Jackson Reid
Golf speed training is a popular topic, with many golfers seeking to increase their clubhead speed and distance. While there is no magic swing tip, golfers can improve their speed through specific training programs and techniques. One key aspect is getting comfortable with swinging fast and pushing beyond your limits. This involves building endurance and challenging your body. Additionally, golfers can utilise tools like the Orange Whip LightSpeed or the Rypstick system, which offer speed-training videos and exercises to improve movement, coordination, and speed. Another important consideration is safety, as increasing speed without building strength and power can lead to a higher risk of injury. Overspeed training, for example, should be approached with caution and an understanding of its limitations. It is not a standalone solution and requires the golfer to already possess the ability to generate more power in their swing.
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What You'll Learn
Speed training vs. swing training
Speed training and swing training are two distinct aspects of golfing technique that are often conflated. While both are crucial to a golfer's performance, they require different approaches and areas of focus.
Speed training is about maximising nervous system efficiency and unlocking suppressed speed. It involves training the brain and body to swing the golf club faster, without necessarily improving the golfer's overall athletic ability. For example, a golfer can complete overspeed training and increase their club speed, but this will not translate to improvements in jumping, squatting, or sprinting. Speed training tools like SuperSpeed Golf's app and sticks can help golfers increase their swing speed.
On the other hand, swing training focuses on the technique and mechanics of the golf swing itself. It involves perfecting the golfer's form, including the position of the swing, grip strength, and wrist mechanics. Swing training aims to improve the power, accuracy, and consistency of the golfer's swing. Tools like the Orange Whip, Swing Trainer, and resistance bands can aid in swing training.
While speed training aims to increase the speed of the golf swing, swing training focuses on the technique and form of the swing itself. Speed training may involve using lighter clubs or sticks to swing faster, whereas swing training might focus on improving the golfer's ability to generate power through weight training or resistance bands.
It is important to separate speed and swing training during practice. Focusing on speed training allows golfers to push their limits and get comfortable swinging fast, which can lead to increased clubhead speed and distance. Swing training, on the other hand, helps golfers refine their technique and improve the efficiency and power of their swing.
Both speed and swing training are essential components of a golfer's practice regimen. By focusing on speed training, golfers can increase their swing speed and overall performance. Simultaneously, swing training helps golfers refine their technique, improve accuracy, and prevent injuries. Ultimately, a well-rounded training program that incorporates both speed and swing training will lead to more comprehensive skill development.
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Overspeed training
To perform overspeed training, golfers can use tools such as a $40 Amazon stick or SuperSpeed's training program, which consists of three training cycles with five levels each. Each cycle involves a primary training phase and a maintenance phase. The SuperSpeed app also offers protocols such as wrist mechanics, grip strength training, and fitness programs focused on mobility, lower body strength, core strength, and upper body strength.
It is important to note that overspeed training is not a standalone solution and should be paired with strength training to avoid injury. Golfers need to develop strength by providing enough stimulus, such as lifting heavy weights, to generate a physiological response beyond their current capacity.
Additionally, golfers should be mindful of their bodies' limits and not over-exert themselves. It is recommended to perform overspeed training every other day to give the body and fast-twitch muscles time to recover.
While overspeed training can help golfers swing the club faster, it does not improve their ability to produce more power as an athlete. It is a specific way to increase speed in a swinging motion, and golfers should not expect improvements in other athletic activities such as jumping, squatting, deadlifting, or sprinting.
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Building endurance
Trainer Trevor Anderson recommends focusing on the right body movements for as little as 10 minutes each day. This can include stretches and movements related to three categories: stability, mobility, and coordination. For example, you can try touching your right toe with your left hand, or balancing on one leg and rotating your upper body without moving your lower body. These exercises will help you improve your shoulder and hip mobility, which are important factors in the golf swing.
Cardiovascular training is another great way to build endurance. Long-distance cardiovascular exercises such as running, cycling, or swimming can increase your aerobic capacity and VO2 max, which will reduce fatigue when walking a golf course. Short explosive types of cardiovascular training like sprints, vertical jumps, and high-interval training programs can also benefit golfers by helping them create power and speed.
