How the Foot Creates Power In the Golf Swing
This week, I want to dive deeper into the critical role the foot plays in the golf swing. We'll explore how forces generated during the swing move through the foot, the specific capabilities your foot needs to create and transfer these forces effectively, and practical strategies to enhance your foot's ability to support your performance. By understanding and improving this foundational element, we can help you build a more efficient and powerful swing, setting the stage for better balance, control, and overall consistency in your game.
Understanding the forces of the swing
To improve our creation and transfer of forces in the swing, we need to first understand what the best players are doing to create power in the swing. Check out this video below on the kinetic sequence…
To highlight the keys of the kinetic sequence, we need to create lateral (side to side) forces, tilt or side to side torque, twisting torque, and jumping or vertical forces. All of these actions eventually need to be created or transmitted through the ground. So, to truly understand the golf swing and how we create power, let’s take a close look at the forces being created and put through the ground. In other words, let’s look at the ground reaction forces that we use to create the kinetic sequence above…
To summarize, we create forces into the ground in all three planes of motion. This includes vertical force (pushing down to accelerate up), lateral force (pushing sideways to accelerate side to side), and anterior-posterior force (pushing forward and backward to create forward and away forces). When we combine how much force we create in each plane and in which directions, we end up with vectors or sums of forces. When these forces move us around our center of mass, we get torque or rotational force.
Overall, the sum of forces and movement at the foot is massive. It is vital we work to address and limit any mobility or movement restrictions at the foot and ankle to allow these force transfers to happen as needed. Further, it is low hanging fruit to begin working on force generation from the body into the appropriate regions of the foot to maximize force and torque production during the swing.
What do we need from the foot to create and absorb these forces?
Simply put, we need foot pronation, supination, dorsiflexion, plantar flexion, and internal and external rotation. Check out the video below to see what these motions look like.
Improving pronation and supination of the foot in the golf swing
Let’s focus on supination and pronation. This motion is so important for the creation of lateral or side-to-side forces in the golf swing. If we struggle to create motion in this way or are restricted in it, we will be limited in our ability to shift and create forces side to side. How to we improve this motion and integrate the feeling into the golf swing? Check out the movements below…
1. Pronation and supination sock drill
This drill helps is feel and build back in the natural movements of pronation and supination. This is a simple looking drill, but even elite athletes can continue to benefit from this drill after years of doing it.
2. Pronation split squat
This drill helps promote the sensation of creating pronation by trying to pull us out of it. We create high forces through the foot and lower extremity WHILE being prompted into pronation, helping with the comfort level and transfer.
3. 3d band lateral jumps
This is a great drill to improve our explosive force development side-to-side. To make this a little bit more precise, we can use a rolled up small towel or sock and place it along the middle of the inside edge of the foot we are pushing off of. Only do this when training the trail side foot of the swing. When jumping off what is normally the lead side foot, place the towel under the inside edge of the foot closer to the toes. This helps cue us into creating force and pushing off the areas of the foot we us to create force in the swing.
Improving Plantarflexion and dorsiflexion in the golf swing
Here, most people are restricted in dorsiflexion. The significance of this is the potential to lose the ability to maintain posture and forward center of gravity, potentially leading to more change’s ins wing characteristics like early extension. Plantarflexion on the other hand is part of the vertical force development sequence. Let’s look at some drills we can do to improve dorsiflexion mobility and sequence plantar flexion force development.
1. Ankle dorsiflexion reaches and rotation
This sequence of drills will help to improve on dorsiflexion range of motion and motor control.
2. Med ball slam single leg on wall
This drill will help cue ankle plantar flexion within the golf swing sequence. Make sure to dip, then drive with knee and hip extension alongside the foot plantar flexion.
3. Swing to lead side jump
This swing drill helps us learn to sequence ankle plantar flexion to maximize vertical force production in the actual golf swing.
Conclusion
Understanding how ground reaction forces influence the sequencing of the golf swing is essential for effectively targeting force development. The drills outlined above address common restrictions in foot mechanics, such as pronation and dorsiflexion, while providing strategies to seamlessly integrate these improvements into your swing sequence. By following the progressions in order, you can maximize the benefits of each drill, building a strong foundation for better performance and efficiency in your golf swing.
-Dr. Nick DC, MS, TPI, CSCS
If you would like to learn more about your body, pain, and performance, send Dr. Nick an email at contact@integratedrpc.com or call at (585)478-4379, or schedule a FREE discovery visit at Contact.
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