Free Golf Workouts, Nutrition Tips and Performance Psychology Secrets From The Renegade Golf Coach


Golf Plyometric Jumps For Power

by Coach Stephen on

golf plyometric jumps

Golf Plyometric Jumps are a great way to develop lower body power, which translates over to more club head speed and distance.

Note: As effective as golf plyometric jumps can be, they’re not ideal for everyone. If you have pain in your ankles, knees or low back, you’ll need to address those issues before doing any form of jumping.

Without getting all scientific-golf-nerd on you; let me just point out the most important factor that distinguishes golf plyometric jumps from ordinary jumping. Golf Plyometric Jumps are dynamic, but not all dynamic movements are plyometric. The key is what is called the Stretch-Shortening Cycle (SSC).

To put it simply, stored energy in the form of tension, can be utilized effectively by a quick transition phase (in this case, spending as little time as possible in the bottom position of the jump).

Our Golf Strength Training Exercises are done with a moderate tempo, and usually an emphasis on slowing down the eccentric phase, in order to NOT take advantage of the SSC. Plyometric exercises, and the other hand, are dynamic power movements that look to exploit the SSC.

That may have still been a bit nerdy, sorry.

There are many options for golf plyometric jumps, including the most well-known – The Box Jump.

golf plyometric jumps

Apparently, this dude thought that his shirt weighed too much… 😉

Box Jumps are a fine exercise, provided you have some coaching; and I’d highly recommend a soft-sided box, so you avoid scraping the hell out of your shins.

golf plyometric jumps

If you work out at home, or your gym doesn’t have this equipment, I’ve got a nice alternative for your introduction to golf plyometric jumps.

This particular variation of golf plyometric jumps are also known as “Frog Jumps”, for reasons that are obvious.

The key points:

  1. Be as fast as you can out of the bottom position
  2. Land with soft (bent) knees
  3. Start out with just 1-2 sets for your first workout. Test how you feel later that day and the next. Adjust as needed.

As always, ask me any questions in the comments section.

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