SWOD: **MAKE AN IMPACT ON YOUR IMPACT (NEED COPY UPDATES)**

MAKE AN IMPACT ON YOUR IMPACT

2 ROUNDS

  • 1 min/Step Ups with High Chops (30 seconds each side)
  • 1 min/Single Leg Resisted Swings (30 seconds each side)
  • 1 min/Single Leg Row Chest Openers (30 seconds each side)
  • 1 min/Single Leg Cross Body Punches (30 seconds each leg)

SWOD SPEED ROUND

  • 1 min/Single Leg Jumps (alternating legs)
  • 1 min/Single Leg 3 Swish Swings (alternating legs)
SWING SKILL FOCUS:
  • Rotation
  • Segmentation
  • Weight shift and balance
GOLF FITNESS ELEMENTS FOCUS: 
  • Upper body strength and mobility
  • Hips and lower body stability, strength and mobility
GOALS:
  • Teaches single leg golf specific  balance used in the backswing, impact and finish foundations
  • Stabilizes and balances center of mass while upper body rotates improving the coordination needed in the swing sequence
  • Increases explosive power through the lower body and torso
  • Improves weak links in golf balance fitness elements
GFX COACHES NOTES: 

“You will find you center in this SWOD allowing you to find the center of the fairway!  ALL fit-skill exercises are performed on a single leg, improving the athlete's ability to move their center of mass with control!  

Ensure you complete the full range of motion on these movements.  Land softly during single leg jumps and modify if plyometric exercises are difficult.  If balance is difficult, ditch the resistance, or tap the toe of the leg opposite of the balancing leg.  Be sure to use the upper body to create rotation when called for. This SWOD will burn your big muscles and let you gain stability and strength so you can find the center of both your golf swing and the fairway!”

Keep Killing It

GFX Heach Coaches

 

MOVEMENT DEMO VIDEOS

SWOD EQUIPMENT TO BAND CONNECTIONS POINTS