Top Plyometric Drills to Boost Driving Distance
By: Thomas Murphy-Piro (3-5 Minute Read)
For all golfers there is the constant desire to hit the ball farther and there is no more important spot for distance than off the tee. A longer tee shot opens up so many different options for a golfer to attack the hole. The simplest but biggest lever you can pull to hit it farther off the tee is increasing clubhead speed. Research in golf biomechanics consistently shows that driving distance is strongly tied to how fast the club is moving at impact. Modern golf biomechanics research shows that clubhead speed is heavily influenced by lower-body force production, efficient sequencing of body segments, and the golfer’s ability to apply force into the ground during the swing (Han et al., 2019) .
Strength training provides the base for lower body force production, greater ground reaction force and efficient sequencing; while plyometrics help convert the newfound strength into power. Plyometrics utilize and train the stretch shortening cycle which is the rapid loading and unloading of muscle tissue and tendons.The stretch shortening cycle is utilized within the golf swing as energy is loaded during the backswing and then rapidly unloaded during transition and the downswing into contact.
Here are four plyometric exercises, three lower body and one upper body, that transfer well to golf and can help increase driver speed:
Countermovement Jump
The countermovement jump is a classic plyometric exercise that improves rate of force development, a key quality for generating high clubhead speed. The exercise trains the body to produce force quickly through the hips, knees, and ankles. This is the same triple-extension pattern used when pushing into the ground during the downswing (Bull et al., 2019).
How to do it
Start standing tall.
Perform a quick dip.
Jump as high as possible.
For programming try 3-5 sets of 3-5 reps with 60+ seconds of rest in between.
Split Squat Jumps
The golf swing naturally creates a split stance position as pressure shifts from trail foot to lead foot. Split squat jumps train explosive force in this pattern. This exercise improves unilateral power and the ability to rapidly shift force between legs during the downswing (Bull et al, 2019).
How to do it
Start in a split squat position.
Jump explosively and switch legs in the air.
Land under control and repeat
For programming try 3-5 sets of 3-5 reps each leg with 60+ seconds of rest in between.
Lateral Bounds (Skater Jumps)
Golf is not just rotational. It also involves strong lateral force production and stabilization on the lead side during the downswing. Lateral bounds train the ability to generate and absorb force side-to-side, which supports effective weight transfer and lead-side bracing (Bull et al., 2019).
How to do it
Jump laterally from one leg to the other.
Land softly and stabilize before the next jump.
For programming try 3-5 sets of 3-6 reps each leg with 60+ seconds of rest in between.
Rotational Medicine Ball Scoop Toss
This is one of the most golf-specific power exercises you can perform.The drill trains explosive hip-to-torso rotation, which is a key component of the kinematic sequence in an efficient golf swing (Bull et al., 2019).
How to do it
Start in an athletic stance holding a medicine ball.
Step behind with your trail leg (similar to a backswing load).
Rotate powerfully and throw the ball against a wall or open space.
For programming try 3-5 sets of 3-5 throws each side with 60+ seconds of rest in between.
To effectively utilize these drills do them early, if not first, in your workouts after a movement prep and dynamic warmup. Make sure to still strength train consistently to get the most out of them and ensure there is adequate recovery in between sessions. Target 2-3 days with plyometrics per week and you will have the tools to hit the ball father off the tee.
References
Bull, M., & Bridge, M. W. (2012). The effect of an 8-week plyometric exercise program on golf swing kinematics. International Journal of Golf Science, 1(1), 42-53.
Han, K. H., Como, C., Kim, J., Lee, S., Kim, J., Kim, D. K., & Kwon, Y. H. (2019). Effects of the golfer–ground interaction on clubhead speed in skilled male golfers. Sports Biomechanics, 18(2), 115-134.