Best Plyometric Exercises for Golf Power and Speed

If you want to swing faster, hit farther, and generate more clubhead speed without changing your technique, plyometrics might be the missing link in your training.

Plyometric exercises — explosive, jump-based movements — train your muscles to fire quickly and efficiently, mimicking the same kind of rapid force production needed in the golf swing.

These exercises are a key component of power development and can help bridge the gap between gym strength and on-course performance.

In this article, we’ll break down the best plyometric exercises for golfers, how they improve your swing, and how to safely add them into your weekly training routine.

Why Plyometrics Work for Golf

Plyometric training develops fast-twitch muscle fibers, the type responsible for generating speed and explosive force. In golf, this translates to:

• Faster hip and torso rotation
• Increased ground force for more clubhead speed
• Better transfer of energy from your legs through your core and into the club

Unlike traditional strength training, which builds maximum force, plyometrics teach your body to apply that force quickly — exactly what you need at the top of your backswing and during transition through impact.

Jump Squats

Jump squats are one of the most effective plyometric exercises for developing lower-body explosiveness, which directly translates to more power in your golf swing. A strong, fast push off the ground is what helps you generate vertical force and initiate a powerful rotation through your hips — both of which are key drivers of clubhead speed.

This movement targets your glutes, quads, hamstrings, and calves — all critical muscles in the downswing. By jumping with control and intensity, you teach your body to produce force quickly, a skill that directly mirrors how a good golf swing starts from the ground up.

To perform jump squats:

• Begin with your feet shoulder-width apart, in a squat-ready stance
• Lower into a half squat, keeping your chest up and spine neutral
• Explode upward, jumping as high as possible
• Land softly, absorbing the force by bending your knees
• Reset and repeat for 6 to 8 reps per set

Jump squats require no equipment and can be done almost anywhere. Focus on maximum height with good form rather than speed. If you’re new to explosive training, start with bodyweight only. More advanced golfers can add a light medicine ball or wear a weighted vest to increase resistance.

Incorporating jump squats into your weekly routine will help you develop the fast-twitch lower-body power needed to drive the ball farther while staying balanced and athletic through impact.

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Skater Jumps (Lateral Bounds)

Skater jumps — also known as lateral bounds — are a powerful plyometric movement that targets your hips, glutes, and stabilizing muscles through side-to-side motion. This exercise closely mimics the lateral weight shift and rotational loading you use in the golf swing, especially during the transition from backswing to downswing.

Unlike vertical movements like jump squats, skater jumps train your body to generate and absorb force laterally, which helps you stay balanced during rapid hip rotation. It also improves your ability to stabilize on one leg, a key factor in creating efficient energy transfer through your lower body.

To perform skater jumps:

• Start by balancing on your right leg with a slight bend in the knee
• Jump laterally to the left, landing softly on your left foot
• Pause briefly to stabilize before jumping back to the right side
• Continue alternating sides for 8 to 10 bounds each leg
• Focus on distance and balance, not just speed

As you get more comfortable, increase the jump distance while keeping your landings quiet and controlled. You can also swing your arms naturally to simulate the dynamic rhythm of a golf swing.

Adding skater jumps into your routine enhances your rotational strength, single-leg stability, and ground reaction timing — all of which lead to better balance and more powerful swings under pressure.

Medicine Ball Slams

Medicine ball slams are one of the most effective full-body plyometric exercises for golfers.

They help develop explosive core engagement, upper body speed, and power transfer — all while simulating the dynamic motion of the golf swing.

The slam movement mimics the aggressive, downward force you apply during your transition and follow-through.

This exercise emphasizes coordination between your legs, hips, core, and arms — teaching your body to move as a single, powerful unit.

It also helps you learn how to generate force and then release it with control, a critical skill for maintaining rhythm while swinging at high speeds.

To perform medicine ball slams:

• Use a soft, non-bouncing medicine ball (6–10 lbs for most golfers)
• Stand with feet shoulder-width apart and hold the ball overhead
• Engage your core, then slam the ball into the ground with full force
• Squat to pick it up and reset for the next rep
• Perform 6 to 10 reps per set, resting 30–60 seconds between sets

Focus on form — keep your back flat, use your hips to drive the slam, and avoid rounding your spine. Each rep should be fast, explosive, and intentional.

Medicine ball slams help develop ground-up sequencing, strengthen the posterior chain, and improve the timing of your power release. Incorporate them into your weekly routine, and you’ll feel more dynamic and connected through your golf swing.

