Golf is a power sport. It requires the golfer to move explosively in order to drive the ball as far as possible down the fairway. Like other sports, it is important to train for the unique needs of golf by incorporating movements and specific exercises that directly affect performance. Sprinters train for speed, distance runners train to increase stamina and golfers should train to maximize explosiveness.
High-tech equipment and better form can help increase clubhead speed, but your body’s ability to move explosively is what will ultimately extend your drive distance. Developing that explosiveness is dependent on your ability to generate force quickly, which can be improved within the neuromuscular system through plyometric and power exercises. In addition to helping your power game, the following leg exercises will increase hip stability, improve balance and build a strong foundation that will provide a solid base for your swing.
Trap Bar Deadlift
A trap bar deadlift is a deadlift performed with a hexagonal weight bar, which can be found at most gyms.
Stand in the center of a trap bar with your feet hip-width apart.
Bend your hips and knees, reach down and grasp the handles of the trap bar.
Flatten your back while keeping your chest high and shoulders pulled back.
Push your hips back until you feel tension in your hamstrings.
While keeping your core very tight, stand up, leading with your hips before your knees. Keep your back flat and core tight.
While staying controlled, lower the trap bar back to the ground and prepare for the next rep. Make sure that you take time between reps to ensure proper form and choose a weight that allows for an explosive movement. Perform four sets of 10-12 reps.
Lateral Box Jumps
Stand to the side of the plyometric box with feet shoulder-width apart.
Squat down and explode up laterally onto the box while at the same time rotating your body to land on the box facing forward.
Step off the box and return to the starting position facing the opposite direction.
Perform four sets of 10-12 reps.
Front Jump Squats
Cross your arms in front of you and place your hands on top of the barbell or club above. Raise your elbows up until your upper arms are parallel to the ground. The barbell or club should sit across the front side of your shoulders close to your neck.
Stand with legs shoulder-width apart and feet pointed straight ahead.
While keeping knees in line with toes and core tight, lower into a squat.
Explode up as high as possible.
Land softly and return to the starting position.
Perform four sets of 8-12 reps.