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 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.


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...
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