Vertical Power and Clubhead Speed: Why Golfers Should Jump

Watch a long hitter in slow motion and you will see the lead leg straighten hard through impact, sometimes enough to lift the heels. That is vertical force: pushing into the ground so the ground pushes back. It is one of the main sources of clubhead speed, and many golfers never train it.

What the research says

Studies of golfers have repeatedly found that those who jump higher tend to swing faster. Vertical jump is a simple measure of how much power the legs and hips can produce quickly, which is the same quality the downswing asks for.

Research published in 2026 from the University of Kansas added to this. As the university described it, golfers who jumped higher, farther and better laterally also tended to generate faster swings. We look at that study in more detail in a separate post.

A correlation does not prove that jumping higher will add speed for every golfer. It does tell you where to look, and training studies support building lower-body strength and power for golf.

How to build it

Strength first. Power is force produced quickly, so you need force to begin with.

• Squats and split squats
• Deadlifts and other hip hinges
• Lunges

Then speed. Once there is a base of strength, train moving fast.

• Box jumps and countermovement jumps
• Broad jumps and lateral bounds
• Kettlebell swings
• Medicine ball throws, especially rotational ones

Connect it to the trunk. Force from the legs has to get to the club. Anti-rotation work, planks and rotational throws train the trunk to pass it along.

Olympic lift variations can be useful for athletes who have been coached in them. They are not required.

Doing it sensibly

• Land well before jumping high. Learn to absorb force first.
• Keep jump volume low. A few sets of a few quality jumps beats dozens of tired ones.
• Rest between efforts. Power training is done fresh.
• Progress over weeks. Height and complexity go up gradually.
• Check with a clinician if you have knee, hip or back problems before starting jump training.

What to expect

A stronger, more powerful lower body gives you more speed to work with. Your swing still has to use it, which is where your instructor comes in. The two pieces of work support each other.