在高尔夫球专项训练中，下肢肌力及爆发力的发展是关键元素之一，动作强调透过髋关节及膝盖的伸展。因为高尔夫主要是一个“额状面动作转化成旋转爆发力”的运动，包括发展额状面爆发力的动作是十分合理的。而文献提到三个动作：(註：文献有附图及影片)
<1> Medial/Lateral Jump (Lateral Box Jump)
This exercise aids in the development of explosive power generation from the hips that can be helpful in the rapid development and transfer GRF from the rear foot to the lead foot during the downswing.
<2> Medicine Ball Throw
The rotational throw has been shown to be closely correlated with club head speed and programs using various rotational throws have been shown to improve club head speed for golfers.The strength and conditioning professional should also avoid instructing the golfer to attempt to imitate golf swing with this exercise. The goal is not to interfere with the swing motor program but to develop general rotational power.
<3> Kettlebell Swing
The Kettlebell Swing has been shown to develop power and strength and has been suggested as a viable alternative to more traditional methods, such as the power clean, when looking for exercise program variety. Inclusion of the kettebell swing offers the S&C professional an alternative means of lower-body power development that may be easier for the golfer to perform at home or while traveling. The kettlebell swing is executed with an emphasis on flexion at the hip, often called the hip hinge, which biases toward the use of the posterior chain for the execution of exercise. This emphasizes powerful hip and kee extension similar what is found during the golf swing.
文献也有提到一个课表的范例，除了提到上述的动作之外，也包括前蹲举、单脚RDL、单手卧推、站立单手划船，并有说明选择动作的原因、组数、次数、重量及休息时间。有兴趣的朋友，可以购买 NSCA 的会员，下载文献来观看(附图及影片)。
文章来源：山姆伯伯工作坊
更多训练文章见 ：//www.nduoke.com/training
