just play a game.  Your key here is there needs to be a task, there needs to be a measurement system, and there needs to be a way the game ends.  A very basic performance training drill is to drop a ball from 3 foot from the hole and see how many you can make in a row.  Once you get your performance record, your task is to repeat until you beat that record by 1.  Because of this performance training is very engaging.  It takes full mental process to execute a task in a situation where there are consequences.


Example Training Session

Training Session: 4:00 – 5:00 PM 

Area of Game: Chip Shots

Mechanics Focus (for blocked practice): 1. Focus on Weakening Grip      2. Align shoulders slightly left of target

4:00 – 4:10 – BLOCKED – Setup alignment rods at hole 15 feet away. Focus on Mechanics (above)

4:10-4:35 – RANDOM – Hit Low, Medium, High chip shot to 3 different targets focusing on landing spots

4:35 – 5:00 – PERFORMANCE

  • Task: Hit chip shot as close to hole as possible from varied locations (at least 20 feet in length)
  • Measurement System:
    • Shot within 1 club length = 1 Point
    • Shot within 2 club lengths = 0 Point
    • Shot outside of 2 club lengths = -1 Point
  • Goal: Game ends when you get to 10 points.


I hope this helps you have a better understanding of how you can help your junior structure their practice.  Enjoy and contact me if you have any questions!




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