Your Action Plan: Separation and Sequencing Drills
The goal of these exercises is to improve mobility and the ability to separate the rotational movements of the hips and torso, which drives power and correct swing sequencing.
I. Full Body Cross-Crawl (Warm-Up & Coordination)
Action: Stand, hold a club across your chest, and bring the opposite elbow to the opposite knee repeatedly.
Focus: This exercise works the legs and core, gets the heart rate up, and encourages the crossing pattern (separation) needed in the swing. (Perform for about 20-30 seconds).
II. Running Man Rotation (Lower Body Stability)
Action: Get into a split stance (lunge position) with a stable lower body. Keep the lunge low and fixed.
Focus: Pump your arms forward and back, mimicking a running motion, to forcefully rotate your upper body while the lower body remains stable. (Perform for about 20 seconds per side).
III. Lower Body Isolation Twist (Upper Body Stability)
Action: Hold the club across your shoulders (or chest). Keep your head centered and level and the upper body relatively quiet.
Focus: Twist your hips around your spine. Pivot toward one leg (backswing) and then toward the other (follow-through). The head and upper torso should minimize lateral movement. (Perform for about 20 seconds).
IV. Stepping and Twisting (Transition and Quick Change)
Action: Start with feet together, holding the club above your head. Step to the side, stabilize on the lead leg, and add an upper body twist. Return to center and repeat on the other side.
Focus: This teaches a quick change of direction (transition) and stabilizes the lower body during rotation.
V. Core Sequencing Check (Static Isolation)
Action: Get into a modified golf posture. Keep the lower body very stable (avoid lateral movement).
Focus: Twist only from your obliques to practice the backswing and follow-through. Feel the shoulders rotate around the spine without the head level changing.
VI. Downswing Sequencing Drill (Weight Shift and Impact Position)
Finish Check: Continue rotating fully to the finish, ensuring you can see the spikes on the bottom of your trail shoe, confirming complete rotation.
Action: Stand and pretend to hold a ball or grip your front thumb with your back hand. Take a backswing.
Focus: Initiate the downswing with the lower body first (weight shift).
Impact Goal: Practice hitting an impact position where the hips are open (rotated toward the target) but the shoulders are square .