In addition to cardiovascular training, strength training is important for building endurance. This can include lifting moderately heavy weights to get your body used to moving heavier weight, as well as exercises that focus on improving your core strength and balance.
Finally, it's important to prioritize rest and recovery. Take days off between training sessions to allow your body to recover, and make sure to get enough sleep and stay hydrated.
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Golf-specific workouts
One key aspect of golf training is segmental rotation—being able to rotate one segment of the body independently of the other while maintaining stability. This can be achieved through exercises that use resistance bands. Place a resistance band or cable to the side of your trail leg while in a split stance, and pull the band across your body, extending it to the side of your forward leg. This improves your backswing, ball-striking, and rotational power.
Another exercise to improve segmental rotation is to place a mini-band above your knees and hold a bar or golf club across your chest. Step laterally in one direction while rotating your upper body in the same direction, then repeat in the opposite direction. This corrects improper weight shift and trains segmental rotation of the upper body independent of the lower body.
To increase swing speed, you can use overspeed training, which involves swinging a golf club faster than normal to unlock your suppressed speed. This can be done with super speed sticks or the stack system. However, it's important to note that this type of training should not be a replacement for strength training and can be dangerous if not done correctly.
Yoga, particularly slow shavasana flow stretchy yoga, can also be beneficial for golfers as it improves stability and flexibility, which are essential for a strong golf swing. Additionally, high-weight, low-rep workouts can be incorporated to build power.
Finally, a five-day ramping cycle can be followed to increase speed and accuracy. This involves gradually increasing the number of golf balls hit each day, starting with a warm-up of slow swings and working up to faster swings. Prioritize rest and recovery on days off to ensure the body is ready for the next training session.
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Instructor-led videos
The GolfForever app, for example, offers a 30-day free trial, after which it costs $24.99/month or $200/year. The app includes instructor-led videos that can be accessed by phone or tablet, as well as streamed to a smart TV. The videos are tailored to the user's flexibility, strength, fitness level, goals, needs, and available equipment.
The Orange Whip website also offers instructor-led videos as part of its speed-training program. The videos are led by an instructor who demonstrates proper movements while mixing in swing instruction. The typical "speed" segment is seven to ten minutes. Those who purchase the LightSpeed training club receive 30 days of free access to the video library, which includes swing-centric and total-body training videos. After the trial period, players can sign up for a membership subscription ($20/month, $45/quarter, or $120/year).
Speed-training guru Jaacob Bowden also offers instructor-led videos demonstrating his training philosophy, which focuses on isometrics and resistance bands. His program can be purchased for a one-time fee and includes access to training videos.
In addition to these options, there are likely many other instructor-led video options available on websites and apps dedicated to golf training.
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Frequently asked questions
Overspeed training is a nervous system hack that "tricks" your brain into unlocking its restriction on your ability to swing faster. It involves swinging an implement faster than you normally would, which can help you immediately increase your swing speed.
To improve your swing speed, you need to focus on both speed and power. You can use tools like the Orange Whip LightSpeed or the Rypstick, which offer speed-training videos and programmes to help you improve your movements and coordination. Additionally, you can follow a structured training programme that includes warm-ups, swing practice, and impact sticker drills to gradually increase your speed.
Some popular tools for speed training in golf include the Orange Whip LightSpeed, the Rypstick, and the Swing Trainer. The GolfForever app provides access to over 100 speed-training videos and a full library of additional content. The Rypstick programme recommends training three times a week for four weeks at each of its four levels, with sessions lasting 10 to 20 minutes.
Speed work and swing work are distinct aspects of golf training. When doing speed work, the focus is solely on the feeling of the club moving fast, without worrying about the intricacies of the swing. Separating speed and swing training allows for more effective practice and improvement in both areas.
Physical fitness and specific golf workouts can help improve your swing speed and overall golf performance. Strength training and improving your power output can lead to faster swing speeds and reduced risk of injury. However, it's important to note that increasing speed without building strength and power can increase the risk of injury.
