Many of you may not know this but I actually started out as a volleyball player way before I was a golfer. I still play both sports and interestingly enough the more I train for volleyball, the more powerful my golf swing gets. I’m sure to most of you that doesn’t even begin to make sense. Allow me to explain why it works, and why you should start to incorporate some plyometric training into your golf fitness program.
When I talk about volleyball I’m purely talking about hitting. I LOVE hitting and I LOVE hitting it as hard as I possibly can. In order to be a good hitter in volleyball you need some key physical components. Other than being tall (trust me there are some great hitters that are short) you need to be able to jump. If you want to jump high you have to create a lot of what is called ground reaction force (nerdy physics term). What that basically means is the harder you can push down into the earth, the higher you will propel yourself up in the air.
Once you are up in the air you have to twist your shoulders and turn your vertical power into rotational power. To do this you have to have a really strong core. Otherwise all that great jumping power you have created will just be wasted. You might as well hit the ball with a wet spaghetti noodle because it will probably work better. Lastly you turn your twisting power into arm speed and turn your hand into a whip. When all that power meets the volleyball it goes DOWN!
So what does any of that have to do with the golf swing? Let’s start at the top of the backswing. As you start to come down into the ball the first thing you should do is squat. You are creating a ground reaction force by pushing your feet down into the ground. The only difference between golf and volleyball is the jump part. Actually if you look at some of the longest hitters on tour, some are actually off the ground at impact.
Then...just like with volleyball you turn all the vertical power into twisting power with your shoulders. Lastly, use your hands like a whip and crush that little white ball as far as you possibly can.
Now the most important part. How do you incorporate plyometric training into your workouts to build a powerful golf swing? It’s really simple. Just start jumping. It doesn’t have to be complicated. You can do jumping jacks, jump rope, jump in place, anything that has jump in front of it, you can do (I feel like I just gave you a version of Forrest Gump talking about shrimp). The biggest disclaimer is you have to be sure you don’t have any pain. If you have any pain with jumping, you have to stop. You can safely perform plyometrics once a week and you will definitely start to notice some more pop in your golf swing.
If you have any questions please contact me here at OrthoCore Physical Therapy. I hope you enjoy your new, more powerful, golf swing this season!