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

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

Use These 3 Principles to Improve Your Basketball Defense

The 4 Fundamentals of Hitting a Baseball

Develop an Unstoppable Crossover Dribble With Just 3 Drills

Build a Better Layup With These Basketball Speed Drills

Drive Defenders Crazy With These Super Moves from NBA Legends

Why Basketball Players Must Improve Their Weak Hand

Matt Kemp on His Way Back to MVP Form

Shooting Drills That Will Make You a Knock-Down Shooter

These 3 Route-Running Drills Will Help You Get Open

3 Things You Are Doing Wrong In Your Basketball Training

QB Skills and Drills: How to Master the Bubble Screen

5 Things You Can Learn From Playing Pre-Season Basketball

Winter Soccer Workout to Improve Ball Handling

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

4 Common Mistakes Made When Coaching Young Athletes

Does Grunting Improve Your Sports Performance?

Tony Wroten's Lethal Crossover Leaves Defender in the Dust

Basketball Shooting Technique: How to Shoot a Floater

3 Secrets of the NBA's Best Shooters

Success With Health: How Trevor Bauer Increased His Velocity

Top 3 Hockey Training Mistakes

10 Essential Point Guard Drills From Skylar Diggins

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

How to Recover After Getting Hit by a Pitch

Basketball Dribbling Drills: Use Chaos to Develop Killer Handles

How David Ortiz Maintains Peak Performance

3 Steps to Better In-Game Baseball Hitting

Become a Better Point Guard With This Training Program

This 13-Year-Old Girl Would Strike You Out

Andrew McCutchen Is Raking His Way to Consecutive MVP Honors

5 Drills to Improve Your Soccer Dribbling Skills

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

Three Benefits of Being a Young, Multi-Sport Athlete

Preparation Nation: DeMatha Stags

Why You Shouldn't Specialize in One Sport Too Soon

How to Improve Your Football Skills Mid-Season

How Ryan Mathews Returned to Highlight Reel Status

How to Create a Killer Crossover Without a Basketball

4 Tips to Become a Better Softball Pitcher

How QB Ryan Tannehill Beats the Blitz