(Full Workout Video at the Bottom)
Are you looking to regain your swing speed, power, and distance? I’ve got you covered! Before diving into the exercises, grab the free printable guide that walks you through these moves. Whether at home or in the gym, this guide makes it easy to follow along and stay consistent with your training.
As we age, it’s common to notice a decline in our golf performance- particularly regarding speed, power, and distance off the tee. If you’re an older golfer who has found your shots getting shorter and your swing losing its zip, there’s a reason: the loss and slower recruitment of motor units in your muscles. This natural part of aging makes it harder to generate the same explosive power you once had. But the good news is you can reverse some of this decline and restore your speed and power, allowing you to hit the ball longer and more consistently. In this blog post, I’ll explain the science behind this loss and introduce four exercises designed to help you recover that vital speed and power.
Understanding Motor Units and Their Role in Golf Performance
Your body’s motor units recruit muscle fibers to produce force and movement. Think of them as the “spark” that gets your muscles firing. Recruiting these motor units becomes slower as we age, and we lose some altogether. This leads to less muscle activation, slower movement, and a noticeable decrease in power output- especially in activities requiring explosive effort, like your golf swing.
This is why you may find that you can no longer swing as fast or hit the ball as far as you used to. But don’t let that discourage you. You can rebuild that speed and power by training your body to recruit motor units more efficiently.
The Importance of Intent and Rest in Power Training
Your intent and rest periods are crucial for success when training for power, especially as an older athlete. Power is all about explosiveness and speed, so you must approach your training with maximum effort and focus on quality over quantity.
INTENT:
For each exercise, your goal should be to move as quickly and explosively as possible, regardless of the movement. You aren’t just going through the motions, you’re pushing your body to generate maximum speed and force in each rep. This helps train your muscles and nervous system to react quickly, essential for regaining power in your golf swing. Always focus on performing each movement with intensity rather than rushing through more reps.
rest:
Equally crucial to intent is rest. You must give your muscles enough time to recover between sets to develop power effectively. Resting for 1-2 minutes between exercises allows your body to recharge so that you can give your best effort in the next set. This may seem counterintuitive if you’re used to conditioning workouts, but remember- power training is about quality and maximum effort, not endurance. By focusing on intent and rest, you’ll train your body to generate the explosive power needed to boost your swing speed and distance on the golf course.
4 Key Exercises to Regain Your Golf Speed and Power
Below are four exercises I recommend to recover your lost swing speed and power. These movements focus on explosive strength, quick muscle activation, and balance- critical components in maximizing your golf performance.
1. Pogo Jumps
Pogo Jumps are an excellent exercise for improving foot speed and explosiveness. This simple, but effective plyometric movement activates your fast-twitch muscle fibers and helps train your body to generate power quickly.
how to perform:
- Stand with your feet shoulder-width apart.
- Jump up repeatedly, keeping your knees slightly bend and using only your ankles to drive the movement.
- Focus on quick, continuous hops while minimizing contact with the ground.
- Perform quick reps for 10 seconds, followed by at least a 20-second rest or until you catch your breath. Perform 2-4 sets.
2. Body Squats (with Quick Up)
Body squats help develop lower body strength, but by adding an explosive “quick up” to the movement, you train your body for speed. This exercise mimics the dynamic power you need in your golf swing, particularly in your hips and legs.
how to perform:
- Start in a standing position, feet shoulder-width apart.
- Slowly lower yourself into a squat, keeping your chest upright and your weight in your heels.
- Explode upward as quickly as possible, driving through your legs.
- Repeat for five reps, maintaining a quick tempo on the ascent. Perform 2-4 sets, resting for at least 1 minute between sets.
3. Overhead Medicine Ball Slams
Medicine Ball Slams are excellent for developing explosive power in your core and upper body- critical areas for generating clubhead speed. This exercise forces you to engage your whole body and produce energy from head to toe.
how to perform:
- Stand with your feet shoulder-width apart, holding a medicine ball overhead.
- Slam the ball down to the ground as hard as possible, engaging your core and arms.
- Pick the ball up and repeat, maintaining maximum effort with each slam.
- Repeat for five reps. Perform 2-4 sets, resting at least 1 minute between each set.
4. Overspeed Swings with a Club or Speed Stick
Overspeed training is a proven method to help golfers swing faster by training the body to move beyond its average speed. You can practice swinging faster than usual using a speed stick or a lightweight club, which teaches your body to recruit motor units more efficiently.
how to perform:
- Take a lighter-than-normal club or speed stick.
- Perform fast swings, focusing on generating maximum speed during the downswing.
- Keep your form consistent and swing at a pace faster than your typical speed.
- Repeat for five swings, resting at least 1 minute between sets.
Why These Exercises Work for Older Golfers
These exercises specifically target areas of the body that lose power and speed with age- your legs, core, and fast-twitch muscle fibers. Incorporating movements promoting quickness, explosiveness, and balance retrains your body to fire your muscles more efficiently. This, in turn, can lead to increased swing speed and greater distance on the course.
How to Incorporate These Exercises into Your Routine
You don’t need to spend hours in the gym to see results. Start by performing these exercises 2-3 times a week. Focus on form and proper technique, and gradually increase the intensity and speed as you get more comfortable. By consistently including these exercises in your fitness routine, you’ll improve your swing speed and overall golf performance.
You Can Restore Your Power!
Losing speed, power, and distance doesn’t have to be a permanent part of aging as a golfer. You can regain much of what you’ve lost by understanding how motor units contribute to your swing and training your body with targeted exercises. Try these four exercises, and you’ll soon be hitting longer and more powerful shots that help you enjoy the game you love.
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.