The GOAT 9 to 3 Drill
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The GOAT 9 to 3 Drill - Learn how to have instant control over the golf ball and how to stop being overly "handsy" and "armsy" with your swing. Also helps you stop early extension and over the top. If you need a medicine ball like this one, here is a link to get the same one on Amazon.com Medicine Ball w/ Handles and here is a link for the foam roller Foam Roller 36 inch
Learning how to use your core properly is what you're going to learn in this video.
And it's going to lead to the foundation for how to build power.
Using the big muscles in your body to swing efficiently and increase your consistency dramatically.
Because once you learn how to use your core, you'll stop using your hands incorrectly and your arms incorrectly.
And the best way to do that is with a medicine ball.
So I've got two things that you're going to need here.
You're going to need a medicine ball with handles.
This is very important.
I'm going to explain why in a moment.
And a foam roller that's about 36 inches high and roughly about six inches around.
I've put links in the description to both of these that you can get off Amazon really quickly and easily.
That'll be the exact same ones that I have here.
The reason you want to feel a medicine ball and use this together is going to teach you how to rotate correctly, using the big muscles in the center of your body, your core, Because that's what most golfers don't use in their swing, but almost all tour pros do.
And that's what you're going to see, why they're able to swing so efficiently and how you're going to know how to do it.
With a simple nine to three drill that, You're probably going to hit the ball further with this little nine to three drill than you do with your full swing.
So here's how to set up this little practice station.
So with the foam roller, you're going to put that roughly about a club with a club with and a half behind your heel here.
So my lead foot is my center.
My lead foot, if I do it from face on, Is just ahead of the center of the foam roller, and it's about six inches.
Or give or take, about a club width and a half in front of my heel, in front of the foam roller.
You'll see that gives my hip, my butt, a little bit of room where I can easily put my hand between the foam roller and my butt.
That's how you're going to want to set up.
And as we move through this, you're going to see, you're going to start bumping into this when you start using your core correctly.
To start to feel your core, What I want you to do is take the medicine ball and hold it just in your fingertips at first with the handles and hinge forward all the way over.
So at first we're not going to use the foam roller.
I'm just going to have you hinge forward.
So you're going to be tall through your legs.
Your back is going to be nice and flat.
Your chin is going to be pulled back.
Your shoulder is going to be pulled back.
And what you're going to feel is that you're going to use your core to rotate this ball back and forth.
So right now all I'm doing is engaging the muscles in my abs and my core, this obliques, a lot of different muscles here.
And if you're not used to feeling these, take your fingers like this and poke yourself in the belly pretty hard.
Like you're punching yourself in the belly with your fingertips.
That's going to get you to engage these muscles in your core and then poke to the side a little bit.
So kind of like somebody's punching in the side, you'll contract these muscles here and the same thing on this side.
These are the muscles that you're wanting to wake up using this medicine ball drill.
So as you hinge forward again, don't move your shoulders.
Don't try to move your arms, hold it lightly in your fingers and rock back and forth.
And as you're doing this, let the weight of the ball help move you into your trail leg and then into your lead leg.
Don't try to move your legs per se and your hips.
Try to move from your core.
And you'll see that as you do this, your pressure is going to move back and forth naturally.
Shoulders are nice and relaxed.
My arms are nice and relaxed.
That's why again, why you need a ball with handles on it.
I'm just lightly holding it with my fingertips and I'm just getting that rocking feeling back and forth.
And the more I relax my legs, The more I'm going to start finding that, my hips and knees are going to start to look like I'm making a golf swing.
All I'm doing here is just swinging the ball back with my ab, with my core and then through.
And as I relax my legs, they start responding to what my core is doing.
So you can see my trail leg.
I'm bracing into it as I go back and it's starting to straighten up a little bit and this leg's coming forward.
And then as I use my core to go back to the lead side, that my lead leg is now posting up and this leg's coming forward.
Exactly like what you're doing in the golf swing, but I'm just doing this with a medicine ball and using just my core.
So the more I relax my legs, the more they start moving exactly how we want them to in the swing.
So it's not you trying to think about pushing off your leg or pushing this leg back.
Those things happen naturally as we speed this up in just a moment, you're going to see just how natural it becomes.
So now that you've got the basic idea to feel your core engaged, to move your torso, instead of moving your arms or moving your hips, you're truly moving from the midsection of your body.
The trick to this is we've got two halves of our body, an upper, lower half.
The core is the part that intersects those two.
It's the part that's actually doing the moving, but it doesn't really look like it's moving a lot.
That's why it's so important to feel this.
And that's why the medicine ball comes in so handy.
So now we're going to speed this up a little bit, and I'm going to get your station set back up.
So where you've got your foam roller here, again, a club width and a half behind your heel.
So again, I can put my hand back here very easily.
