Most golfers chase swing fixes when the real problem is hiding in plain sight — underneath their feet. If you're rising out of your posture, sliding off the ball, or crashing down through impact, no amount of mechanical adjustment will stick until your body learns how to stay grounded.
That's not a technique issue. It's a proprioception issue. And Golf Channel Academy Lead Instructor Brian Jacobs has a drill that trains your nervous system directly.
The drill
Brian Jacobs — Golf Digest Best in State (New York), Golf Magazine Top Teacher to Watch, two-time Western New York PGA Teacher of the Year, Gray Institute Certified Functional Movement Specialist, and Lead Instructor for Golf Channel Academy — uses the TrueStrike block from the pathpal kit to intentionally challenge a golfer's base of support.
Setup
- Take an 8-iron with a target of 80–100 yards
- Place the TrueStrike block under your trail toe — soft contact, not a full stand
- Swing with the goal of maintaining your tilt and balance throughout
- Repeat on the lead side and identify which feels less stable
- When comfortable, remove the block and hit normally — feel the difference
The instability created by the block forces your nervous system to work actively to maintain posture. When you remove it, your body has already recalibrated — and the result is noticeably better balance and ground interaction on every swing.
Almost every golfer will find one side more stable than the other. That asymmetry is the drill talking — it tells you exactly where your balance and ground interaction need the most attention.
Watch the drill
View the full guided drill on pathpal →
Why it works
This drill is grounded in motor learning science — Brian holds an MS Ed with a specialization in exactly that. When you train on an unstable surface, your brain recruits stabilizing muscles it normally ignores and sharpens its sense of where the body is in space.
That recalibration transfers directly to your normal swing.
It's the same principle behind balance board training in physical therapy and athletic performance — applied specifically to the three planes of motion a golf swing demands.
Brian points out that almost every golfer will find one side more stable than the other. That asymmetry is the drill talking — it tells you exactly where your balance and ground interaction need the most attention.
Who this is for
- ✓Golfers who rise out of their posture or early extend through impact
- ✓Players who slide laterally on the backswing or downswing
- ✓Anyone whose balance feels unstable at the finish of their swing
- ✓Golfers working on improving their ground interaction and footwork
Try it
Before your next range session, run 10 swings on the trail side with the block and 10 on the lead side. Note which feels shakier. Spend extra reps on that side, then remove the block and hit five normal shots.
You'll feel the nervous system adaptation almost immediately.
This drill requires the TrueStrike block from the pathpal training system. Shop the TrueStrike or explore the Complete Training System to get everything you need in one kit.
Related drills
Balance and lower-body stability connect directly to several of the most common swing problems. If this drill resonates, these three are natural next steps on the same training path.
The Hip Slide Stopper Drill
Taught by David Potts (Golf Digest Best Teacher). Uses a physical barrier at the lead hip to eliminate lateral slide in the downswing and train true rotation — the complement to proprioceptive balance work. View drill →
The Sway Stopper Drill
Taught by Eric Barlow (PGA Master Professional). Fixes backswing sway and trail leg instability — exactly the kind of movement pattern the One-Footed Balance Drill reveals on the trail side. View drill →
The Anti-Early Extension Drill
Taught by Matt Tindale. Trains the body to stop the lead leg from extending early through impact — the posture fault that balance training like this drill is specifically designed to address. View drill →
About the instructor
Brian Jacobs is a Golf Digest Best in State instructor (New York), two-time Western New York PGA Teacher of the Year, Gray Institute Certified Functional Movement Specialist, and Lead Instructor for Golf Channel Academy. He holds an MS Ed with a specialization in motor learning and is based at Brian Jacobs Coaching in Rochester, New York.
brianjacobscoaching.com · @brianjacobsgolf · @BrianJacobsgolf on X · YouTube · Follow pathpal on Instagram
Frequently asked questions
What is proprioception and why does it matter in golf?
Proprioception is your nervous system's ability to sense where your body is in space. In golf, poor proprioception leads to common faults like rising out of posture, lateral slide, and balance breakdown at the finish. Training it directly — rather than chasing mechanical fixes — helps the improvements stick.
What equipment do I need for this drill?
You need an 8-iron and the TrueStrike block from the pathpal training system. Place the block under your trail toe — soft contact only. No other equipment is required.
How many reps should I do before removing the block?
Brian recommends 10 swings on the trail side and 10 on the lead side. Note which feels less stable, spend extra reps on that side, then remove the block and hit five normal shots. The nervous system adaptation should be noticeable almost immediately.
Is it normal to feel more unstable on one side than the other?
Yes — Brian points out that almost every golfer will find one side more stable than the other. That asymmetry is useful information. It identifies exactly where your balance and ground interaction need the most focused work.
Will this drill help with early extension?
Yes. Early extension is often a symptom of poor balance and proprioceptive control — the body rises out of posture because it isn't stable enough to stay in it. This drill trains the stabilizing muscles that keep posture intact, which directly reduces the tendency to early extend through impact.
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