Balance isn’t just about standing still—it’s about how well you control movement through your feet, ankles, and hips.
Your ankles play a huge role in weight shift, ground reaction force, and maintaining posture during the swing.
Why It’s Good for Golfers
If your ankles are weak or unstable, you’ll lose your base—leading to sway, slide, or early extension.
Training balance and ankle stability helps:
- Improve transition and tempo
- Add power from the ground up
- Reduce injury risk (especially sprains, foot pain, and knee issues)
How To Train It
Single-Leg Balance on a Disc + Ball Toss
- Stand on one leg on a balance disc or foam pad
- Hold a light ball (tennis or med ball)
- Toss it against a wall or with a partner
- Catch and stabilize between each toss
→ Do 3 sets of 30–45 seconds per side
💡 Want more challenge? Close your eyes or rotate the torso slightly as you toss
Y Balance Drill
- Stand on one leg
- With the free leg, reach forward, then diagonally back (both sides), tapping the floor
- Make a “Y” shape with your reach points
→ Repeat 3 rounds per side
💡 Keep the standing foot planted and torso stable—move from the hip
Common Mistakes
- Letting the knee cave inward (watch alignment)
- Rushing the reach—slow = controlled
- Skipping the foundation—start on flat ground before discs
Golf Benefit Snapshot:
| Goal | How It Helps |
|---|---|
| Lower body balance | Maintains posture and pressure control |
| Ankle strength | Improves weight transfer and footwork |
| Swing consistency | Reduces lateral sway and loss of tempo |
Balance isn’t just for beginners. Even pros train it daily.
Build these into your warm-up or rest days—your swing starts from the ground up.
Looking for more? Get the full golf-first training plan with our eBook.