Golf Power Training: Lateral Bounding for Explosiveness and Frontal Plane Stability
Explosive Power Starts in the Frontal Plane
To generate real speed and power in your golf swing, you can’t just rotate—you need to explode laterally.
Lateral bounding is a ballistic, high-velocity movement that builds explosiveness, coordination, and deceleration control. For golfers, it replicates the side-to-side weight shift critical for power transfer during the swing—from loading into the trail side to pushing through the lead side.
Why Lateral Bounding Works for Golf Performance
During the golf swing, your body transitions laterally before it rotates. That frontal plane weight transfer is a key to:
- Creating torque from the ground up
- Storing and releasing energy through the hips
- Building sequencing efficiency in your swing
- Developing the lead side posting needed to stabilize and launch
Lateral bounding trains all of this dynamically—under load, under speed, and with controlled landing mechanics.
How to Perform Lateral Bounding for Golf Explosiveness
Reps: 3 sets of 6–8 bounds per side
Rest: 60–90 seconds between sets
Goal: Maximize lateral distance while landing soft and controlled
Instructions:
- Start on One Leg
Stand on your trail leg (right leg for right-handed golfers) with a soft bend in the knee and hip. - Explode Laterally
Bound sideways onto your lead leg, landing with control. Immediately load into the hip and stick the landing for 1–2 seconds. - Reset and Repeat
Push off forcefully to return to the starting side. Emphasize speed, distance, and soft landings.
Pro Tips:
- Stay low and athletic in your stance
- Land with a soft knee and active glute
- Maintain a strong, braced core through each landing
- Keep eyes focused forward to simulate head control in your swing
What It Trains in Golfers
- Lateral Power Production: Teaching the body to generate horizontal force quickly
- Hip Stability and Glute Activation: Essential for loading and posting
- Frontal Plane Motor Control: Helps refine sequencing and reduce energy leaks
- Deceleration & Injury Prevention: Train the ability to absorb forces through the hips and core
Golf Swing Translation: Trail to Lead Leg Transfer
Think about your swing—from the moment you coil into your trail hip, you have to explode through to your lead side. Lateral bounding mimics that movement with dynamic precision.
- Load → Transfer → Fire
- Improves ground reaction force timing
- Builds a better transition for longer, cleaner ball strikes
- Enhances clubhead speed without sacrificing control
Where It Fits in Our Training System
This exercise is just one of the dozens of targeted golf exercises in our PinSeeker Performance Program—a 6-week, lifetime-access golf workout program designed to build mobility, strength, and power exactly where you need it.
🏌️♂️ Swing with more rotation and less pain
🏋️♀️ Improve strength, flexibility, and balance
⛳️ Play more consistently, regardless of age or experience
✅ One-time purchase
✅ Lifetime access
✅ Golf-Specific workouts you can do anywhere
Train smarter, swing stronger, and see real gains on the course with PinSeeker!
