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Jumping for Distance (Part 2): The One-Foot Jump

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In Part 1, I wrote about how I think this concept of jumping up with both feet for more power may have come about in part due to misinterpretation of still photography and force plate data, self-propagation, and a possible case of correlation vs causation. I also covered reasoning why these players are often airborne, and that can be from flawed setups that include overly wide stances and/or lead foot positions that are too closed at setup or a re-planted lead foot that ends up too closed during the downswing.

In Part 2, let’s look at what I feel is a better alternative, the one foot jump. To me, it’s safer, it doesn’t complicate ball striking as much, and it can still generate huge amounts of vertical ground force.

First, set up with an appropriate stance width. I like to determine how wide to stand based on the length of your lower legs. If you go to your finish position and stand on your lead leg and let your trail leg dangle down so your knees are parallel, your lower trail leg should extend only as far back as it will go while being up on the tip of your trail toe. If you roll that trail foot back down to the ground, viola, you’ll have a stance width that’s wide enough to be “athletic” and stable but not so wide you lose balance when swinging. You can go a little wider than this, but not much.

To contrast, the stance below would be too wide.

Jumping off the ground can be caused by too wide of a stance and lead foot position that is too closed at setup

Second, make sure your lead foot is open sufficiently at address. I’ve previously outlined how to do both these first two points in this article.

Third, whether you shift your weight to your trail foot or keep a more centered weight type feeling in the backswing, when you shift your weight to your lead foot, be careful of the Bubba replant, and then push up with that lead leg to push your lead shoulder up. This is the one-foot “jump” and it will take advantage of parametric acceleration (read more about that here).

But also at the same time, shift your lower spine towards the target.

From a face-on viewpoint, this can look like back bend, but in 3D space it’s side bend. It kind of feels like you are crunching the trail side of your mid-section, or maybe just bending over to the side to pick up a suitcase, for example. This move helps lower your trail shoulder, which brings down the club (whereas this is more difficult to do if you try to two-foot jump with your trail leg). It also helps you to keep from getting airborne off your lead foot. Further it doesn’t change your low point (by not changing the relative position of the C7 vertebrae in its general orb in space) and complicate ball striking like a two-foot jump does.

At this point, the club releases and you can stand up out of the shot (you don’t need to transition in to any sort of dangerous back bend) in balance on your lead foot having generates tons of vertical ground force without having jumped off the ground or putting yourself at risk for injury.

“Movember” mustache… not required!

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Jaacob Bowden is a Professional Golfer, PGA of America Class A Member, Top 100 Most Popular Teacher, Swing Speed Trainer, the original founder of Swing Man Golf, the creator of Sterling Irons® single length irons, and has caddied on the PGA TOUR and PGA TOUR CHAMPIONS. Two of his articles for GolfWRX are the two most viewed of all time. Formerly an average-length hitting 14-handicap computer engineer, Jaacob quit his job, took his savings and moved from Kansas to California to pursue a golf career at age 27. He has since won the Pinnacle Distance Challenge with a televised 381-yard drive, won multiple qualifiers for the World Long Drive Championships including a 421-yard grid record drive, made cuts in numerous tournaments around the world with rounds in the 60s and 70s, and finished fifth at the Speed Golf World Championships at Bandon Dunes. Jaacob also shot the championship record for golf score with a 72 in 55 minutes and 42 seconds using only 6 clubs. The Swing Man Golf website has helped millions of golfers and focuses primarily on swing speed training. Typically, Jaacob’s amateur golfers and tour players pick up 12-16 mph of driver swing speed in the first 30 days of basic speed training. You can learn more about Jaacob, Swing Man Golf, and Sterling Irons® here: Websites – JaacobBowden.com & SwingManGolf.com & SterlingIrons.com; Twitter - @JaacobBowden & @SwingManGolf & @SterlingIrons; Facebook – Facebook.com/JaacobBowdenGolf & Facebook.com/SwingManGolf & <Facebook.com/SterlingIronsGolf; Instagram - Instagram.com/JaacobBowden YouTube – YouTube.com/SwingManGolf – Millions of views!!!

