It’s Tiger Week.
Hopefully this becomes a thing where we do not have to celebrate each individual week and he can continue to play at a high level. Nevertheless its exciting to see him back on the course.
Now, he just needs to make the cut and have a good showing this weekend.
One of the things that made Tiger so successful in his prime was his ability to generate power in the golf swing. His club head speed was unparalleled, forcing courses to Tiger-proof their layout.
I am well aware that club head speed is meaningless if you cannot put the ball in the hole, but it is a lot easier to do that if you have shorter clubs into greens.
Plus, who doesn’t like giving the ball a ride down the fairway?
There is a correlation between vertical jump and club head speed. If we can improve vertical power then the golf swing will benefit greatly. Having a background training multi sport athletes is a huge advantage for me in helping golfers.
Improving vertical jump is something we work on constantly. When the goal is the same, golfers can train the same way that any other athlete would.
Some of the strategies we use to improve vertical jump are as follows:
1. Front Squats
Front squats are good for developing vertical jump height. (Read here)
If we can improve vertical jump height with front squats better than most other exercises then they are good to include in your program.
The best way to improve front squat strength is with the barbell. Barbell front squats are able to be loaded better than other variations.
The best way to learn to front squat is the goblet squat. Holding a kettlebell or a dumbbell at the chest develops strength and good movement, quickly.
The middle ground would be a 2 KB front squat. All of them are great options but I prefer that golfers work towards a barbell front squat eventually.
Jumping is a good way to improve vertical jump height. There are also a million different types of jumps that we can do.
One of my favorites for rotational athletes is a 1/4 turn box jump. To perform this exercise start facing sideways to a box. Jump, turn in mid air, and land on the box facing forward.
This has two benefits. The first is vertical jump and the second is that we are adding in a rotational component.
3. MB Work
There are a lot of medicine ball drills we can do. The best progression for helping vertical power is going to be chest pass variations.
– Push MB Throw
Slightly dip at the knees and hips and then rapidly extend and throw the ball. You should be throwing the ball as you stand upright.
– HK MB Throw
Start with one knee down and one leg up. You want to push into the ground and stand upright as you throw the ball.
– TK MB Chest Pass
On both knees, sink the hips back to your butt. When you throw, extend the hips fully and catch yourself from falling forward.
The method of developing vertical power can change. Start with strength. This is why the front squat is so important. It builds the strength that power can be developed off of.
We can use different pieces of equipment, but there must be speed to develop power. Whatever stuff you use has to be moved quickly. There is no power without speed and no speed without strength.