1) Strengthen Your Legs
Power is created from the ground up – your legs need to be strong and stable as they connect you to the ground and are your biggest power generator.
Suggested exercise: Posterior Lunge
Step back into a lunge position and then step together again. Alternate legs and make sure your front knee is tracking over your third toe throughout the exercise.
Repetitions: 10 each leg, alternating (20 total) Sets: 2 to 3
2) Mobilise Your Hips
Power is created from rotation or creating a coil. Your hips are a big power producer so for them to rotate they need to be mobile. If your hips are stiff they will not have a full capacity to rotate, resulting in a significant power deficit.
Suggested exercise: Spiky Ball Glutes – ‘Search and Destroy’
Massage your spiky ball around your hips and butt, concentrating on sore and tender spots. 3 minutes each side
3) Mobilise Your Thoracic Spine
The second area of your body that needs to be mobile to create a full coil is your thoracic spine or mid-back. Again, if this area is stiff and tight you are robbing yourself of a full rotation.
Suggested exercise: Quadruped Reach-backs with Rotation
With your hand placed gently behind your head, pull elbow back and squeeze your shoulder blade back and down while adding some torso rotation. Repetitions: 10 each side. Sets: 2 to 3
4) Include Speed-Specific Exercises In Your Fitness Routine
Although strength is a foundation for speed, performing only strength training will not be overly efficient in making you swing the golf club faster. You need to train your body to move in a fast and explosive manner. Speed training is an advanced concept so always engage with caution and under proper instruction and ensure you have the strength foundation to prepare you for speed training.
Suggested exercise: Baseball Speed Swings
Perform full-body baseball swings using a dowel stick (stick needs to be lightweight). Focus on recruiting your whole body to execute an explosive movement. Repetitions: 10 speed swings. Sets: 5