10 Comments

10 Comments

  1. Brian Mills

    Dec 15, 2017 at 5:55 pm

    I assume the guy in the skeleton suit is Mike Austin?

  2. Alfred

    Dec 15, 2017 at 7:53 am

    Parts 1 and 2 are lovely articles, but as a very long hitter (but just a bit better than average golfer – putting…) I can testify that the mechanical generalities written about are fine in the laboratory, but general models don’t cut it on the golf course. We all have differently proportioned and/or more or less marginalized bodies, whether from injury, habit or genetics. Everybody has to find their own swing based on our own eccentricities. I’ve tried the formula written about above – go to your lead leg with the trailing toe on the ground and then move down into a proper stance width (ore or less) – and if I were to adhere to this model, my hips are totally out of whack (typically badly open) because of my life history of injuries and habits from other sports played. My “most balanced” (and most effective) stance width would be “too wide” for the author. My buddies see me walk all over the place and jump as I hit when my ball striking is at its best because of the relative stability of my upper body that my “too wide” stance allows. A narrow stance which typically opens my hips at set-up usually results in my front leg posting up and spinning out, causing me to lose balance and thus creating a need to compensate with my smallest muscles (hands, wrists, forearms) in an attempt to square the club face at impact. My best set-up is one that allows my upper body to remain as stable as possible through impact – “level and square” – while my lower body does what it needs to do to get out of the way. Let’s not forget that the best ball strikers in the world do what they do however they do it because their conditions – exemplary practice, coaching and physical training – allow them to do it. For the rest of us, without all the time we’d like to practice, the deep pockets for consistent and excellent coaching and bodies not trained since youth to hit golf balls, we have to make do with finding a technique to best allow us to square the club face with the ball to get it to the target. My advice – work yourself into a posture relative to the target line which allows your arms to swing in front of you as your lower body clears – all without breaking (cupping) the leading wrist as you come into the ball at impact, which allows you to finish your swing in a balanced and comfortable posture facing “towards” the target. It’s personal.

    • stevek

      Dec 17, 2017 at 2:09 pm

      Thank you Charles “Alfred” Barkley …. Alabamy bound … 🙂

  3. Kyle

    Dec 14, 2017 at 8:49 pm

    Jaacob, any examples of PGA tour pros that would represent good examples of this method?

    • Jaacob Bowden

      Dec 15, 2017 at 11:16 am

      Guys that have a lot of these things (front foot sufficiently open at setup, not too wide of stance at setup, pretty good footwork, increasing spine angle from a face-on viewpoint, pushing up somewhat with the lead leg, not getting airborne or spinning out on the front foot, finishing in balance, etc)…Sam Snead, John Daly, and Mike Austin come to mind. I’m sure there are many more, but those are usually the ones I think of first.

      In the swing at 0:45 in https://www.youtube.com/watch?v=Qv_hi0mQr0s&t=44s, you can really see Austin pushing up with his lead leg. The swing at 1:13, you can see him increasing his spine angle on the way down.

  4. stevek

    Dec 14, 2017 at 11:31 am

    LD contestants generate so much centrifugal force pulling them outwards and downwards they jump up to counteract these high centrifugal and ground reaction forces.

  5. juststeve

    Dec 14, 2017 at 11:26 am

    I like what he says about stance width. It is easy to get too wide.

    Steve

    • stevek

      Dec 14, 2017 at 2:27 pm

      A wider stance is necessary to counter the high lateral thrust forces generated when weight is shifted so fast. No mystery here.

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Instruction

Dennis Clark: Hitting from the turf

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I have seen as much as 4-5 MPH increase in clubhead speed when my students hit form a tee compared to hitting off the turf. Why?  Fear of FAT shots.

First question: Are you better hitting off a tee than on the turf?

Next question: When you play in a scramble and you have the option of dropping in the fairway or slightly in the first cut, do you choose the rough-especially when hitting over water or sand?

The answer to all these the same: Because the vast majority of golfers do not have a bottom of the swing arc safely in front of the golf ball consistently.

