The Split Squat Jump Exercise is a great plyometric movement that will build strength and power in your hips and thighs.
The Split Squat Jump Exercise forms part of the Golf Strength and Endurance series of innovative and dynamic exercises that are designed to efficiently increase your stabilising strength – supporting proper body alignment, movement patterns, and energy transfer within the golf swing, and helping to prevent injuries.
Figure 1. Split Squat Jump Exercise Video.
We suggest that you first learn how to squat and land before attempting to jump. Once you have mastered the hip-hinge mechanism, begin with small jumps, but focus on your landing mechanics. Only progress to more explosive jumps once you have mastered your landing mechanics.
- Start by standing with your feet in a split stance, your torso inclined slightly forwards.
- Quickly sink your weight back into your hips as you drop into a split squat position, keeping your back knee off the ground, and your front knee inline with and behind your toes.
- Explosively push both feet into the floor, driving your through your hips to jump into the air.
- Switch your legs and arms in mid-air.
- Land softly and quietly on the middle of your feet, with your torso inclined slightly forwards, pushing your hips backwards and downwards to absorb the landing.
- Immediately repeat the movement for the desired number of repetitions.
Keep your weight back in your thighs, your shoulder blades pulled down, your abdominal muscles engaged and your back flat throughout. Do not let your knees move over your toes as you squat down. Keep your chest up during the jump.
It is crucial that you land with the correct foot position, and avoid excessive forward movement in your front knee.
You should feel it working your hips and thighs.
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