Train Your Ankles To Swing Like An Athlete

From a power perspective, the ability to squat at the start of the downswing and leverage the ground to create more force and clubhead speed will be impeded without good ankle dorsiflexion. To correct the problem, Golf Digest fitness advisor Ben Shear offers a quick test and a pre-round exercise to improve your range of motion.

Released on 8/6/2015

Transcript

00:01
Hey, Ben Shear here with Joe Yun,
00:03
and today we're talking about ankle dorsiflexion.
00:05
We just did a great article on it in the magazine
00:08
with lots of exercises for you to be able to do in the gym,
00:11
but today we wanna give you something
00:12
you can do on the course.
00:13
But just as a quick refresher,
00:14
we wanna show you how to assess
00:15
if you have a dorsiflexion issue,
00:17
dorsiflexion, again, being really important
00:19
for maintaining our posture, and our spine angles,
00:21
and it can cause various swing faults.
00:23
But basically what we wanna do is have Joe come down
00:25
in what we call the half-kneel position.
00:27
He wants to start in a position
00:28
where his tibia's pretty vertical.
00:30
Slide your foot a little bit forward for me.
00:32
And I'm gonna take this golf shaft
00:33
and put it three, four inches in front of his foot.
00:35
What I wanna see is that Joe can take his knee,
00:37
drive it to this golf shaft
00:38
without letting his back heel come up.
00:41
If your heel is coming up off the ground
00:43
when you're doing this,
00:44
your ankle dorsiflexion is limited
00:46
and that's gonna dramatically affect your golf swing.
00:48
So, Joe's pretty good here,
00:49
so we don't have to worry about
00:50
option that affects both sides.
00:51
But, come on up there, Joe.
00:53
That's just a quick review of how to do it.
00:55
The next thing I wanna do
00:56
is show you a great exercise that we can do
00:58
right on the range, pre-round,
01:00
first tee box, wherever you are.
01:01
Many of you, I'm sure, have seen this.
01:02
We call this the mechanic.
01:04
We call it the mechanic because this is what we see
01:05
Miguel Angel Jimenez doing on the range all the time.
01:08
So, what he does is he gets his feet
01:09
relatively close together, bends his knees,
01:11
puts his hands on his knees
01:13
and he does giant ankle circles.
01:15
We wanna make that circle as big and as wide as we can,
01:18
but at the same time we wanna make sure
01:19
that our heels stay down on the ground.
01:21
This exercise is actually mobilizing his ankle joints
01:24
as part of his warmup
01:26
so he can actually play his best golf.
01:28
While it sometimes looks a little bit silly,
01:31
this is a really effective way
01:32
to get some good motion in those ankles pre-round.
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