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A Guide For Young Golfers: Preparing For Junior Tournaments

June 17th, 2023 | 5 min. read

A Guide For Young Golfers: Preparing For Junior Tournaments
Riley Manasco

Riley Manasco

Licensed Physical Therapist, PT, DPT // Certified Dry Needling Specialist // TPI Level 1 Certified // BaseU Hitting and Pitching Certified // EW Motion Therapy Homewood

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For young golfers with aspirations of taking their game to the next level, participating in junior tournaments is an excellent way to gain valuable experience, showcase their skills, and connect with fellow golfers. However, preparing for these tournaments involves more than just practicing swings on the driving range. Physical and mental aspects of preparing for a tournament are essential for any young golfer to consider. It can often be beneficial to receive professional advice on how to best prepare for a tournament - our golf team at EW Motion Therapy loves working with young golfers to help them play their best game. Even if you decide that our services do not fit your needs, you can still read our guide as we explore the benefits of playing in junior tournaments, discuss physical and mental preparation strategies, and offer tips on finding local tournaments in your area. 


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The benefits of playing in junior tournaments

Junior tournaments offer numerous benefits for young golfers, making them an excellent platform for their development and growth. Here are some reasons why junior tournaments are suitable for young golfers:


  1. Competitive experience: Junior tournaments expose young golfers to a competitive environment where they can test their skills against their peers. Competing against other talented golfers challenges young players to elevate their game, fostering improvement and growth. The experience of competing under pressure helps build resilience, perseverance, and the ability to handle nerves, which are invaluable skills they can apply both on and off the golf course.
  2. Skill enhancement: Tournaments allow young golfers to showcase their skills and gain valuable experience. The pressure and intensity of competition push young players to refine their techniques, develop strategies, and learn to make precise decisions on the course. 
  3. Exposure to diverse playing styles: Junior tournaments bring together young golfers from different backgrounds and playing styles. This exposure allows young players to learn from and adapt to various approaches and techniques, broadening their understanding of the game. Interacting with other golfers fosters a sense of camaraderie, networking, and the opportunity to form lasting friendships within the golfing community.
  4. Personal growth and character development: Participating in junior tournaments goes beyond golf skills. It allows young golfers to develop essential life skills like discipline, sportsmanship, respect, and integrity. Tournaments teach young players how to handle success and failure with grace, learning to be humble in victory and resilient in defeat. These valuable life lessons can positively impact their personal and professional lives.
  5. Pathway to higher levels of golf: Junior tournaments can be a stepping stone for young golfers aspiring to compete at higher levels, such as collegiate or professional golf. Impressive performances in junior tournaments can attract attention from college coaches, scouts, and talent development programs, opening doors for scholarships, sponsorships, and further opportunities in the world of golf.
  6. Fun and enjoyment: Junior tournaments offer young golfers the chance to have fun and enjoy the sport they love. Engaging in competitive play within a supportive and encouraging environment allows them to express their passion for golf, create lasting memories, and fuel their motivation to continue pursuing the game.


Junior tournaments provide young golfers valuable competitive experience, skill enhancement, personal growth, and networking opportunities. They foster a love for the game, develop character, and offer a pathway for future opportunities. By participating in junior tournaments, young golfers can improve their golfing abilities and cultivate essential life skills that will serve them well in all aspects of their lives. 


Tournament preparation and recovery routines

Having a routine in place before and after tournaments is highly important for young golfers. These routines help young golfers establish a sense of familiarity, consistency, and mental preparation, allowing them to perform at their best. Here's why habits are crucial for young golfers before and after tournaments:


Before tournaments


  1. Mental preparation: A pre-tournament routine helps young golfers get the right mindset for competition. It creates a sense of focus, confidence, and readiness. Following a consistent pattern, young golfers can mentally prepare themselves, visualize success, and set positive intentions for the upcoming tournament.
  2. Physical warm-up: A pre-tournament routine should include a physical warm-up to prepare the body for optimal performance. This can include dynamic stretching exercises, light cardio activities, and golf-specific warm-up drills. Properly warming up the muscles and joints enhances flexibility, blood flow, and coordination, reducing the risk of injuries and promoting a smooth transition into the tournament.
  3. Familiarity and comfort: Routines create a sense of familiarity and comfort for young golfers. Engaging in the same activities before each tournament helps reduce anxiety and stress associated with new or unfamiliar situations. It establishes control and confidence, allowing young golfers to focus on their game rather than external distractions. 
  4. Proper nutrition: A balanced and nutritious diet is essential to support young golfers' physical preparation. Encourage them to consume whole foods, including lean proteins, complex carbohydrates, fruits, vegetables, and healthy fats. Adequate hydration is also vital for performance, so young golfers should drink water regularly throughout the day, especially during practice sessions and tournaments. 
  5. Goal setting: Set short-term and long-term goals for the tournament. These goals could include personal score targets, specific aspects of your game to focus on, or maintaining a positive mindset throughout the event.

After tournaments


  1. Reflection and evaluation: A post-tournament routine allows young golfers to reflect on their performance. They can assess their strengths and areas for improvement and identify lessons learned from the tournament. This reflection is crucial for personal growth, skill development, and setting future goals.
  2. Recovery and rest: A post-tournament routine should include physical and mental recovery elements. Young golfers can engage in light stretching, cool-down exercises, and relaxation techniques to help their bodies and minds recover from the physical and mental demands of the tournament. Adequate rest and recovery are essential for preventing burnout and maintaining long-term performance.
  3. Emotional regulation: Tournaments can evoke various emotions, especially after the results are known. Having a post-tournament routine helps young golfers manage their emotions effectively. They can celebrate successes, acknowledge and process any disappointment, and regain a positive mindset for future endeavors.
  4. Planning for the future: A post-tournament routine prepares young golfers for the future. They can set new goals, identify focus areas for practice, and discuss their tournament experiences with coaches or mentors. This reflection and planning contribute to ongoing improvement and development as golfers.


By establishing routines before and after tournaments, young golfers create a structured framework that supports their mental and physical preparation, aids in performance consistency, and facilitates personal growth. Routines provide stability, reduce stress, and allow young golfers to approach tournaments with confidence and focus.


Finding junior tournaments in your area


  1. Local golf associations: Check with your primary facility, local golf associations, or federations to learn about upcoming junior tournaments. They often have dedicated programs and events for young golfers. For example, the Birmingham Golf Association has plenty of affordable tournaments for golfers of any skill level.
  2. Online resources: Utilize online platforms, golf forums, and websites that provide comprehensive tournament listings. These resources allow you to search for tournaments based on location, age group, and skill level. This can be especially helpful when you want to begin competing regionally or nationally.


Participating in junior tournaments is an exciting opportunity for young golfers to test their skills, gain invaluable experience, and grow as individuals. By focusing on physical and mental preparation, setting goals, and finding suitable tournaments in your area, young golfers can set themselves up for success. Embrace the competitive spirit, enjoy the process, and remember that tournaments are as much about personal growth and learning as they are about winning. We consider it a privilege to be a part of any young golfer’s journey at EW Motion Therapy, and if you have more questions about golf, click the button below to download our answers to 20 frequently asked questions.

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