Tag: golf warm up drills

Golfer performing POGO hops exercise to improve ankle mobility and explosive power for golf swing speed

One of the most underrated drivers of power in your golf swing? Your ankles.

That’s right. Whether you’re hitting a drive off the tee or launching your irons down the fairway, ground reaction force—starting from the feet and ankles—is what allows the rest of your kinetic chain to fire.

That’s where POGO hops come in.

This simple plyometric warm-up drill helps golfers prime their ankle mobility and explosiveness, preparing the body for high-speed rotational movement. Used in our A Block programming on speed and power days, POGO hops are a go-to tool for building a more athletic and responsive swing.

Why POGO Hops Matter in Golf Training

Many golfers think power only comes from the hips and shoulders. While that’s partially true, the vertical component of your swing has a direct relationship with vertical jump output. Studies show that better vertical force production often correlates with increased clubhead speed.

POGO hops:

Improve ankle dorsiflexion and plantar flexion
Activate the stretch-shortening cycle used in ballistic movements
Train soft landing mechanics and deceleration control
Prime reactive strength in the calves and Achilles
Warm up the feet, ankles, and lower legs in preparation for higher-intensity efforts

This makes them ideal in any golfer’s dynamic warm-up—especially before training rotational power or going through high-speed swing drills.

How to Perform POGO Hops for Golf Warm-Ups

No equipment is required. You just need your body and a little space.

Step-by-Step Instructions:

Stand tall with feet hip-width apart
Arms at your side or slightly bent at 90 degrees for rhythm
Perform small, quick vertical hops on the balls of your feet
Focus on minimal ground contact time and light, springy landings
Keep knees relatively straight—movement comes from ankle flexion and extension
Land softly and recoil immediately upward
Perform for 15–20 seconds, rest, repeat for 2–3 rounds

What Makes POGO Hops Effective for Golfers?

POGO hops develop the ankle stiffness and elasticity needed to transfer force from the ground through your legs and torso. This elastic recoil mirrors what happens during a powerful swing sequence where you push into the ground to create rotation and speed.

Benefits include:

Increased vertical force development
Enhanced ankle joint mobility and elasticity
Improved reactive neuromuscular timing
Better swing sequencing through ground-up mechanics
Reduced risk of ankle and calf strains during golf or speed training

When to Program POGO Hops in Your Golf Training

These belong in your A Block warm-up phase on speed/power training days—particularly if you’ll be doing:

Want to create a complete warm-up circuit? Pair POGO hops with:

Bear Holds with Pull-Throughs for core anti-rotation
Golf Club Rotations for mid-back mobility
Hip CARs for deep joint control
Supported Stork Turns to work on single-leg control and hip rotation

Conclusion: Jumpstart Your Golf Swing with POGO Hops

If you want a more explosive swing, it starts with your feet.

POGO hops are a simple but highly effective drill that prepares your ankles, calves, and nervous system for the high-speed demands of your golf swing. Integrate them into your warm-up and you’ll notice better mobility, improved loading mechanics, and faster swing speeds.

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When it comes to generating power and maintaining control in your golf swing, thoracic spine mobility—aka mid-back rotation—is a major key. One of the simplest and most effective golf mobility drills to unlock this potential is what we call Golf Club Rotations (also known as PVC Rotations).

Whether you’re warming up for your round or dialing in mobility before a training session, this exercise helps separate your upper and lower body, improve rotation mechanics, and prepare you to swing with more speed and less restriction.

Why Mid-Back Mobility Matters for Golfers

Your thoracic spine (T-spine) is built to rotate. Unfortunately, many golfers develop stiffness from sitting, lifting, or swinging without adequate warm-up or mobility prep.

Limited mid-back mobility can lead to:

Overuse of the lumbar spine (low back)
Swaying or sliding in your swing
Loss of posture
Early extension
Shoulder compensation or discomfort

That’s why Golf Club Rotations are essential: they restore motion where it’s supposed to happen and improve segmental control between your hips and shoulders.

How to Perform Golf Club Rotations

All you need is a golf club and a box, bench, or stable surface. Here’s how to execute this mobility drill with precision:

Phase 1: Thoracic Rotation Only

Stand tall with one foot elevated on a box or bench (your “track stance”).
Rest the golf club across your shoulders.
Begin rotating through your upper back toward the elevated leg side.
Keep your hips square and avoid shifting or leaning.
Perform 8–10 controlled rotations per side.

Phase 2: Figure-8 Rotations

Once comfortable, begin creating figure-8 motions with your shoulders while maintaining the same stance. This adds complexity and dynamic control.

Rotate toward the elevated side
Dip slightly, then rotate away while maintaining stability
Repeat for 6–8 figure-8 reps

Phase 3: Integrated Lower Body (Reverse Lunge to Rotation)

Start in a standing position
Step back into a half reverse lunge
As your rear knee drops, rotate the torso toward the lead leg side
Drive up and place the lead foot on the box
Rotate toward that elevated foot
Repeat for 6–8 total reps per side

Why It Works for Golf

This mobility series trains what we call “dynamic dissociation”—the ability to move the upper and lower body independently but with purpose. It mirrors the exact demands of the golf swing where your pelvis initiates and your upper body follows through with rotation.