Can Plyometric Training Add Distance to your Golf Shots?
Posted on Written by Steve Lee
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There is no doubt that plyometric training can improve your performance in a number of sports. But, can plyometric training help you hit the ball further on the golf course?
Yes, plyometric training can help you hit the ball further. Plyometrics are explosive exercises that involve jumping or hopping. They improve your power, which is the speed at which you can produce force. This is important for golf because power is what helps you hit the ball further.
A study published in the International Journal of Golf Science Research showed that a plyometric training program could improve golf performance. After participating in an eight-week plyometric program, golfers increased their club head speed and driving distance.
Coaches and athletes these days are becoming aware of the importance of plyometrics training to enhance power and performance. Although this form of exercise has been around for many decades, there are many people who only have a vague idea what plyometrics training is.
Plyometric exercises are activities that involve movements that lengthen and contract the muscles in quick succession. Plyometric exercises typically involve jumping, leaping, and other forms of explosive movement. Athletes can choose exercises tailored for their individual sport. These exercises often resemble movements used in actual competition.
As early as the 1920’s, many track and field athletes incorporated plyometric drills and exercises in their regular training programs. Half a century later, athletes in other sports, particularly those that required explosive power, started using plyometric exercises as well.
Purpose of Plyometrics
The primary goal of plyometrics training is to dramatically improve athletic performance in any sport. Plyometric exercises utilize the muscles’ full elasticity and strength, allowing you to jump higher, swim faster, throw a ball farther, hit harder, etc.
To obtain the greatest benefits from plyometrics training, your muscles should be able to stretch and contract as fast as possible, with maximum force. Proper plyometric training can help any athlete improve his or her performance.
Types of Plyometric Exercises
There are many types of plyometric exercises, and athletes often choose drills that closely resemble actual movements in their individual sport. Plyometric exercises are typically explosive and high intensity and are used to develop the upper and lower body. One of the simplest – and most popular – type of plyometric drill is the vertical jump. The jumps are done in a continuous manner, where you jump again as soon as you land. This overloads the muscles, leading to a dramatic improvement in explosive power.
For the lower body, typical plyometric exercises include bounding, squat jumps, and box drills. Plyometric drills for the upper body include medicine ball throws and clap push-ups.
One type of plyometric exercise is box jumps. Box jumps are a plyometric exercise that can help improve your jumping ability. To do a box jump, you will need a sturdy box or platform that is about 18-24 inches high. Start by standing in front of the box with your feet hip-width apart. Bend your knees and hips to squat down and then explosively jump up onto the box. Step down off the box and repeat. Be sure to land softly with your knees bent to reduce the chance of injury. You can also do this exercise on one leg by landing on one foot and then switching to the other foot.
Another type of plyometric exercise that you can do is called depth jumps. Depth jumps are a great plyometric exercise because they work multiple muscle groups at once. To do a depth jump, start by standing on top of a box or other raised surface. Jump down off the box and then jump up as high as you can. Land softly on the balls of your feet to avoid jarring your joints. Depth jumps are a great way to improve your explosive power and athleticism.
When doing depth jumps, make sure to jump from a height that is challenging but not too challenging – you should be able to jump up and land without difficulty. Start by doing 3-5 depth jumps, and work your way up to 10-15 as you get stronger.
Things to Consider
Before starting plyometrics training, you have to be in good physical condition. Your cardiovascular health should be good and your muscles should be flexible. Very young athletes (below 13 years old) should only perform low-intensity plyometric drills.
Body weight plays an important role in plyometric exercises. Extra body weight puts additional strain on the joints, so you must take extra care if you are heavy.
Be sure to warm up properly before starting your plyometric drills.
Coaches and athletes must keep in mind that plyometrics is not a complete training program. Plyometrics should be incorporated into an overall training program to develop strength, flexibility, aerobic conditioning, and agility.
