While strength alone isn’t enough, strength is probably the first factor you should focus on to improve velocity. To develop more power, you need to be stronger. Put plainly, the more force you can exert, the further you’ll hit it.
Studies demonstrate, lower body strengthening is an area that deserves a lot of attention. The legs are are essential in creating ground reaction force and the first stage in transferring that force from the ground through the body and into the club.
Take a look at pro’s these days. A lot of the guys that have big legs, hips, and butts are some of the longest hitters, and the ones who look like they do it most effortlessly. Jason Day is a great example:
The stronger your legs, the more force you can generate. This has been shown in numerous studies to correlate to velocity in all most all rotational sports including golf.
Whilst a base of strength is incredibly important and something I see many golfers still overlook, strength alone is not enough and could even be detrimental. Research in the strength and conditioning world has shown that training certain qualities, like strength and speed, results in velocity specific adaptations to the body.
Better stated – train slow and you’ll swing slow.
Once a baseline of strength is established, I tend to focus on evolving the ability to ‘explode’. What I mean by this is you want to move with intent – fast, quick and crisp. This is area many golfers are lacking, they don’t know how to explode.
Once an athlete understands how to move a heavy weight slowly, you want to transition to moving a moderate weight fast, and a lighter weight even faster.
Speed trap bar deadlifts against bands (the band tension makes it harder at the top so momentum means the faster you pull the easier it is) are probably my very favourite exercise at the moving moderate weight fast end of the spectrum. Exercises like plyometric jumps, med-ball throws and kettle bell swings are effective for the lighter weight even faster part.
On the golf training side of the equation, this is where underweight clubs, hand speed drills and simply practicing swinging faster come in to play.
Lastly, and probably the least well implemented, is training for stability. To improve clubhead velocity, you need the proper motor control and dynamic stability to stabilize both the arms, the core and the legs.
To properly transfer force that is developed from the ground, you need a strong AND stable legs.
You need front leg stability to efficiently transfer force in the downswing, also don’t forget the body has internal regulations to avoid injury. If the lead leg can’t stabilize the force, the theory goes, your body won’t allow you to develop maximum force in order to protect you from potential injury.
Incidentally, this is one of the reasons why I believe using weighted clubs is ineffective and can be harmful, especially for young golfers. You need the strength to be able to withstand the force to produce the force, your body will down-regulate force development to prevent injury otherwise.
To maximize velocity, you need to train the body to develop and withstand force. Too many programs focus on developing force alone. This can result in ineffective training programs as well as injury by pushing past your physiological limits. Whilst we use a lot of exercises to help develop force, we also use exercises such as reactive lateral jumps and lateral jumps with external rotation stick, which have a high deceleration component too.
Video credit: Eric Cressey
To recap; get strong so you can create more force, learn how to ‘explode’ and generate that force quickly, and develop stability so you can control and decelerate that force. Next, sit back and watch how far into the distance your drives now go flying!