And now, instead of being bent over all the way, just to get that feeling, you're going to start to raise up to where you'd be in a normal golf posture.
But if you're used to kind of setting up like this, where your belly button is kind of pointing out, instead of kind of pointing more at the ball, This will feel different because this is going to get you moving your shoulders and twisting your shoulders and your arms.
And you're going to roll your arms around.
That's going to dump the club inside.
So you need to get used to being hinged forward more from your hip socket to get your belly button to feel like it's pointing more at the ball because you want your belly, your core to begin moving that golf club.
And when you start doing this correctly, you'll find that if, for those of you who lose your posture and early extension, that's all coming from pushing incorrectly off this trail leg.
So what you want to feel instead is as I use my core to rotate this ball back, my arms are nice and quiet.
As I then use my core to help pull, the lead side is pulling while the trail side is pushing.
As I do that, I should find that my hip is going to naturally want to go deeper and bump into this instead of early extension and moving into the ball.
So I'll do this.
I'll get my set up here.
It's about six inches or so of club, club width and a half away from the foam roller back through.
And you'll see that as I, the ball and my core help pull me through and push me through from the trail side, because both are happening.
Anytime you're doing rotational movements in the body, one side is pulling and one side is pushing.
And so as I pull and push back, that is what drives my hip back.
And your legs need to be relaxed relatively in order for that to happen.
If you find that you're going like this and your hips are moving into the ball and away from the foam roller, It's because you're trying to tense up and you're contracting these muscle, and it's not allowing this to relax and move deeper.
And that's, again, you're not moving from your core, you're moving from your legs or your glutes or what have you too much.
So you want to feel that they're more responding to this, the weight that you're the core swinging this heavy ball back.
This is a six pound ball.
So it's not crazy heavy, but it does get you to want to engage your core.
And then as I move and rotate through that drives that hip back, but I'm never trying to push my hips back into a wall.
That's a drill that I see pretty commonly on the internet these days.
And people are showing you to kind of do this.
That's not what happens at all.
That should be a totally natural thing that you don't see tour pros actually going out there and trying to force their hips back.
Their hips are moving back because of how they're moving from their core.
And now as you start to speed this up, What you're going to find is you're going to find your feet starting to move in the opposite direction if you're using your core correctly.
And that's why I'm doing this in socks on a wood floor, because I want a low friction surface so that my feet can naturally very easily slide.
So I'm going to do this a couple of times to help you see what's going to happen.
And then you're going to feel this for yourself.
So again, I'll use the foam roller here, get it set up correctly, get loaded into my lead side a little bit as I rock back.
Now, what happened to my right foot there?
Watch again.
You see how it slides back and then gets pulled forward.
That is the proper motion when your trunk is responding to your core instead of you trying to drive off your trail foot.
That will always push your hips into the ball.
But if you're using your core to rotate back so as I get some momentum to the ball, I feel these muscles start to stretch a little bit more.
These are contracting a little bit more to get some more control over this ball.
And then as I unwind those muscles and relax my leg, it'll snap back straight.
But as I'm pulling from this lead side and pushing from this side, that actually pushes this foot back while this one would technically be going this way.
Now, again, you're not trying to do this with your feet, your feet and your legs are responding to the rotational forces that your core is generating.
So to get a feel for this, you should notice that as your trail foot becomes unweighted, as your pressure naturally shifts back to the lead side, that it starts to do this.
And then as you finish your pivot, it pulls it around.
So it should kind of do a little V kind of shape feeling.
You should feel that if you're not feeling that you're trying to move either from your upper body, your shoulders, trying to throw your arms or trying to drive off your feet, use your core and all of these positions that you've been trying to achieve in your golf swing, you know, increasing your spine angle, hip going back, getting posted up on that lead leg, they all happen naturally.
Now, Let's go in the gym and grab a golf club so we can do some mirror work before we go outside and start hitting balls with this nine to three drill and check this with the club position.
So once you've got your core activated and anytime you kind of get lost with this and you lose this feeling because we, a lot of times we don't use our core anymore, especially as we get older, we sit all the time and this is in a relaxed position.
Just poke yourself in the belly, Poke yourself in the side with your fingers and you'll start to feel those muscles start to engage again.
Because now that you grab a club, the temptation is going to be to start doing this, to get your hands really active, to get your arms really active.
And that truly is the crux of the golf swing, is getting your arms under control.
And the only way to really do that and still have power and consistency is to learn to move from your core.
And then your arms get to relax and they get to whip through the ball faster.
And the best way to feel that is with the nine to three drill.
You'll be shocked at how far you can hit the ball when you engage your core properly and stop trying to slap at the ball incorrectly with your arms.
So what you're going to feel first is you're going to work on getting your club to be moved by your core.
And it should feel exactly the same as you did with the medicine ball.
And then the checkpoints that you see in the takeaway are going to all happen naturally.
