3 Keys to Improving Your Swing Speed
![Improve Your Golf Swing Professional woman golfer teeing in golf tournament](https://www.trainheroic.com/wp-content/uploads/2022/11/AdobeStock_505332297-scaled.jpeg)
Dr. Matthew Styf, PT, DPT is a certified clinical orthopedic specialist and S&C specialist based out of Massachusetts. He’s passionate about athletes of all ages achieving their fitness goals, whatever they may be. In this blog, he explains how you can improve your golf swing without any fancy equipment or training devices.
![Blog section divider-01](https://www.trainheroic.com/wp-content/uploads/2021/07/Blog-section-divider-01.png)
![Blog section divider-01](https://www.trainheroic.com/wp-content/uploads/2021/07/Blog-section-divider-01.png)
Change the Way You Train
Mobility + Power + Strength = Faster Golf Swing
What you really need probably isn’t a fancy training device. It’s a comprehensive program that focuses on mobility, power, and strength.
We can easily take this to physics class to discuss why all of these are key components to improving your swing speed, but that’s not why you’re here. Just know it all comes down to F=ma. (Force = mass x acceleration.)
Improved Mobility = Increased Velocity
Mobility is a huge component that is rarely addressed when it comes to increasing your power output. Most professional golfers have a certain degree of above-average mobility in the rotational centers in their bodies — the mid-back/thoracic spine, hips, and shoulders.
If you have a limitation in one of those areas, see a medical professional or physical therapist to determine if those limitations are changeable or if they’re anatomical (which means you’ll need to work around them).
Increasing the rotation your body can achieve allows the club head to travel farther.
The farther the club travels, the faster it will be going when it hits the ball (velocity). Improving your rotation is usually done through stretching and targeted dynamic/active mobility drills.
Develop Power to Move Faster
Power is the meat and potatoes of swing speed development. Increasing your body’s ability to move fast is key. This is achieved through plyometrics, sprinting, med ball slams & tosses, overspeed training, and Olympic lifts.
Do you have to have all of these in your program? NO! Everyone responds differently to these power stimuli. I recommend narrowing it down to a few you enjoy doing that show results.
![Develop an Explosive Swing Man swinging golf club on the course in summer](https://www.trainheroic.com/wp-content/uploads/2022/11/AdobeStock_478238268.jpeg)
![Develop an Explosive Swing Man swinging golf club on the course in summer](https://www.trainheroic.com/wp-content/uploads/2022/11/AdobeStock_478238268.jpeg)
Build Your Engine by Building Your Strength
Strength training is what most golfers need to do more, but they understandably don’t want to waste precious time that could be spent on the course. Strength training is where you build your body’s engine and capability to handle increasing speeds.
Keep in mind that when training for golf, you need to address all planes of movement, especially the frontal and transverse planes. That’s where the game of golf is mostly played.
![Make Sure to Work All Planes of Movement Anatomical planes examples for medical human body transection outline diagram.](https://www.trainheroic.com/wp-content/uploads/2022/11/AdobeStock_490345011-scaled.jpeg)
![Make Sure to Work All Planes of Movement Anatomical planes examples for medical human body transection outline diagram.](https://www.trainheroic.com/wp-content/uploads/2022/11/AdobeStock_490345011-scaled.jpeg)
Golf Swing Sample Workout
The order of operations matters just like it did in math class all those years ago. Movement preparation/warm-up comes first, followed by mobility work that primes your body for your workout.
Then progress to power development. This comes before the strength work because you don’t want to be fatigued when performing fast and explosive movements. You want to be fresh here to make sure you’re giving your central nervous system adequate time to recover (yes, rest!) between sets.
An ideal workout should follow this layout and include exercises that target these muscle groups:
Warm-up
- Get the blood flowing with a light jog or 3-5 minutes on a cardio machine and some dynamic stretching
Targeted Mobility
- Shoulders
- Hips
- Thoracic spine
Coach’s tip: Find all of your mobility exercises with this comprehensive guide:
Mobility Exercises 101: Your Complete Guide From Head to Toe
Power development
- Rotational tosses
- KB swings
- Rotational presses
- Isometric and explosive pairings
Strength Work
Don’t Forget: Proper nutrition & sleep
This layout is intentionally generic to allow creative freedom for you or your trainer. I have my personal favorite exercises, but everyone is different. I suggest exploring and finding movements you like for each muscle group. (If you actually enjoy the movements you’re doing, you’re more likely to keep doing them!)
When it comes to accomplishing your golf-specific or general fitness goals, consistency wins.
Find Your Perfect Training Plan
Sometimes all you need to reach your destination on your fitness journey is an expert guide. We've got you covered. Browse from thousands of programs for any goal and every type of athlete.
Try any programming subscription free for 7 days!
Want Training Tips, Exercise Guides & Knowledge Bombs Sent to Your Inbox?
Sign up for the FitNerd newsletter from TrainHeroic
Related articles
Slow Reps vs. Fast Reps
You’ve probably noticed that some people in the gym tend to perform their reps as fast as possible, whereas others take a slow and controlled approach. But which is better? Dr. Andy Galpin is a Professor of Kinesiology at the Center for Sport Performance at California...
How to Do Leg Extensions Without a Machine
Short shorts are the new stinger tanks. Rocking those big tree trunks with canyon deep cuts is so hot. Leg extensions are a bodybuilding staple—they isolate your quads, the front-facing muscle group of your thighs, by flexing (bending) and extending (straightening)...
Tried-and-True Methods to Fix Plantar Fasciitis
What is Plantar Fasciitis? If you’re new to running or returning to it after a break, you might have been blighted by plantar fasciitis, a fancy name for an annoyingly common foot problem. It’s when the band of tissue that connects your heel to your toes (the plantar...
![TH Identity Mark](https://www.trainheroic.com/wp-content/uploads/2022/06/Artboard-37_1-150x150.png)
![TH Identity Mark](https://www.trainheroic.com/wp-content/uploads/2022/06/Artboard-37_1-150x150.png)
Join the community
Sign up for the latest training news and updates from TrainHeroic
![White logo updated-01](https://www.trainheroic.com/wp-content/uploads/2021/07/White-logo-updated-01.png)
![White logo updated-01](https://www.trainheroic.com/wp-content/uploads/2021/07/White-logo-updated-01.png)
About TrainHeroic
Made with love, sweat, protein isolate and hard work in Denver, CO
© 2023 TrainHeroic, Inc. All rights reserved.