Table of Contents

How to Add 10 Yards in Less than 10 Weeks

As a P4S Strength Coach, some of the most frequent questions I receive include:

How can I increase distance?

How do I add 10-15 yards to my drives?

How do I increase my club head speed x amount?

In order to improve club head speed, there are a couple key areas we need to focus on.


-Mobility/Range of motion
-Strength/Power/Speed
-Proper body sequencing

 

1. Mobility

Most golfers understand how important mobility is, but few have the baseline prerequisite levels. To maximize range of motion we need to improve mobility which will allow you to rotate as efficiently as possible. Without proper mobility, there’s a hike in compensation patterns and a heightened risk of injury. There are 4 major rotatory centers we elevate and they each affect a certain part of the golf swing in a negative way if not addressed. They are as follows:

1. Cervical Spine– failure to rotate at your neck can cause issues with lateral sway because of the inability to keep eyes/head on the ball during the backswing. 

2. Thoracic spine– lacking a neutral spine (or spine angle) will affect how well you rotate at the spine and limit how far you can rotate. 

3. Shoulder External Rotation– inadequate external rotation of the shoulders can inhibit maximal distance in the backswing. Max distance in the backswing will allow the club to accelerate through a greater range of motion. Also, inability to externally rotate the shoulders will affect club path. This can lead to coming over the top of the ball due to the inability to get to that inside club path. Consistency in ball striking will be affected. 

4. Hip Internal Rotation- inability to internally rotate at the hips will limit the possibility of posting up on the lead leg. This will diminish force transfer and ultimately affect club head speed. Failure to get to the lead leg will result in a sway(backswing) or slide (downswing). 

It’s important to address these rotatory centers, to maximize range of motion and allow for efficient force transfer. This will ultimately play a factor in club head speed and ball striking. 

In order to best test these 4 rotary centers. You can take our free Golf Performance Assessment by clicking here! It will take you less than 10 minutes to complete and will tell you exactly where you need to improve.

2. Strength/Power/Speed

Strength plays a big factor in building resilience in the body to handle high club head speeds as well as the ability to transfer force into the ground. Increasing force production via strength training can help improve how fast you can swing the club. So how do we go about this? Think in terms of a pyramid for progression. The base is mobility, coordination, and strength. Once that strength base is established, emphasis can shift towards power and speed. In order to maximize power and speed a strength base is essential. This starts with including lower and upper body compound movements. This includes both unilateral and bilateral movements. For the lower body, split squats, squats, lunges, deadlifts, and rdls. For the upper body, various presses, pulls, and rows. These movements can enhance overall force production. Utilizing plyometrics, jumps, and med ball throws can improve the rate at which that force is produced. This will help with the power and speed elements. As stated by Gordan Hinckley, “You can’t build a great building on a weak foundation”. This holds true to developing a strength base in golfers. Establishing a strength base by using compound strength movements and various plyometrics in a properly progressed manner can play a big role in improving club head speed. 

3. Proper Sequencing

To learn any new movement takes thousands of reps. Mastering the proper sequence takes practice and time. Improving mobility and strength allows your body to rotate as efficiently as possible. This will reduce compensation patterns and aid in the proper sequencing. For example, lacking hip internal rotation will affect the ability to post up on the lead leg. This will lead to a slide in the downswing and create more forces through the low back, thus effecting sequencing. Practicing these movements on a weekly basis can help engrain these motor patterns and a proper sequence

Conculusion

Each piece of this physical model plays a role in increasing club head speed and performance. For people who share this goal, the  steps would be as follows. 

  1. Address any mobility restrictions you may have in the four major rotatory centers. 
  2. Follow an appropriate strength program to build resilience and force production. 
  3. Add power/speed work to your programming when the strength base is met. 
  4. Work on proper sequencing weekly to fine tune your swing. 

Completing each of these pieces of the puzzle can help improve your performance and increase club head speed most efficiently! 

Author-

Cody Rainey

Golf Performance Coach

Disclaimer: This blog content is for general educational information purposes only and is not intended to be a substitute for professional medical advice, diagnosis, or treatment. References available upon request.

Founder, CEO

Chris Finn

P4S Golf
“We Give Golfers A Clear Path To Longevity In Golf – Low Scores, More Distance And Less Pain.”

Hip / Knee / Foot Pain

Wrist / Shoulder / Elbow Pain

Neck Pain

Back Pain