Box Jumps for Golf Fitness & Power

[Music] what's up guys it's time to get powerful it's time to get explosive for movement monday we're going to look at the box jump okay so we're using our own body weight to work against the ground to explode and create as much speed and power as possible to elevate our body and move through the air okay so we're gonna focus on the box jump all of the same mechanics go for the broad jump as well so if you don't have a box no problem okay guys and obviously force creation through the ground how we actually accelerate get various joints working together to be as efficient as possible is going to be huge for your golf swing okay so obviously we have the rotational profile of the swing but how we use the ground how we activate our footwork our glutes the big muscles in the lower body is massive in terms of consistency and potential distance goes all right so you think about how we go to the top of the swing in transition what we're looking to do as well as rotate and move laterally is to move down okay as we go down into the ground we then have that reciprocal force of our body compressing against the ground and working back up which is at vertical speed okay again you hear about it all the time justin thomas number one up off his feet when he hits the ball same for a bunch of the long drive guys you're pushing the feet out of the ground and as you extend up you can snap that club down guys all right so the ability to create the best footwork and the most vertical forces is going to be huge for your potential on the course okay and in terms of executing the box jump we want to make sure we are dialed in and progressing over time guys or is this something that you can incrementally overload essentially we can continue to get higher we can continue to improve our mechanics so that we're getting better at it okay guys so number one is footwork we have to make sure that our whole foot is engaged against the ground we don't any imbalances and then we elevate all right so by lifting your arms and getting yourself as tall as possible we then compress down the more compression down like you would do with the spring the more we have potential going up guys all right so we literally use our own mass against the ground to create that force and then as we do so we go from the heel from the whole foot heel transferring through to the toes we can press down and it's all about the mechanics guys all right so the hands work down the chest goes over the lower body we're going to allow our mass to move forwards into our toes and as we do so we're accelerating out of the ground every muscle is working to get you going and then extend up so just the way we started we elevate we compress and then you work back up for that full extension guys okay so again get your whole body working want maximal force out of the ground and then as you land one make sure it's a solid landing both feet at the same time good mechanics back in good posture but also try not to squat too much guys okay and obviously as the box gets higher you will see people squatting down in terms of where they land ideally we want to move your mass as much as possible okay so try and reduce the squat on the box because that means we've actually moved our mass more so we created more force essentially if you imagine if you jump up into a full squat you might only move your hips by a very small amount if you can jump up to almost straight leg your mass has moved a massive amount further okay guys so think about that force creation think about how you use the ground the posture through the body is something that we need to we need to manage whilst creating this force and then you got some cool options in terms of power creation vertical force and extra juice for your swing guys all right so this is what we need to do well make sure again build up continue to progress continue to see how that implement impacts your game because this is where gains are at guys right we're talking speed we want to be more explosive the box jump gets it done all right so this is monday check out the programs because we use the jumps often in a bunch of our programs in line with your training your stability your mobility we bring it all together guys all right the fully integrated approach lifestyle goal fitness that's what it's all about guys I want you all to golf strong so subscribe to the channel tell your friends and move [Music]