Increase the Speed of Your Golf Swing With Strength Training and Plyometrics | STACK
X

Become a Better Athlete. Sign Up for our FREE Newsletter.

Increase the Speed of Your Golf Swing With Strength Training and Plyometrics

June 9, 2011

Every golfer’s dream is to thwack a golf ball with the strength of Paul Bunyan, then watch it sail over the fairway and onto the green. The unfortunate reality is that many young golfers lack the swing speed necessary to drive for distance. That’s why they should begin incorporating strength and plyometric exercises into their workouts.

“Research indicates that increases in swing speed of as little as one mile per hour can add from one-and-a-half to three additional yards of carry,” says PGATour.com writer Sean Cochran. “This information indicates that an improvement of just five miles per hour in swing speed can correlate to an increase of up to 15 yards of additional distance.”

No wonder golfers everywhere are searching for ways to improve their swing speed. Two easy ways are to assert force against resistance and to generate that force quickly.

Stewart Cink, winner of the 2009 British Open, combines strength training and plyometrics in his workouts. Christopher Noss, PGA Tour conditioning coach, uses a physioball in Cink’s strength training to strengthen his core and challenge him to maintain stability. Cink’s workout also incorporates a number of plyometric exercises, including the Scissor Jump, Rocket Jump, Squat Jump, Split Jump, Star Jump, Wall Bangers and Med Ball Twist Toss.

Below, view one strength and one plyometric exercise from Cink’s training. Golfers hoping to improve their swing speed should emulate Cink.

Stewart Cink Physioball Alternating Chest Press

  • Place the physioball between your shoulder blades
  • Keep hips up throughout the exercise
  • Achieve solid rotation through torso when pressing the weight
  • Use light weight

Sets/Reps: 1x20-30

Stewart Cink Rocket Jump

  • Assume shoulder-width stance with arms at sides
  • Perform Squat, keeping chest up and back straight
  • Cock arms back at the bottom of the Squat
  • Explosively jump out of the Squat and fully extend arms toward the ceiling

Sets/Reps: 1x8, 1x6 in continuous fashion

View more of Cink's workout, plus an in-depth interview, at STACK TV.

Source:  pgatour.com

Joe Baur
- Joe Baur is a certified personal trainer with a bachelor's degree in mass communication from Miami University [Oxford, OH]. He became certified with the National...
Joe Baur
- Joe Baur is a certified personal trainer with a bachelor's degree in mass communication from Miami University [Oxford, OH]. He became certified with the National...
More Cool Stuff You'll Like

Baseball Workout for Power Hitting

Building a more powerful swing is a lot like many other things in life you have to start with the BASE. So the number one way to improve your power...

Complete Off-Season Baseball Workout, Part 1: Rebuild

Special Conditioning for Pitchers

Best Exercises for Baseball Speed Training

6 Superior Baseball Conditioning Routines

Welcome to Andre Ethier's Funhouse

Complete Off-Season Baseball Workout, Part 3: Power

5 Need-to-Know Tips for In-Season Baseball Workouts

Condition to Perform: Baseball Conditioning

Baseball Off-Season Workout Progression: The Core

Simple and Effective In-Season Baseball Workout

4 Ways to Take Care of Your Throwing Arm

Baseball Weight Training: A Beginner's Guide

2014 Summer Training Guide: Baseball

Get Stronger to Improve Your Speed on the Base Paths

5 Fundamental Exercises for Baseball Position Players

7 Must-Do Lifts for Baseball (Regardless of Position)

Training Aids for Baseball Speed and Agility

The 6-Week Baseball Tune-Up

Build Muscle for Baseball the Right Way

In-Season Baseball Strength and Power Workout

In-Season Baseball Workouts for Pitchers

How to Construct a Baseball Workout

In-Season Training Plan for Baseball Players

Push-Up Workout to Build Needed Baseball Muscle

Fit For a King: Miguel Cabrera's Off-Season Workout

Block More Pitches With These Baseball Catcher Drills

The Top 9 Baseball Exercises MLB Players Actually Do

Guidelines for Your In-Season Baseball Workout

Off-Season Baseball Exercises for Your Shoulders

Baseball Exercises: Should You Lift Overhead?

The In-Season Workout for Baseball Pitchers

Increase Your Hitting Power With 4 Key Exercises