Transfer Training Level 1 - Ground Forces
Speed & Power Training • 16m
This transfer training workout will help you lay a foundation for developing all important Ground Reaction Forces (GRF's) . Here we start to work on horizontal and vertical ground forces which will help your weight shift and vertical forces so you can push into the ground for more speed!
Equipment Needed:
Driver, Speed Stick or Orange Whip
Workout:
Activation/Warmup
1. Diagonal Bird Dogs 8/ea. side
2. Hip Fire Hydrant 8/ea. side
3. Shoulder CARS 8/ea. direction & side
4. Stork Turns 15-20/ea. side
Workout
5. Swing Heel Pressure 2 x 8 (dominant side only)
6. Speed Skaters 2 x 8/ea. side
7. Vertical Jumps 2 x 5
8. 2 Step Drill 2 x 8
Up Next in Speed & Power Training
-
Transfer Training Level 1 - Speed Fou...
This is a great workout to start developing your foundations for increasing clubhead speed. All you need is a resistance band and some space and you can do this in under 30 minutes! You can do this 1-2x per week. Make sure NOT to do this workout 2 days in a row! You can do a strength workout ...
-
Transfer Training Level 1 - Disassoci...
This 15 minute workout is a great way to help you "separate" your lower and upper body for better sequencing, which leads to a more consistent, powerful swing! You can do this 1-3x per week.
Equipment Needed:
Strength Band (attached at a high anchor point)Superset #1:
1A. Hip Crossover 2 x 8... -
Transfer Training Level 2 - Lower Bod...
This workout is under 30 minutes and will really hit your lower body and help you develop the speed and power needed to create strong ground forces, which critical to increase your club head speed. This workout can be done 1-2x per week.
Warmup:
1. Glute Bridges 8x
2. Clamshell Bridge 8x
3. M...