You're not going to fight the club rolling open.
You're not going to fight the club going inside.
If you just use that medicine ball with the handles feel, then the club is naturally going to go back and those checkpoints are all going to be hit.
So from here, all I need to do now is then unwind and use my core to bring the club back through.
And as I'm doing this at first, I'm going to keep my hand action to a minimum because I'm trying to learn, teach you to feel how to use your core and not use your hands.
And as you add speed, the release will happen naturally, but golfers tend to use their arms and hands in a very haphazard way.
That's very disconnected from the rest of their body.
So when you're doing this at first, when you're going back to nine o 'clock, so just into the takeaway.
And as you rotate through there, you'll see that my arms are still both very straight and the club face has not released yet.
I don't want to release the club face yet.
I want to want you to learn how to come through the ball very square.
So you can see the club face is never changing at first when I'm doing this nine to three drill.
The only way that that club is going to have any speed is the faster I rotate from my core.
So this immediately should give you way more consistency.
If you're used to struggling with what your arms are doing and you're not engaging your core, that club face is always having to be timed with a flip.
And you can learn to do that, but it's really takes a lot of pounding of a lot of golf balls.
You'll see most modern players who are very powerful and very consistent is that there's a very stable, quiet club face going through the ball.
And that can only happen when you're moving through the core.
So once you get a feel for this, You're hitting your takeaway checkpoints and you're starting to be able to pivot and rotate very quickly.
What you're going to want to practice is when you want to hit that nine to three drill further.
And this is really when you're not setting your wrists at all and just doing takeaway to three.
So this is nine three o'clock there.
The ball's not going to go very far at first.
As you want to hit it farther, you start boosting your rotational speed.
You start loading more dynamically.
So instead of kind of going back in a controlled manner like this and coming through, that's only going to go 30, 40, 50 yards.
When I want to add speed to it, I'm going to load back more quickly with my core.
I'm going to load into this trail leg a little bit more aggressively.
Again, my core is going into that leg and then I'm going to use that to pivot more quickly.
So I'm going to go from a little bump and run chip shot to that's going to be a powerful driving shot.
That's not going to leave the target line.
It should be dead straight because you're not doing any manipulation with the club face.
The club face is exactly like you had it at address during the takeaway.
We don't change it at all.
As we come back to impact, it's dead square and driven through with the core rotation.
So that's what you're wanting to start to build up to is quick.
So even there, I went past three o'clock because I had more rotational speed.
So you're going to go nine to, you know, maybe one o'clock as you start adding more speed.
But again, no wrist set yet.
What you're wanting to feel is get your core to begin to drive through and your arms to stay straight and moving in sync with your core, just like you did with the medicine ball.
Once you've got a feel for that and you can hit all these balls, laser straight at the target and control it very consistently just by moving your core, then you want to start adding a little bit of wrist set.
And so what you'll find then it's the same move off the ball.
My core is driving everything.
My legs and hips and shoulders are responding to what my core is telling them to do.
And then I'm just going to add a little bit of wrist set.
And this is really just going to be a matter of just relaxing the hands slightly.
And the momentum of the club is going to begin to set the club for you.
So here.
Now, just from that little tiny swing, a little tiny backswing, I felt like I only turned in, you know, my nine o'clock position.
And then as I set the wrist, The momentum of the club and a little bit more time in my backswing swings my arms back a little bit further.
But then I still end up in a full follow through with a lot of speed.
But I truly move just from my core, I'm not trying to force my arms down, not trying to force the club down.
I'm getting my nine to three, my load here with my core, setting the wrist and then going and then firing.
And this is a great time if you're out at the range to practice with your foam roller, or if you're doing it at home in your backyard, set this up again, start out with the little baby swings, either bump it or knock it over.
And then as you get where you can do that every single time, your hip should hit that foam roller every single time, even if it's a light brush, it depends on how far away you're standing.
If you get tired of knocking it over all the time, stand just a little bit further away, you know, maybe two club with club heads, give or take away from the foam roller, and then you'll just kind of bump it.
But get used to that feeling and control with that rotation.
And then once you start adding speed to it, you should bump it still same thing.
So again, all core speed, my hands and arms are whipping through because my body, my core is driving them through.
So practice that move, get it perfect from here to here, get it perfect from nine to three, no wrist set, no arm swing, just core driven, get your legs to start to move naturally and feel that they're being moved out of the way, not because you're trying to use your glutes and hamstrings that much.
They're really going to listen to what your core is telling them to do.
And you will hit the ball very clean, very pure.
If you're not doing that, you're just adding something to it, you're adding arms into it, you're adding hands into it, check your tension levels and go back to feeling that tension.
We're using the medicine ball because it'll instantly get you to start to activate your core when you do it correctly.
David
Craig (Certified RST Instructor)
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