Watching the best players in the world now, it is clear that they are becoming faster, stronger and more athletic.
The majority of them will spend a significant portion of their preparation time working on the best golf exercises, in a bid to finely tune their body, utilising a range of power and strength activities to give themselves the best chance of success on the course.
While you might not be able to replicate their swing (just yet), you can follow their lead in terms of your fitness and one other key aspect.
Speed in your golf swing is vital, as we don't get huge amounts of time to generate force, but how can we maximise this to capture those precious extra yards?
Well, we asked expert strength and conditioning coach Jamie Greaves to demonstrate some fast-paced exercises that you can add to your workouts.
With only around half a second to wind up that swing, we want to make sure that you are in the best shape to deliver every time, so give some of these a try...
Golf Speed Training: Harness And Unleash Power In 2025
Jamie Greaves is a strength and conditioning coach and an avid golfer. He played college golf in America, where he reached a handicap of +2. Whilst playing in the States, Jamie discovered a love for fitness and how proper training can positively influence your golf game. Now TPI Fitness Level 3 Certified, Jamie has his own studio at Northampton Golf Club. He trains players of all ages and abilities both in person and through his JG Golf Fitness App. He also works with a number of Tour professionals, including Charley Hull, Lauren Taylor and Meghan MacLaren.
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.
A medicine ball is a brilliant way you can really increase your speed and power, and as you can see in the video below, I demonstrate a variety of explosive lower body movements that you can try with one.
Recent Masters Champion and Career Grand Slam winner Rory McIlroy also uses a lot of medicine ball work in his gym routine, helping him to achieve that trademark athletic swing and unfathomable distance off the tee.
Lower Body Explosive
These exercises increase lower body power, and are a great part of any leg workout for golf.
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 are a great addition to any golf strength training workout, but can also be used to develop speed.
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.
FAQ
Medicine balls can be great for developing strength but also can be utilised for speed training in golf
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.
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