Consider a PGA Tour event, Korn Ferry, Champions Tour, LPGA Tour, whatever…You might see missed fairways, missed greens, hooks, blocks, etc. but we rarely, if ever, see a FAT shot. They simply do not hit the ground before the golf ball. Of course, there are exceptions, into the grain on short pitches, for example, but they are just that-rare exceptions. On the other hand, go to any golf course and watch average golfers for a while. Fat shots are not uncommon. In fact, they, or the fear of them, dominate most golf games.

The number one mistake I have seen on the lesson tee for over 35 years is unquestionably a player’s inability to control the bottom of the golf swing. I have seen everything from hitting 4 inches behind the ball to never reaching the bottom at all It has been my experience that that hitting fat shots is the number one flaw in most golf swings.

Let’s start with this fact: elite level players consistently reach a swing bottom (low point) some 3-4 inches in front of the golf ball-time after time after time. This happens for a variety of reasons, but the one I’d like to look at today is the position of the golf club at impact with the golf ball.

The club is leaning forward, toward the target, the hands are ahead of the club head, never straight up over it, never behind it-always, always leaning forward is the only way to consistently bottom out in front of the golf ball.   

A player cannot hit a ball consistently from the turf until he/she learns this and how to accomplish it. For every golfer I teach who gets into this position, I might teach 50 who do not. In fact, if players did not learn how to “save” a shot by bailing out on the downswing (chicken wing, pull up, raise the handle, or come over the top, (yes over the top is a fat shot avoidance technique) they would hit the ground behind the golf ball almost every time!  Hitting better shots from the fairways, particularly from tight lies, can be learned, but I’m going to be honest: The change required will NOT be easy. And to make matters worse, you can never play significantly better until you overcome the fear of hitting it fat.. Until you learn a pattern where the bottom of the swing is consistently in front of the ball, the turf game will always be an iffy proposition for you.

This starts with a perception. When first confronted with hitting a golf ball, it seems only natural that an “up” swing is the way to get the ball in the air-help it, if you will. The act of a descending blow is not, in any way, natural to the new player. In fact, it is totally counterintuitive. So the first instincts are to throw the club head at the ball and swing up to get the ball in the air; in other words, it makes perfect sense. And once that “method” is ingrained, it is very difficult to change. But change if you must, if your goal is to be a better ball striker.

The position to strive for is one where the left wrist (for a right-hander) is flat, the right is slightly dorsiflexed, and the handle of the golf club is ahead of the grip end. Do your level best to pay attention to the look and feel of what you’re doing as opposed to the flight of the golf ball. FEEL that trail wrist bent slightly back, the lead wrist flat and the hands ahead. It will seem strange at first, but it’s the very small first step in learning to hit down on your tight lies. If some degree of that is not ultimately accomplished, you will likely always be executing “fit in” moves to make up for it. It is worth the time and effort to create this habit.

My suggestion is to get on a Trackman if possible to see where you’re low point actually is, or perhaps you may just want to start paying close attention to your divots-particularly the deepest part of them. I’m sure you will get into a pattern of bottoming out consistently in front of the ball when you begin to learn to get the hands ahead and the club head behind. And best of all, when this becomes your swing, you will lose the fear of hitting the turf first and be free to go down after the ball as aggressively as you like.

Ok, so how is this accomplished? While many players are looking for a magic bullet or a training aid which might help one miraculously get into a good impact position, I dare say there is not one. It is a trial and error proposition, a learn-from-the-mistakes kind of thing achieved only through repetition with a thorough understanding of what needs to be done. The hardest thing to do is IGNORE the outcome when learning a new motor skill, but you must do it. A couple of things you might try:

  • Start with 30-50 yard pitch shots, paying close attention to the hands leading at impact. Again ignore the outcome, look only at the divot.
  • Hit a TON of fairway bunker shots. Draw a line in the sand 3-4″ in front of the ball and try to hit it.
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Instruction

What you can learn from the rearview camera angle

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We often analyze the golf swing from the face-on view or down-the-line camera angle. However, we can also learn how the body moves in the swing from the rearview or backside view.

