If you want to improve your golf swing, then trade in your plaid knickers and tee time for a pair of athletic shorts and a gym membership. Below, Sean Cochran—trainer for PGA stalwarts Phil Mickelson and Corey Pavin—discusses how to strengthen and quicken your swing using balance pads and a weighted club.

“When you put an athlete on an unstable surface, it forces all of the surrounding muscles and nerves to stabilize in a position that develops strength,” Cochran says.

It’s tough enough to balance on the pads, but Cochran creates an even greater challenge by introducing a weighted club. “Each golfer performs his own swing using a weighted club, but now those same muscles have to work harder to execute the identical movement pattern,” he says. Below, the author of Core Golf Fitness offers advice for improving club speed.

Setup:
•    Using two pads of any size or shape, place one foot on each and assume your normal golf swing stance
•    Practice taking swings with a weighted club, one that challenges your body but does not alter or hinder your natural swing
 
Adaptation 1: Once you’ve strengthened your core balance, graduate to pads filled with air or use “half moon rolls,” [i.e., Bosu balls].
Adaptation 2: After you feel comfortable with your swing, increase the club weight; amateurs usually use a four- to nine-pound club, while professionals swing a 12-pound club.

Benefits: Strengthens core stability and hips // Bolsters body balance // Helps maintain a better posture and creates tempo in your swing
Coaching Points: Always keep your postural position // Maintain a fixed fine angle and rotate around that angle // Transfer your weight onto your front foot upon “impact” // Complete drill with proper follow through and finish