Since golfers have an overwhelming interest in gaining more distance, let’s cover some key concepts and drills for one of the main components of distance: speed. Improving speed, i.e., moving faster, is an untapped resource in many golfers because most golfers aren’t using the speed they already possess. When you understand and apply today’s speed concepts and drills, you’ll likely see an increase in clubhead speed.
Power is achieved when force + velocity + distance/time are applied. Simply, force represents strength, velocity is speed of force applied across time over a distance or range of movement. Time and speed of force applied is why we use longer clubs and go into deep motion ranges to get more distance. Therefore, a body that possesses strength + speed + mobility can create power on the golf course.
To increase your untapped speed, you must focus on speed only. Mixing goals doesn’t work for speed due to the neurological components. Speed requires intention from the brain and is controlled mostly by the nerves within the joint capsule that connect/communicate through the white tissue (fascia, ligaments) and red tissue (fast twitch muscle fibers). Therefore, joint capsule integrity is a prerequisite.
In drills and performance, intention to move “fast, not hard†results in an efficient speed or the fastest way to move from point A to B. The nervous system gives permission to move fast and becomes efficient when it becomes familiar and feels safe. And training speed can push your top end speed higher which also results in a faster cruising speed.
Clubhead speed is gained through efficient sequencing and coordination across all the body’s levers from the feet through to the hands. We all admire the smooth and easy swings that appear beautifully efficient and fast. By contrast, weak or slow links in the chain can slow down the total speed. A “speed leak†happens when a specific area doesn’t allow velocity to build or doesn’t pass along the velocity to the next segment. However, training specific tissue in these areas can remediate those leaks.
Today’s lesson contains mobility preparation and a simple speed drill that builds arm-chopping and wrist-forearm speed. Joint integrity is a prerequisite for speed training, so you can access the nervous system and train without injury. Be sure to move safely without pain when doing any exercises or drills. Always prepare your joints before doing speed training.
Brace your body as shown in the video and move your arms in their greatest outer limits possible with no pain. As you move across the front of your body, externally rotate your shoulders and elbows. Internally rotate your shoulders and elbows as you move behind your body. Reverse the circular motion moving from back to front. Focus on contracting at the closing side of the shoulder and feeling the stretch across the opening side of the joint.
Warm up your body as you would for any workout. Then, using speed as your intention, chop a medium-sized towel across your body high to low about 4-5 times as fast as you can. Reverse the direction moving low to high. Use both arms. Rest 5-10 minutes then repeat the drill if desired.
Move fast to be fast is a true concept! Arm chopping and wrist release motions are the third and fourth portion of the chain of motion in the golf swing. You will hear or see the towel pop when you transfer speed through the body. Upper body chopping is known to be quite slow in most amateurs so try this drill and let me know about your increasing speed. There are many other great techniques that work so reach out if you need more assistance.
Pam Owens is the Director of Fitness for Royal Oaks Country Club in Houston and the owner of Pam Owens Fitness. A three-time Golf Digest Top 50 Fitness Professional, Pam helps golfers all over the world get lean, bendy, and powerful with online or in person coaching. For a free pre-golf activation routine and more resources, click here.