(Full Workout Video at the Bottom)
As we age, it’s common to notice a drop in swing speed and distance. Suddenly, those shots that used to feel easy fall short, and the frustration sets in. It’s not just about the numbers on the scorecard- it’s about enjoying the game and feeling competitive. But the good news is, this isn’t an irreversible fate. With the right exercises targeting mobility, balance, and power, you can regain speed and distance, getting your game closer to where you want it to be.
In our latest video, we walk you through three essential exercises: The Open Book stretch, Single Leg Golf Address with Torso Rotations, and Skater Jumps. Each one plays a unique role in unlocking your body’s potential for more powerful, controlled swings. Let’s explain why these exercises are essential for returning lost yardage.
The Key Components to Regaining Distance
To truly impact your swing speed and distance, we must address three crucial physical fitness components: mobility, balance, and power. Here’s how they work together to help you reclaim your game:
mobility & flexibility
As you age, tight muscles and stiff joints can rob you of the full range of motion needed for a powerful swing. By improving your mobility, especially in the spine and shoulders, you can make a fuller, more efficient turn, generating more torque for increased swing speed.
balance
A stable, balanced golf stance allows you to control your swing and transfer energy efficiently from the ground up. As your balance improves, so does your ability to maintain your swing path and strike the ball cleanly, maximizing distance.
plyometrics & power
We need to reintroduce explosive movements to your routine. Power isn’t just about strength- it’s about speed and control. Plyometric exercises involving quick, powerful movements can help you create and harness speed, allowing you to generate more power through the ball.
With that in mind, let’s dive into the three exercises from the video that target these key areas.
1. The Open Book Stretch for Mobility
If you’ve noticed that your swing feels restricted, especially in your upper body, it’s likely a mobility issue. The Open Book Stretch is designed to improve spinal and shoulder mobility, allowing you to make a complete turn without strain.
how it works:
- Begin by lying on your side with your knees bent at an 90-degree angle and arms extended in front of you.
- Keep your knees together as you rotate your top arm backward, opening your chest while keeping your lower body stable.
- Hold at the end range, then return to the starting position.
- Repeat on the other side.
why it's important:
Opening up the thoracic spine (mid-back) and increasing shoulder mobility make it easier to make a more significant, smoother turn in your backswing. This increased range of motion directly correlates to more torque and, ultimately, more power in your swing. The more efficiently you rotate, the faster you can swing the club.
2. Single Leg Golf Address with Torso Rotations for Balance
Maintaining balance throughout your swing is crucial for delivering consistent power. The Single Leg Golf Address with Torso Rotations targets the muscles that stabilize your body during your swing, improving your posture and balance.
how it works:
- Start in a golf address position, standing on one leg.
- With your arms extended in front of you, rotate your torso as if making a backswing, then return to center.
- Repeat the motion several times, then switch legs.
why it's important:
This exercise helps improve balance and coordination between your lower and upper body. As your balance improves, you’ll be able to stay grounded during your swing, which is key for transferring energy from the ground through the clubhead. Stable balance reduces the risk of swaying or sliding, making your swing more efficient and powerful.
3. Skater Jumps for Dynamic Speed and Power
To reclaim distance, you need to add more speed and power to your swing, and that’s where Skater Jumps come in. This plyometric exercise helps build explosive power by quickly training your muscles to generate force.
how it works:
- Stand with your feet hip-width apart. Jump laterally (sideways) to one side, landing on one foot and slightly bending the knee.
- Push off immediately, jumping to the other side as if skating.
- Keep the movement quick and controlled, focusing on generating power from your lower body.
why it's important:
Skater Jumps mimic the explosive nature of a golf swing, helping you create dynamic speed. Training your body to generate power quickly will improve your ability to unleash speed through the ball. Over time, this will translate to longer drives and more carry distance.
Bringing It All Together: Reclaim Your Swing
Regaining your distance and swing speed isn’t about brute strength- it’s about optimizing your body’s ability to move freely, stay balanced, and create power on demand. These three exercises work together to do just that.
- MOBILITY through the Open Book Stretch helps you unlock your swing’s full range of motion.
- BALANCE from the Single Leg Golf Address with Torso Rotations ensures you stay grounded and transfer energy efficiently.
- POWER built through Skater Jumps gives you the speed you need to hit longer, more powerful shots.
By incorporating these exercises into your routine, you’ll feel better, move more efficiently, and start seeing that lost distance returning. Remember, progress takes time and consistency, but with the right approach, you can regain your competitive edge and start enjoying the game again.
Check out our video for a step-by-step guide on these exercises, and get ready to feel the difference next time you’re on the course.
For a written version of this workout, download the Workout Routine Checklist below. It’s a simple guide to help you follow along and refer back to all the exercises later.