BANDED LATERAL STEPS WITH TORSO TWISTS
Place a mini-band around your legs above the knee and hold a bar, golf club or similar across your chest, pinned by both hands. Step laterally in one direction while rotating the upper body in the same direction, letting the trail shoulder move downwards ( above ). Rotate as far as you can without straining. Return to the start, and do several reps in each direction.
Many average golfers struggle to rotate without swaying in the backswing
and/or sliding in the through- swing, Doddato says. This exercise helps correct improper weight shift while also training the all- important segmental rotation of the upper body independent of the lower body – and it’s done in a plane of motion similar to the golf swing.
MEDICINE-BALL ROTATIONAL JUMPS
Good golfers generate so much power from the ground and are able to move in multiple
planes in a coordinated fashion. This exercise trains golfers on how to tap into ground reaction force, improve through-swing sequencing, and it will help increase clubhead speed. It’s a great power exercise for a sport where a lot of action occurs in a very small amount of time. Grab a medium-weight medicine ball that is a little challenging for you to jump with. Holding it with both hands, squat down and lower it to one side of your body, then leap and rotate in the opposite direction, landing softly and oriented at least 90 degrees from where you started ( above ). Do several jumps alternating the direction in which you leap. If you do them fast, this becomes a great cardio exercise.
LATERAL BOUNDS
Lateral force production is an important aspect of hitting a golf ball solid and far. It’s combined with an upward movement of the body, Roberts says, and can be trained with this exercise that gives you a cardio boost as an additional benefit. From a narrow stance, squat down and push off the ground with your right leg only, jumping to the left while trying to cover as much distance as you can. The goal is to land softly and in balance on the left leg ( above ). Next, leap back in the opposite direction pushing off the left leg only. Repeat several leaps back and forth with a focus of landing on one leg without stumbling.
GOLF DIGEST SOUTH AFRICA 37
JUNE 2025
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