From Data to Drills: How Force Plate Analysis Powers Customized Golf Performance Exercises!

In our previous discussion on force plates, we explored their critical role for understanding how a golfer utilizes the ground in their swing. Now, let’s take it a step further and discuss how we use this data to develop a personalized performance plan alongside their physical assessment results.

Seeing the Invisible: How Force Plates Reveal Your Swing’s Foundation

Every great golf swing starts from the ground up. Yet, many golfers focus solely on club path, ball flight, and mechanics without understanding their interaction with the ground. Force plates allow us to visualize and quantify how a golfer generates power, transfers energy, and maintains balance throughout the swing.

With force plate data, we can answer critical questions like:

• Are you efficiently using the ground to generate power?

• Are there asymmetries in how you shift your weight from backswing to downswing?

• Do you struggle with balance or stability at key points in your swing?

  
  

These insights are crucial for optimizing efficiency, reducing injury risk, and making data-driven changes that directly impact performance.

The Missing Link: Merging Ground Reaction Forces with Physical Capabilities

While swing mechanics are essential, every golfer has unique physical limitations that influence how they move. By pairing force plate analysis with a thorough physical assessment, we can bridge the gap between what your body can do and how your swing should function.

For example:

• A golfer with limited hip mobility may struggle to generate rotational force, leading to compensations in timing and lower overall magnitudes

• A player with poor ankle stability may exhibit inefficient weight transfer, impacting both balance and power.

• An individual recovering from a lead side knee injury may not effectively shift and load into this side, causing an imbalance that leads to swing inefficiencies and potential re-injury.

  
  

Understanding these limitations allows us to tailor strength, mobility, and stability exercises that complement the adjustments we make based on force plate feedback.

Turning Data into a Personalized Game Plan

At Back9PT & Performance, we don’t just collect data—we use it to create actionable, customized training programs. Here’s how we structure our golf performance assessments:

1. Force Plate Assessment: We capture initial force plate data with multiple clubs to identify any inefficiencies in ground reaction forces timing, magnitude, and point of application.

2. Physical Screening: Combining tests from the TPI (Titleist Performance Institute) screens with our own, we assess mobility, strength, and stability to determine any physical limitations affecting performance.

3. Customized Intervention: We develop a plan that may include swing adjustments or recommendations, strength training, and mobility work tailored to your individual needs.

4. Ongoing Monitoring: Regular reassessments ensure progress and allow for refinements as your body adapts and improves

   
   

Common Deficiencies Found and Drills to Address Them

When it comes to the force plate data that we collect, there are some commonalities that we see with most of our players. The main two that I want to address today are poor timing and magnitude of the lateral, anterior-posterior (vertical torque), and vertical forces.

The first force that I am looking for with my player's is to see there lateral force peak at the top of their backswing (or sooner). This is commonly seen a little later as the player is starting their downswing, and many have a lower overall magnitude.

Here is one of my favorite step drills to help improve both of these in the swing: https://youtube.com/shorts/k_WXo9jwjys?si=qqwc4fV_EcASXb0U

The second force we are looking at with our force plates is one's anterior-posterior forces. This force is what we use (or should be!) to help open the hips in the downswing. This one is also commonly later than I'd like to see it at lead arm at 45 deg and has been found to be low in quite a few of my player's.

This drill below has been deemed the "Super Drill" by 6 x World Long Drive Champ Jason Zuback and provides some great feels for this AP force:

https://youtube.com/shorts/5pxWgpHP1Qw?si=dFKYBXSkzWJIL9Zw

I also like these two medicine ball slams to get that similar feel for the golf swing:

https://youtube.com/shorts/krN3C28ys5U?si=U10rnJkJ8S1nxTB7

https://youtube.com/shorts/m69soQrobKs?si=J0_Gf2NviDt0ZxpC

Last but not least, the vertical force is the last one I am looking for to occur in the kinetic sequence but plays a huge role in one's power production. As with the others, this one is usually occurring too late in the swing such as around impact which means it is not even being applied to the ball. What a waste! This is the "superpower" for some of my better players while my short knockers are barely even using it!

Here is a great drill to help improve the timing of that force as well as some great exercises for the gym:

https://youtube.com/shorts/-gCbeuoAWYw?si=pQla05Y-wmA2fWEj

Medicine Ball Exercises and Jumps:

https://youtube.com/shorts/zxNYnWLWFfU?si=Ml5OR66VYd0an8Q5

https://youtube.com/shorts/TUhN7QXZt0E?si=V9FAefa_UQ4LvW6l

Why Every Golfer Needs a Force Plate Assessment

Whether you’re a high-level competitor or a weekend golfer looking to gain more consistency, force plate technology provides the missing piece to unlocking your true potential. By combining this data with expert physical assessments, we ensure that your swing mechanics are not only sound but also optimized for your unique body mechanics.

If you're ready to take your golf performance to the next level, schedule an assessment with Back9PT & Performance today here: Contact

Let’s build a game plan that maximizes your strengths, corrects inefficiencies, and sets you up for long-term success on the course!