How to train with BAL.ON

A step-by-step guide for all grades 

If you are working on your golf swing and looking for a good scaffolding of skill, BAL.ON is your training tool of choice. In this step-by-step guide, you get an overview of a systematic, progressive training method that leads to better and faster golf swings. 

Individual versatility, general validity

One of BAL.ON’s foremost advantages is its versatility – you can train for whatever goal you have set, in whatever part of the game. Improving the drive, optimizing iron shots, getting better at the chip or the putt: these are all formidable uses, in which BAL.ON can bring its feedback quality to fruition. Additionally, you can integrate BAL.ON into almost any session you do with your coach. The information BAL.ON provides on motion quality and timing benefit countless training targets between coach and student. 

However, beyond the numerous individual applications of BAL.ON, there is also a more universal outline of training available – akin to a general growth path with BAL.ON that all golfers can follow and benefit from, no matter their individual goals on specific issues of golf technique. This article explains the outline of this path, a succession of trainings, and the rationale behind it. 

Start off mastering swing key positions

The first phase is easily described: train BAL.ON’s basic metrics preferably in this order: start with Setup, then go to Impact, then Backswing. Setup is important because starting with the right weight distribution improves your entire performance throughout the swing. 

Find the right pressure ratio at setup with the BAL.ON heatmap.

Setup is less difficult to master as it is difficult to respect – too often we take it for granted, focusing on the more obviously demanding parts of swing technique. Use your heatmap to distribute your weight along the ratio of 55% lead leg and 45% trail leg as a target area when addressing the ball. Stay a short while and feel this evenness, or almost evenness, let it sink in. Try to reproduce this feeling as fast and as reliably as possible. It sets you up for stability in the entire kinetic sequence of the golf swing.

Exact measurement, keen proprioception

Next, cultivate the right pressure distribution at impact, namely about 70% on your lead leg. One decisive factor for shot quality is your capacity to create this pressure distribution willingly. Relate to the precise measurement of the BAL.ON heatmap, but also sharpen your senses as to how this distribution feels. Once you have this feeling anchored it becomes much easier to reproduce the correct motion.

The right pressure distribution in backswing is also called “loading the trail leg”.

As the last of the basic metrics, turn your attention on the Backswing metric and aim again for a 70% pressure distribution at the top of backswing – but this time on your trail leg. Again, grow your sensitivity for the build-up of this pressure. Sometimes it helps to picture yourself compressing the ground under the trail foot. This is physically impossible, yet the feeling still helps. 

Coaches often refer to the tensing muscles of your trail leg and glutes as “loading”, another useful mental image to prepare yourself for a forceful downswing. 

Train, eat, sleep – repeat

As with many other instances of technique training, repetition is king. For the first 100 sets, some BAL.ONistas even advise to leave the ball out of the practice and focus on the sheer movement: a demanding but rewarding grind. Put in some other 100 reps with the ball until you have achieved a metrical rating of about 70% within the BAL.ON app. Then it’s time for your second training phase.

Second level: the fine artwork of rhythm and timing

Start off the second phase with the most basic of the advanced BAL.ON metrics: Rhythm. It measures the timing ratio between backswing and time to impact. If this ratio is constant, your rating will be positive. A sound rhythm is a good indicator your swings are repeatable. This leads to a firm technique base and to consistency, a virtue every golfer strives for – repeatable swings are better swings.

The next step would be a direct, steep climb up the mountain: the Transition Timing metric, rating you along what some consider the toughest move to master in golf. Transition is a motion phase close to the end, but still within backswing. 

Drop, shift, whiplash!

As established within the basic training phase, shift a good 70% of your pressure towards the trail leg during backswing. Then do two things in fast succession: let your body sag a little (also called unweighting, see our article on pressure) and shift your pressure back fast and wide towards the lead leg. Within this rapid move, try to get maximum pressure onto the lead leg. 

The important part is to initiate the body drop and the pressure shift while your backswing momentum is dying, but still present. Hence, for a split second, your upper and lower body will move in different directions. This will cause a slight torsion in your body, enabling a whiplash effect that propels your club faster. 

Transition is considered by some to be the toughest move to master.

Transition Timing might require you to repeat the specific drill for it within the BAL.ON app. It could prove hard work, but it’s worth it – a good rating in Transition Timing sets you up for high clubhead speed and thus longer shots.

Vertical Timing for longer shots

By comparison, your next step is a little easier on the motion, yet tougher on the timing demands: optimizing Vertical Timing. This metric checks whether you exert the maximum vertical pressure in a tiny glimpse: during downswing, when lead arm to shaft is parallel to the ground. More pressure here means more acceleration on the clubhead and hence potentially greater hitting distance.

It's crucial for the peak of pressure to occur in the right phase of downswing.

Now, there is always a peak of pressure during the golf swing. It’s the timing that matters – if you’re beyond by a fraction, it’s useless. To get the timing right, you need BAL.ON’s pressure data as a reference and the exact measurement. No other analysis, no camera, no monitor, no coach can get you this kind of insight.

Join rotational and vertical forces

The final training phase we suggest is around Max Vertical. To score well in this metric you need to perfect the unweighting move again: a short, fast squat and a charging back up as if you were kicking the ground. 

The purpose of the squatting is making good use of ground reaction forces. Drop swiftly and focus your body dynamics on the ensuing push. With the starting of the downswing your lead leg should push off the ground strongly. This action creates a whip effect that propels your club even faster.

With Max Vertical, add the vertical oomph to a largely rotational move.

Again, the timing needs to be on the spot: the upward push of your legs should coincide with your lead arm being parallel to the floor. Because of the natural time lag within the kinetic chain, you should initiate the push with the start of the downswing.

The ground reaction forces will add vertical spur to the rotational force you already generate in the golf swing. This addition results in more clubhead speed and thus longer shots. 

Better moves, farther shots

As a systematic improvement scheme, this learning path helps golfers develop skill in a progressive way. From mastering simple swing key positions over to perfecting rhythm, from there to honing timing minutiae you establish a coherent framework of improved golfing technique. It comes with a price tag, as you certainly need to put in the training hours. It also comes with a singularly satisfying result: your fellows golfers realizing that when it comes to shot length, you can’t get ahead of a BAL.ONista.