- Hi everyone, I'm Anthony Vessecchia
with the Scratch Golf Academy,
Level 3 Titleist Performance Institute
Golf Fitness Instructor, and I'm here to show you
three simple drills that you can do to help with balance
in your golf swing so that you can stay in posture
and make crisper shots.
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So of the three drills that we're gonna work on,
the first one that I'm gonna show you
is a kettlebell exchange.
A lot of this can be done barefoot.
It might even be better if it's done barefoot
so that you can learn to gain more mobility
through your toes and stabilization in your feet.
But for this instance, I'm gonna do it in shoes,
but again, all these balance drills, if done barefoot,
may be more beneficial to you.
So the first one here, the object of this
is you're gonna get in a golf posture in this position.
You will bend slightly.
You'll be on one leg; if you wanna start with one foot
tap down so you can gain a little bit more balance, you can,
but ideally, you'd have your foot up in the air
in golf posture, and you're going to exchange
from one hand to the other, 10 exchanges,
from one hand to the other gaining balance,
and then you would switch feet once you get to 10 exchanges.
Rest and do that again three times.
Again, like I said, barefoot would be better to start with
so that you can gain more balance that way,
then try it with your shoe 'cause ultimately
we will be playing golf with shoes on, not barefoot.
So again, exchange on the other side.
Right now, and you can see I lost my balance on that one,
but you wanna go with this.
I'm using a 15-pound kettlebell for this instance.
10-pound kettlebell is just fine.
You can start to gain more weight to it.
That'll throw you off balance a little bit more
as you get better at it.
Again, let's stay in golf posture.
There are progressions to this
which we'll get to in another video,
where you can stand on a board.
It'll give you more room to sway.
There's some things that you can add for progression,
but for today we're gonna start with this drill.
This is a kettlebell exchange,
very important for understanding a weight shift,
in keeping balance during weight shift.
Obviously the weight shifting is going from side-to-side
with the weight here.
So the next drill that we're gonna do
for working on weight, a weight transition
and keeping balance with weight transition
during your golf swing is going to be
a overhead rainbow pass.
Right here I have a six-pound ball.
The weight of the ball can vary, it doesn't matter.
The heavier the ball, the more weight shift
you're gonna get, the harder it will be
to keep your balance.
So on this one, again,
we're gonna have our leg up in the air.
You can keep it down here if you need some extra help
with balance, and then slowly start lifting it
as you get better.
Ideally, you're gonna be in this position,
and you are going to pass the ball
from one side to the other.
If you have any shoulder issues or impingements or injuries,
this may not be the best drill for you.
There'll be other ones that we can show you
that'll help with that, or start with the lighter ball
and just go out in front of your head a little bit more
and not all the way up and over,
if you have any shoulder impingments or rounding
in your upper back.
But the basis of this drill, again,
is weight shifting and you being able to hold balance.
So we're gonna do 10 passes here,
and then we'll switch legs, and we're gonna do 10 passes
on the other side.
As I emphasized earlier, barefoot would be the best way
to begin at this so you can really start to feel
all the nerves in the bottom of your feet,
get your sensories going,
work on your neuromuscular control, and your proprioceptors.
That's going to help a lot by doing it barefoot,
then put the shoes on;
start to practice with your shoes on as well.
Now for our third drill, this is going to be a lot of stuff
with your eyes closed,
so we're really working on your proprioception,
which is your body's, you have to realize
that your eyes are used for a lotta balance,
and when you close your eyes, you take away your ability
to balance quickly, and now it's all proprioception,
so it's your ability of your feet
to be able to feel yourself going out of balance,
send it to your brain, and get back down there to fix it.
So for this one, we're just going to stand in this position.
You can bring your foot down again if you need extra help
with balance, and we're gonna stand there eyes closed,
and you're gonna try to hold as long as you can
with your eyes closed on each side.
Stand in a doorway.
Be next to a wall if you're worried about falling.
If you're in a doorway you can grab the ledges of the door,
or you can get back towards a wall.
Kinda lean back a little bit if you're gonna fall backwards.
Start to gain your balance that way.
Just make sure you have something around you to grab onto
if you have balance issues already.
The next one that we're gonna do
is doing that same drill with directions,
so I'll have you close your eyes.
You can actually have both feet down for this one,
and let's turn our head to the right,
see if you lose any balance.
Turn your head to the left,
and then straight ahead and look up
and see if you lose any balance.
Looking up will make you lose balance more.
Then you're gonna move to that progression
on a single leg.
Close your eyes, look right, look left, look up.
That is gonna make it much tougher to keep your balance
when you have your eyes closed
and you're doing some directional changes.
So try those three drills out;
see how that helps with your balance and your golf swing
so that you can hit crisper shots,
and you don't come out of posture as much.
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