02/27/2025
HOW TO DEVELOP ROTATIONAL SPORT SPECIFIC POWER
It is generally assumed that strength training is the best way to increase both general and Sport specific power. The theory is that any incremental strength gains in the weight room will directly transfer to any Sport. Classic weight training lifts such as the squat ,dead lift, power clean, and bench press are great lifts for developing total, body, linear strength, speed, and power. However, these lifts in no way replicate the way speed and power that is developed in most athletic movements in most sports. These lifts are imperative to building a solid foundation, but rotational exercises are the other keys to developing speed and power in most sports that an implement such as a baseball bat, golf club , and tennis racket is used.
As a golf performance coach, I have been fortunate to be able to go to the Olympic training center here in San Diego and have numerous discussions with some of their Olympic training and strength coaches. On one of my visits, one of the strength coaches made a very profound statement. Why would I want my athletes to spend 50% of their time training movements that they might use for only one percent of their time in their perspective Sport or event. He then stated they don’t hand out metals for how much you can squat and bench press. 
 The latest research has shown that certain exercises work much better than others do when it comes to enhancing a particular athletic movement in certain sports. Harvard did an extensive research study 2019, which showed that once a solid foundation has been developed, doing functional exercises that mirror the movements of a particular sport are 28percent more effective increasing performance than just doing generic weight training exercises.An important element as a coach is to determine which exercises most closely relate to the movements and power demands of that particular sport.
 Rotational, power development exercises will definitely improve explosive speed and power in all athletes because all athletic movements involve some degree of twisting, rotating and stabilization. Rotational exercises listed below will definitely help most golfers once they have first built a solid foundation .
Medicine Ball Throws linear, Rotational 90 degree and 180 (advanced) throw.
Medicine ball back to target , rotational throws.
CableChop
Reverse cable chop
Birddogs with rotation
Windshield wipers
Roman chair
Mt Climbers with Rotation
Back extension / Back extension rotation
Planks plus rotation ( intermediate, advanced).
Side planks
The main thing I want to stress for all levels of golfers :
Be consistent with following a quality balanced training program that focuses on increasing your overall strength, mobility, speed, power , and helps you prevent injuries. Then you will be able to not only increase your performance on the golf course , you will be able to play the great game of golf for many years.
