How To Get Vertical Speed

By | August 23, 2017

Increase Your Clubhead Speed With Vertical Force

Robin here, with one of my recent lessons.I think this is a good lesson for anybody who consistently struggles with push shots,you find that you feel like you struggle to release the clubhead, but mainly players whoare struggling to correct clubhead speed. You feel like you put a lot of effort intothe swing, but you don't get much out. You feel like maybe your body type and your athleticism,you should be somebody who creates a fair amount of clubhead speed, but you don't, thismight be a good lesson for you. Now, I think most players understand someof the components which have an effect on clubhead speed. Maybe pressure transfer betweenright and left foot, rotational speeds of

your body, the hinging and unhinging of thewrists, the kind of leverage you create in your wrists, and yes, those are all importantcomponents of how much speed you create. What many players don't realize is that there isalso a vertical component too. There is a vertical force in the golf swing which willgreatly affect how much clubhead speed you can create. This player is a great example of this. She'sa good player. Obviously, somebody shooting in a round even par but struggles to createclubhead speed. Definitely, doesn't hit the ball far enough at this stage to compete ona higher level, but I won't go into huge detail

there. I am focusing on the one area we workedon and the effects that had. But if I take you to impact, you can see how her lower body,a simple way to look at that, it was higher than.almost her knees look collapsed. Theylook too much down. They look too close to the ground. Her right knee is kind of rollingin towards the target, left leg still looks bent. It doesn't really look high enough.It's telling me she hasn't really got that vertical component in her swing, that verticalforce, which is affecting her clubhead speed. So another thing, it will get a little bitmore complicated, but because she doesn't have this vertical force, her hips don't stabilize,which doesn't allow her to release the club,

so she struggles with push shots to the rightas well for the same reason. All right, very simple. We just simply didsome drills here. One leg only, this is the left leg only, whereas she put her right footbehind her left up on its toe, tried to make her back swing that is close to normal aspossible but then simply learned to push up from her left foot. Used the ground, she usedthat force to push up. She feels like she's jumping. Now, maybe you might not believe me, but wetested this with TrackMan, and from this onefootonly swing, she was actually creating more clubheadspeed than her normal twofooted swing on

the left. She was hitting the ball fartherhere on the right than with her normal swing, which instantly tells us that she didn't havethis vertical force in her swing. That's a good way for you to test are you using theground in the most effective way. Give it a try, maybe not in the first ball, but within10 balls, if you don't have this component, you will be at least hitting the ball thesame distance from this drill as you will with your normal swing if you don't have thisforce in your swing. Now, let's skip forward, and this is reallyonly a few weeks later. You can see now, at impact, there's a little bit more thrust.Certainly, her knees don't look as collapsed.

She's working up away from the ground, andon these swings, her clubhead speed, on average, was eight miles an hour faster. Now, that'sa huge difference actually. It's almost 10%, so she went from somebody whose distance wasa little bit below average to someone's distance which was a little bit above average. Actually,her swing speed in the right here was above the LPGA average. And I was really only thinking about one thing,that left foot drill and then repeat the same feeling during the shot. Let me show you whythat will also have a little bit of an effect on the direction. So before on the right, right knee sort of collapses,everything collapses, so actually, here her

Run Faster Jump Higher Punch Harder ONE VIDEO

What's up, guysé Jeff Cavaliere, ATHLEANX . Today it's all about power and how powerfulare youé I can tell you this right now, if you are not carving out a section of yourtraining to become more powerful then you will not be powerful because you have to trainfor power. Power is not just being strong, it's being able to exert that strength quickly. We could do that and we could train for that,but you have to be sure that you are. Today I want to show you a few ways to do that andI'm talking about jumping higher, running faster, punching harder, pushing faster, orharder; it's all about power and if you don't

do it, guys, you won't get it. So how do we know how to train for poweréI know that all of you do know about power because if I were to ask you to try to throwa baseball as far as you can, or better yet ask a young kid to throw a baseball as faras they can. What do they instinctively doé They instinctively bring their arm up here. They don't try to throw from here or dothis. No one does that. They all bring their arm up to throw and they may not look allthat pretty because they may not have the coordination yet, but they've got the instinctivepart right. That is in order to get the ball

to get as far as you want it to go you haveto know how to prestretch the muscles that are actually going to be involved in actuallythrowing it. So, by doing this I've stretched my tricepsout, which is going to extend as part of the throw. I've also brought the arm up. I didn'tjust do it down here and throw it. I brought it up so I get the long head of the tricepson a stretch as well. I've got the forearm flexors stretched by bending the wrists back.You don't have to tell them that. They don't do that. They do this. You also have the rotatorcuff on stretch. You have the torso on stretch by turning backand rotating. The same thing can happen with

a jump. You don't try to jump from flat feet.What you do is you try to bend at the knees, lean over at the waist, stretch the low back,and stretch the glutes; that's how you instinctively know power. But you've got to train for itin order to bring it out fully. So what can we doé Well, if you want to run faster I'vegot an exercise here for you. It's called the Sprinter's Hang Clean. Whatyou do is you get into a split stance position, on leg in front of the other as if you'realmost ready to come out of the starter's block. You're going to sprint. That firststep is so important. The acceleration out of the box is critical. You can train yourselfto become a lot faster and more powerful in

that position by doing this exercise. You're going to bring the hands up as fastas you can in a clean, switch your feet get your feet where you get to a squared off stance,then drop your other foot right back and sprint. So you're trying to train yourself to be veryexplosive on your first move. This, you don't need a heavy waist for. As a matter of fact,you don't train these movements to failure. You're training for power and precision. It's not about going to failure because whathappens then is you break down your form. So you want to know, not just what exercisesdo, but how to train them. Now we can get

you to jump higher. The same thing here applies.We're going to use this, not just a completely vertical jump displacement, but a broad jump;a horizontal jump displacement. We're still going to get components of vertical and horizontalby doing this. So you still get back in this hang clean positionand now as you clean you jump forward. You want to be able to time that landing withthe timing of the end of the clean where they get up into the rack position with the dumbbells.You keep trying to get faster at the clean and more precise and farther with your jump.Be powerful. Again, don't train these to failure, to where your form breaks down.

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