When seeing the swing from the rearview, we can easily see how the glutes work. The trail glute actually moves back and around in the backswing. This means the glute moves towards the target or towards the lead heel. Note the trail glute start point and endpoint at the top of the backswing.

To some, this may seem like it would cause a reverse weight shift. However, this glute movement can enable the upper body to get loaded behind the ball. This is where understanding the difference between pressure, and weight is critical (see: “Pressure and Weight”).

This also enhances the shape of the body in the backswing. From the rear angle, I prefer to have players with a tuck to their body in their trail side, a sign of no left-side bend.

This puts the body and trail arm into a “throwing position”, a dynamic backswing position. Note how the trailing arm has folded with the elbow pointing down. This is a sign the trailing arm moved in an efficient sequence to the top of the backswing.

Next time you throw your swing on video, take a look at the rearview camera angle. From this new angle, you may find a swing fault or matchup needed in your golf swing to produce your desired ball flight.

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How to stop 3-putting and start making putts

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When we are 3-putting we are ‘stuck in the box’. This means that when we are standing over the putt the second before we make our stroke everything happens to ‘go downhill.’ When this happens, depending on your playing level, things can become a bit erratic on the putting surface.

When a 3 putt happens, it is typically because you failed to do something before you made your stroke. The large majority of my 3 putts happen when I am not completely SOLD on the line of my putt, aka not committed. Questioning anything over the ball will lead to 3 putts.

Here is a breakdown/checklist on how to approach the green and get your ball in the cup without hesitation.

1. It starts with the approach shot into the green and the decision of direction you make to enter the hole. Scan the entire green with your eyes on the walk-up. Left to right and right to left. Look for a few seconds before you step onto the putting surface. This helps determine the high side and the low side, or if the green is relatively flat. Don’t be picky, just look and make a decision.

2. Once you get to the ball, mark it. Take 3 steps behind your ball mark. Now you must pick a line… Left, Center, or Right of the cup. (Skip step 3 if you know the line) It should take seconds but for those that are not sure it will take longer. Understand that every putt has a statistical level of difficulty. So to increase the odds, players must avoid putting in the unsure mind, and take the time to figure out a line. I also find that people who are 3 putting are overly confident and just not committed aka too quick to putt.

3. To commit, you must find the angle of entry into the cup. Walk up to the hole and look at the cup. How is it cut? Determine if it is cut flat or on a slope angle. This will help you see the break if you are having a hard time. Then determine how much break to play. Cut the hole into 4 quarters with your eyes standing right next to it. Ask yourself, which quarter of the cup does the ball need to enter to make the putt go in the hole?

I encourage using the phrases ‘in the hole’ or ‘to the hole’ as great reinforcement and end thoughts before stroking the ball. I personally visualize a dial on the cup. When my eyes scan the edges, I see tick marks of a clock or a masterlock – I see the dial pop open right when I pick the entry quadrant/tick mark because I cracked the code.

Remember, the most important parts of the putt are: 1.) Where it starts and 2. ) Where it ends.

4. To secure the line, pick something out as the apex of the putt on the walk back to the mark. Stand square behind the ball mark and the line you have chosen.

5. To further secure the line, place your ball down and step behind it to view the line from behind the ball. Don’t pick up the ball mark until you have looked from behind. When you look, you need to scan the line from the ball to the cup with your eyes. While you are scanning, you can make adjustments to the line – left, right or center. Now, on the walk into the box, pickup the mark. This seals the deal on the line. Square your putter head to the ball, with feet together, on the intended line.

6. To make the putt, look at the apex and then the cup while taking your stance and making practice strokes to calibrate and gauge how far back and through the stroke needs to be.

7. To prove the level of commitment, step up to the ball and look down the intended line to the apex back to the cup and then back to the apex down to your ball. As soon as you look down at the ball, never look up again. Complete one entire stroke. A good visual for a putting stroke is a battery percentage and comparing your ‘complete stroke’ to the percentage of battery in the bar.

8. Look over your shoulder once your putter has completed the stroke, i.e. listen for the ball to go in and then look up!

If you find a way that works, remember it, and use it!

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