Speed Training for Golfers: Building Explosiveness
In golf, speed is power. The faster you can swing your club while maintaining control, the farther your ball will travel. But speed in golf is not just about swinging harder—it’s about training your body to move explosively while maintaining balance and control. This guide will show you how to build speed in your golf swing through targeted exercises, effective drills, and advanced training techniques.
Why Speed Matters in Golf
Speed is a critical factor in golf because it directly affects the distance you can achieve with each shot. Clubhead speed—the speed at which your club strikes the ball—determines the force of impact. The faster your clubhead speed, the greater the potential distance.
But speed isn’t just about swinging faster. It’s about building explosive power in the muscles that drive your swing, including your core, hips, shoulders, and wrists. Proper speed training improves your ability to generate force quickly, leading to a more powerful and consistent swing.
Key Muscles for Speed in Golf
Core Muscles: Control rotation and power transfer.
Hip Flexors and Glutes: Drive rotational power in your swing.
Shoulders and Upper Back: Maintain stability and generate club speed.
Forearms and Wrists: Control the clubface and release speed.
Understanding Explosive Power for Golf
Explosive power is the ability of your muscles to generate maximum force in the shortest time possible. For golfers, this means being able to accelerate your club rapidly while maintaining control.
Training for speed in golf means focusing on fast-twitch muscle fibers—the fibers responsible for quick, powerful movements. These fibers are best developed through exercises that emphasize speed, plyometrics, and power.
Speed Training Exercises for Golfers
1. Medicine Ball Rotational Throws
Purpose: Develops rotational power for faster swings.
How to Perform:
Stand sideways to a wall, holding a light medicine ball (4-6 lbs).
Rotate your hips and throw the ball against the wall as fast as possible.
Catch the ball on the rebound and repeat.
Repetitions: 3 sets of 8-10 throws per side.
Pro Tip: Focus on explosive hip rotation, not just arm movement.
2. Speed Stick Drills
Purpose: Trains your body to swing faster without losing control.
How to Perform:
Use a lightweight speed stick (or an alignment stick).
Swing it as fast as possible without losing balance.
Perform 10 swings on your dominant side, then 10 on your non-dominant side.
Repetitions: 3 sets of 10 swings per side.
Advanced Variation: Use an overload/underload set—alternate between a heavy and light speed stick.
3. Jump Squats
Purpose: Builds explosive lower body power, which translates to faster hip rotation.
How to Perform:
Stand with your feet shoulder-width apart.
Lower into a squat, then jump explosively upward.
Land softly, immediately lowering into the next squat.
Repetitions: 3 sets of 8-10 reps.
Pro Tip: Focus on speed and height rather than just depth.
4. Cable Rotational Pulls
Purpose: Strengthens the core and improves rotational speed.
How to Perform:
Attach a cable at chest height.
Stand with feet shoulder-width apart, holding the handle with both hands.
Rotate your torso explosively, pulling the cable across your body.
Repetitions: 3 sets of 10 reps per side.
Advanced Tip: Use a lighter weight for speed, not maximum strength.
5. Plyometric Push-Ups
Purpose: Enhances upper body explosive power, improving swing speed.
How to Perform:
Start in a push-up position.
Lower your chest towards the floor.
Push explosively so your hands lift off the ground.
Repetitions: 3 sets of 6-8 reps.
Advanced Variation: Clap your hands during the push-up for greater challenge.
Drills to Increase Swing Speed
1. Weighted Club Swings
Use a slightly heavier club (like a swing trainer).
Practice 10 swings focusing on speed, then switch back to your regular club.
This improves your swing speed without sacrificing control.
2. Step-In Swing Drill
Stand normally with your club.
Step forward with your lead foot as you swing.
This helps you develop a faster weight transfer, increasing swing speed.
3. Speed Swing Intervals
Perform 10 fast swings with a lightweight club.
Rest for 30 seconds.
Repeat for 5 sets, focusing on speed without losing form.
Advanced Tips for Building Speed in Golf
Maintain Relaxed Grip Pressure: A tight grip slows down your swing. Keep your grip firm but relaxed.
Improve Your Mobility: Speed depends on the ability to rotate quickly. Prioritize hip, shoulder, and thoracic mobility.
Use a Speed Training Device: Tools like speed sticks or weighted clubs can help you safely increase swing speed.
Incorporate Power Plyometrics: Box jumps, skater jumps, and bounding help develop fast-twitch muscle fibers.
Strengthen Your Core and Hips: A strong core stabilizes your body, while powerful hips generate rotational speed.
Common Speed Training Mistakes to Avoid
Over-Emphasizing Arm Speed: Speed comes from the body’s rotation, not just the arms.
Ignoring Core Strength: A weak core reduces your ability to transfer speed to your club.
Using Heavy Weights Only: Speed training is about fast movements with light weights, not slow heavy lifts.
Neglecting Mobility Work: Tight hips or shoulders limit your ability to swing quickly.
Not Tracking Progress: Use a speed radar or app to measure your swing speed and track improvements.