Golf Speed Training: How To Use Power For Speed

It is becoming more apparent when watching the best players in the world that they are becoming faster, stronger and more athletic. The benefits of speed in your golf swing can be huge, as we don't get huge amounts of time to generate force.

With around half a second to power up that swing, we want to make sure you are in the best shape to crush it every time. With that in mind, we asked expert golf strength and conditioning coach Jamie Greaves to share some fast-paced moves to build into your workouts...

What is golf speed training?

Golf speed training can be completed using many different exercises, and I like to use a real variety with my students. As you will see in the video below, I demonstrate a range of lower body explosive movements, including how you can use a medicine ball to seriously increase your speed and power.

Four-time Major Winner Rory McIlroy also uses a lot of medicine ball work in his gym routine, helping him to achieve that trademark athletic swing.

Lower Body Explosive

These exercises increase lower body power, which has a high correlation to how fast we can swing a golf club. Highlighted in the video are the sprinter step, which is aimed at beginners (in terms of exercise experience); the broad jump for intermediate level; and the band assisted jump, an exercise for those at an advanced level.

Med Ball Explosive

Med ball exercises help develop upper body power and athleticism. They're also a fun way to practice similar movements that you would see in a golf swing. The video below outlines three different medicine ball exercises, including the med ball toss, the med ball slam and the med ball rotation slam.

Does speed training work in golf?

Yes, absolutely. Jumps, throws, sprints and speed swings are a fantastic way to get you used to moving quickly and can really complement your mobility, strength and golf stretch work. 

What I would stress, however, is they are add ons to strength work, not a substitute. So many golfers skip strength work and immediately opt for throws, jumps and speed swings, as they find those activities more fun to complete.

This will potentially limit your speed gains. To use a car analogy, strength training essentially gives you a bigger engine, but it could also increase injury risk (that's why it's also a good idea to do some lower back exercises for golf).

Strength is the foundation, and the power and speed work is the cherry on top of the cake.