Plyometrics are an important component of golf training routine that increases a golfer’s explosive power and power endurance. These exercises can be done with just about any exercise including the push-ups.
Plyometrics come in many varieties and the basic formula is just a push-up to a jump (or variation of a jump), followed by a push-up to a jump. Plyometrics include pike and squat variations as well as the all-time favorite one-leg spring.
The exercise below is the simplest and easiest of all the plyometrics. This can be done in sets of 3-5 jumping jacks for one-leg and 3-5 box jumps for the other. It works the hamstrings and glutes while activating the entire body.
The push-up to jump routine will focus on improving explosive power, endurance and strength. The athlete is required to perform a single push-up before jumping into a box jump. To make the challenge more difficult, the box jump height can be increased to 2 feet.
Box Jump With Knee Lift
The knees are placed on top of a box, and the athlete is required to jump from one box into a box. The knee lift exercise works the hamstrings, quads, hamstrings, glutes and calves.
One-Leg Jump Squat
The one-leg squat is a great exercise for developing strength in the glutes, quads and hams. This exercise you can perform in pairs. Each pair will have the individual lowering the body slightly more than the previous week and then pushing-up at the top of the rep.
The athlete should perform 3 sets of 10-15 repetitions. The intensity should not be too high.
The kettlebell squat is a quick workout that has many benefits including improving strength, stamina and mobility, improving bone density, increasing cardiovascular fitness and reducing muscle and body fat. Kettlebell Squats are performed on a square or box shaped plyometric mat with one foot in each corner.
Starting from a standing position, the athlete will perform the kettlebell squat with one leg in front of him or her. The athlete should jump from the squat into the box jumping over the first box. The athlete will then jump into the next box and so on.
Once the athlete completes 3 boxes of these, they will perform a normal squat, keeping the knees over the toes for stability. The athlete will then move to the next exercise, plyometric exercise or Kettlebell exercise of choice.