Base Training

  • Periodized conditioning program
    • Strength and Power
  • Strength Training
    • Olympic-style weight training not required
  • Both plyometrics alone (Bull 2012) and combined weight and plyometric training (Fletcher 2004) can help increase club head speed and driving distance in club golfers.

Additional Exercises

  • Obliques
    • Can be worked within the same exercise as Rectus Abdominis (basic exercise)
      • Eg: Twisting Sit-up
    • Or can be isolated by including additional exercise (auxiliary exercise)

Dynamic Mobility / Warm-ups

  • High Knee Holds
  • High Knees Jogging
  • Quad stretch
  • Butt kicks
  • Tin Soldiers
  • Lateral Leg Swings
  • Lateral Lunge
  • Side Shuffles
  • Standing arm Swings
  • Broomstick Twist

Movement Patterns for Plyometrics

Exercise References

  • Foran 2001
    • Hip-trunk separation
    • Hip-trunk separation and connection
    • Tubing abductor and adductor
    • Double-leg Rotation stretch
  • Bull 2012
    • Multidirectional Hops (4- 12" Hurdles)
    • Bounding
    • Lateral hops (1- 12" Hurdle)
    • Squat Jumps
    • Medicine Ball Overhead Throws
    • Medicine Ball Squat Ball Rotational Throws
    • Medicine Ball Kneeling Lunge Rotations
    • Medicine Ball Frontal Rotation

Other References

Bull M, Bridge MW (2012). The Effect of an 8-Week Plyometric Exercise Program on Golf Swing Kinematics. International Journal of Golf Science, 1, 42-53.

Fletcher IM, Hartwell M (2004). Effect of an 8-week combined weights and plyometrics training program on golf drive performance. J Strength Cond Res. 18(1):59-62.

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