Rotational Med Ball Throws

If there’s one plyometric drill that looks and feels the most like a golf swing, it’s rotational medicine ball throws.

This exercise directly trains your ability to generate explosive rotational force, which is crucial for increasing swing speed and maintaining balance throughout the motion.

What makes this drill so effective is that it teaches your body to sequence properly — loading from the hips, rotating through the core, and finishing with the arms — just like in the golf swing. It also reinforces hip-to-shoulder separation, a key characteristic in long hitters.

To perform rotational med ball throws:

• Stand sideways to a wall, feet shoulder-width apart, knees slightly bent
• Hold a light-to-moderate medicine ball at chest height
• Rotate your torso away from the wall to “load,” then explosively rotate and throw the ball against the wall
• Catch the rebound or reset, and repeat for 6 to 8 reps per side
• Switch sides to train both dominant and non-dominant swings

Tips for effectiveness:

• Use your whole body, not just your arms
• Keep your core braced and maintain balance on your lead leg
• Focus on speed and power, not just completing the rep

This exercise builds the exact type of rotational explosiveness needed to deliver a faster clubhead through impact. The result? More power, better sequencing, and longer, straighter drives.

Box Jumps

Box jumps are a classic plyometric exercise that help you develop explosive lower-body power, especially in the hips, glutes, and quads.

While they may seem like a simple jumping drill, box jumps are highly effective for golfers looking to generate more vertical force — a key ingredient in transferring energy from the ground up into the swing.

In golf, ground force is what allows you to push into the turf and launch the club through impact. The better you are at generating this force, the more clubhead speed you can create without over-swinging.

To perform box jumps:

• Use a sturdy box or platform that’s knee-height or slightly lower
• Stand with feet hip-width apart, arms by your sides
• Load into a partial squat, swing your arms, and jump up onto the box
• Land softly with both feet flat, knees slightly bent
• Step down (don’t jump down), reset, and repeat for 5 to 8 reps

Form cues:

• Keep your chest tall and spine neutral
• Land quietly to absorb force
• Focus on exploding up, not just clearing the box

For golfers, box jumps help reinforce the athletic, ground-up movement pattern needed in a powerful swing. Over time, this translates to stronger legs, quicker hip engagement, and smoother energy transfer from the lower body into the club.

How to Add Plyometrics Into Your Golf Training

Plyometric exercises are powerful tools — but they must be used strategically to avoid overtraining and to get the most benefit.

Since these movements are high intensity and require maximal effort, they should be approached with the same precision you bring to your swing practice.

Frequency

For most golfers, 1–2 sessions per week is ideal. This allows enough time for recovery and adaptation while avoiding unnecessary fatigue or injury risk. Schedule these workouts on days when you’re not playing or after a mobility-focused session.

Timing

Plyometric exercises should be done early in a workout or on their own training day. They require full energy and focus to train your nervous system effectively. Don’t tack them on at the end of a long session when you’re already tired.

Volume

Keep your sets short and explosive. A typical workout might include:

• 3–4 plyometric exercises
• 3–5 sets per exercise
• 5–8 reps per set

The emphasis is always on quality over quantity. If your speed or form starts to drop, end the set early.

Warm-Up Matters

Always warm up properly. Focus on hip mobility, dynamic stretching, and light jumps to prepare your body for explosive effort. Never jump straight into plyometrics cold — it increases the risk of injury.

Progress Gradually

Start with lower-intensity plyo drills (like jump squats or medicine ball slams) before progressing to advanced ones like box jumps or skater bounds.

Once your form is solid and you’ve built strength, you can increase volume or intensity safely.

Used correctly, plyometrics enhance your power, balance, and speed — giving you the physical tools to swing harder without sacrificing control.

Conclusion

Adding plyometric training to your golf routine is one of the fastest and most effective ways to build real, game-changing power. These explosive movements help condition your body to produce force quickly — which is exactly what a powerful, high-speed golf swing demands.

By training the body to be more athletic, you’ll see improvements not only in your clubhead speed and drive distance, but also in balance, coordination, and energy transfer from the ground up.

The key is consistency and quality: just a couple of focused sessions per week can elevate your physical performance and take strokes off your scorecard.

Start with simple, golf-specific plyo drills like jump squats and medicine ball throws. Focus on form, explosive intent, and rest between reps.

Over time, you’ll feel more powerful — and you’ll swing with more confidence and control than ever before.

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Thanks for reading today’s article!

Nick Foy – Golf Instructor