Testing Rotation, Power & Speed for Golf

What's going on guys today we are testing some cool gold fitness elements that you can do where you're at right now to gauge your current level of baseline strength and explosiveness and also have some fun doing it guys all right so this is big part of the big 10 challenge aiming to give you that 10 or more on your total driving stats club head speed total distance and these assessments are gonna look at some crucial areas okay you're going to look at rotational capacity here it's going to be some fun we can it's going to be some med balls flying around we're going to look at the speed of the ground by looking at the broad jump very simple test and some ground force reactions when we go vertical alright so again we're gonna have some fun with these but they are gonna give you a really good idea of where you're at the strength element is gonna be a deadlift okay so this is gonna be our testing phase for the big ten challenge a new program is dropping any day you got nine weeks of work in line with the challenge remember the people with the biggest gains are gonna get some pretty cool prizes guys all right so I'm gonna show you the tests today they're to go out on the app on the program this week and we're all going to see where we're at in terms of our goal fitness and then we're going to crush some golf games all right test number one is going to be the step to rotational med ball pass toss whatever you want to call it guys right normally it's to a wall so it's a slam but this is just going to go as far as it can all right so we measured out these kettlebells we got 10 feet 20 feet 25 30 35 if we hit the door we'll win it all right you know what I'm talking about so 7 kilo ball 15 pounds pretty much you don't have to use the same weight but what you have to do is standardize all right so whatever you test with now you must then also use again whenever you re-test down the line as long as you do the same on both you can use whatever way you want to okay so a couple of key things technique the actual way to do this if you've been doing our programs for a while you've been using this movement we're going to start with feet together you're going to have one small step obviously measure out that start line number four starts and you're going to step rotate and learn on your trail side turn and release you're gonna throw it as far as you can do and again you can have as many attempts as you want standardize your tests okay key component number two we're gonna do both sides guys all right so we got a window not too far away once I go left-handed you know how it goes once you go to your weaker side guys all right so the cool way to test the pans is cool way to see how the programs are going to affect your ability on both sides of the body okay so very simple from here you're gonna throw it as far as you can you're gonna measure and we're gonna re-test down the line all right guys that's right side done before you try this disclaimer this is my gym so I can throw this around however I want to if you don't have that facility you know make sure the area is kind of clear and make sure it's landing in a suitable place all right all that kind of cool stuff outdoors would be ideal but whatever so that's right-handed we're going to call it there is our first test I think we're going to give that 26 feet right there so 26 feet 15-pound ball now it's time to go left-handed [Music] all right lefty done we got 26 feet right handed and we got 24 on the left all right so not too much of a difference it's that core engagement it's using the ground it's a cool fun test all right guys real simple so that was our rotational capacity next we're going to look at speed up the ground so we're going to do pretty standard test which is the broad jump let's go just under seven feet for me that's probably going to be the best let me give you a couple more try all right guys maxing out seven feet I want bond to jump so I'll take that it's not too bad so just over two meters from our metric guys out there which is probably me as well but whatever so simple test make sure you call with that kind of speed the landing specifically all right land good land soft make sure you're okay at the gym guys all right so two tests down one more on the explosive side almost combined in the two this one's all about that vertical force and how much he can sequence through the ground into your extremities and send all right guys test three again make sure you do this when you got permission or something all right we're gonna dust up that ball a little bit this is going to be the max wobble which is a squat and a press of the ball all right we've got a wall we've got a tape measure basically you're going to drive out the ground with that squat pan as you extend get as much vertical fast as possible we're going to release the ball mark on the wall we're going to measure it up all right pretty simple but really cool way to sequence and use the ground a little dust and let's see what we can get [Applause] all right guys measuring up we got video footage we're about half a brick below the black line so let's see all the measuring skills [Music] hold up hold on we're working on it I don't wanna have to get the ladders out oh [Music] this is what goldfish and fitness comes to guys at least you aren't going to offer any jobs in construction [Music] oh [ __ ] help me out hey [Music] 164 inches that was actually harder work than the whole test but 164 inches so just over four meters 474. 17 meters 164 inches you can convert that into feet if you wanted so outside of those three movements you also have the one remax deadlift all right I'm going to do that later in the week you'll see the results on instagram you'll see that posted up in the app etc so we get a big tan challenge all fixed up we know where we're starting from and we know where to go and the other part of the test if you can do is to check your club head speed all right so more and more people get access to a trackman flight scope or just any of the ball speed monitors again as long as it's standardized from one to the other from one test to the other test sorry you know that you're making gains all right so even if you don't have access to a mainline trackman or whatever test it out test your distance and let's increase all the time guys all right so three fun tests today some kind of video going on but get out there set the set yourself up for the challenge grab the program this week for all of those view in the app already it's going to drop as our athlete and lifestyle programming for the next nine weeks test fairs next week it's time to chase those games guys all right so I've got my bass lines I'm going to go to work we're going to see some huge gains and tell your friends subscribe to the channel and if you're not already in the app you need to be go get it