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

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 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...
Must See
Why NFL Wide Receiver DeSean Jackson Counts His Blessings
Views: 4,320,533
Skylar Diggins Attacks the Off-Season On and Off the Court
Views: 4,847,933
Brandon Jennings: "Always Improve"
Views: 3,217,475

Featured Videos

Path to the Pros 2015: Marcus Mariota Views: 62,296
Greg Nixon's Full-Body Dumbbell Circuit Views: 316,352
Blake Griffin Interview and Cover Shoot Views: 578,141
Load More


STACK Fitness

Everything you need to be fitter than ever

STACK Conditioning

Sport-specific conditioning programs

Coaches and Trainers

Tips and advice for coaches and trainers


Latest issues of STACK Magazine


Women's sports workout, nutrition and lifestyle advice


Gaming, entertainment and tech news

Basic Training

Military-style training for athletes


Find the latest news relevant to athletes

Most Popular Videos

Derrick Rose Explains How He Stays Positive
Views: 5,298,334
Dwight Howard Stays in the Gym All Night
Views: 4,252,897
Two-Ball Dribbling Drill With John Wall
Views: 3,360,898
Margus Hunt Benches 385 Pounds for Five Reps
Views: 19,571,570
Colin Kaepernick's Core Workout
Views: 880,587

Load More
More Cool Stuff You'll Like

Softball Pitchers: How to Play Your Best Over a Complete Season

The elite softball pitchers plan on leading their teams to a post season and they know and understand what it takes to get there. There are several...

Develop an Unstoppable Crossover Dribble With Just 3 Drills

10 Tips Every AAU Player Must Know

3 Offensive Line Drills That'll Help You Keep Your QB Clean

Why You Shouldn't Specialize in One Sport Too Soon

How Ryan Mathews Returned to Highlight Reel Status

10 Essential Point Guard Drills From Skylar Diggins

4 Drills That'll Help You Become an Elite Running Back

WATCH: 5 Post Moves From Nerlens Noel

Shooting Drills That Will Make You a Knock-Down Shooter

How to Improve Your Football Skills Mid-Season

Drills for a Better Pole Vault Swing

4 Tips to Become a Better Softball Pitcher

2 Drills to Help You Play Lockdown Basketball Defense

Wide Receivers: Learn to Catch Every Jump Ball, Every Time

How to Create a Killer Crossover Without a Basketball

This 13-Year-Old Girl Would Strike You Out

Become a Better Point Guard With This Training Program

Improve Your Basketball Passes With Med Ball Exercises

Basketball Dribbling Drills: Use Chaos to Develop Killer Handles

5 Drills to Improve Your Soccer Dribbling Skills

Boost Your Fastball With This Weighted Baseball Workout

Winter Soccer Workout to Improve Ball Handling

Success With Health: How Trevor Bauer Increased His Velocity

How QB Ryan Tannehill Beats the Blitz

5 Things You Can Learn From Playing Pre-Season Basketball

Basketball Shooting Technique: How to Shoot a Floater

These 3 Route-Running Drills Will Help You Get Open

3 Things You Are Doing Wrong In Your Basketball Training

3 Secrets of the NBA's Best Shooters

Build a Better Layup With These Basketball Speed Drills

Use These 3 Principles to Improve Your Basketball Defense

3 Steps to Better In-Game Baseball Hitting

The 4 Fundamentals of Hitting a Baseball

Improve Your Jump Shot with Core Strength

QB Skills and Drills: How to Master the Bubble Screen

Drive Defenders Crazy With These Super Moves from NBA Legends

Preparation Nation: DeMatha Stags

Why Basketball Players Must Improve Their Weak Hand

4 Soccer Drills to Shoot Better While on the Move