The Power Of Plyometrics For Golf


We all want to improve driving distance off the tee. Studies continue to show that driving distance and club head speed are positively impacted through plyometric training.  While traditional improvements in golf performance have focused on technique modification, golfers of today chose to focus on strength and conditioning programs to improve their performance.

According to a recent study published in the National Strength and Conditioning Association’s (NSCA) journal, amateur golfers significantly increased their driving distances after just eight weeks of strength training while incorporating plyometrics. After an experimental group performed combined weight and plyometric training twice a week, mean driving distance increased 4.3% while mean club head speed increased 1.5%.

Plyometric training is one simple way to describe the method of developing explosive power. For golfers, athletic movement originates from the legs and hips. The transfer of energy then moves into the midsection (or core). The final transfer of energy moves to the upper body for completion of the golf swing.

Squat Jump

— Stand with your feet shoulder width apart and hands behind you head.

— Sit back into a squat position maintaining good posture throughout. Keep your abdominal muscles contracted in.

— Jump into the air while driving the motion from your glutes and upper thigh muscles.

— Be sure to land back in an athletic position. Try two sets of 6 to begin with.  

About the author

Meet Susan Hill. Susan is a professional golf fitness trainer who has worked with top juniors, college golfers and pros. 

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