Unlocking Speed and Power in Your Golf Swing: A Performance Coach’s Guide

By Davis Brendel, Golf Fitness & Sports Performance Specialist

When it comes to improving your golf game, there’s one word every player loves to hear: power. Whether you’re a weekend warrior or a competitive player, increasing the speed and power of your golf swing can dramatically change how you play—and how much you enjoy the game.

The secret most golfers overlook… True swing power doesn’t just come from swinging harder. It comes from training smarter.

As a golf fitness coach specializing in performance optimization, I work with players of all levels to build explosive, efficient, and repeatable swings. If you're serious about hitting longer drives and playing more consistently, here’s how to do it the right way.

1. Train Ground-Up Power, Not Just Arm Speed

Your swing starts from the ground. The more force you can generate from your lower body and transfer through your core, the more clubhead speed you’ll create.

✅ Focus Areas:

• Ground reaction force training

• Lateral power (think skater jumps)

• rotational strength
  
  

Try This: Incorporate resisted lateral lunges and rotational medicine ball slams into your routine. They mimic the movement patterns of the golf swing and build real-world power.

2. Develop Rotational Mobility and Strength

Golf is a rotational sport. Many golfers lack the thoracic spine mobility (upper back), and hip separation needed to generate torque. Without that separation, you lose the coil—and the power.

✅ Focus Areas:

• Thoracic spine mobility

• Core stability (planks, side planks, deadbugs)

• Pelvic control (cat cows)

• Hip mobility (hip 90-90’s)
  
  

Try This: Add “open books,” half-kneeling rotations, cat cows and hip 90-90 (windshield wipers as I call them) warm-ups or strength sessions. They’ll improve your range of motion and control.

3. Build Explosive Power with Plyometrics

Most golfers train strength, but neglect “rate of force development” — which is how quickly you can apply strength. That’s where plyometrics come in. Training explosiveness bridges the gap between the gym and the tee box.

✅ Focus Areas:

• Jump training

• Med ball throws (rotational and overhead)
  
  

Try This: Include 1–2 sessions per week of low-volume, high-intensity plyometric work. Think: box jumps, single-leg hops, or rotational medicine ball scoop tosses. Add 3 sets of 5 jumps with 3 sets of medicine ball throws before you start squatting. This will not only warm you up for squats, but you want your power/speed sets to be performed before any strength sets.

4. Dial in Your Core: Stability + Power Transfer

Your core isn’t just about abs. In golf, it’s your transfer station—moving energy from your lower body to your upper body. You need both anti-rotation strength and dynamic rotational power.

✅ Focus Areas:

• Cable chops (low-to-high, high-to-low)

• Anti-Rotational core exercises (pall-off press, shoulder taps)

• Landmine rotations
  
  

Try This: Use controlled resistance (bands, cables) to train against rotation as much as you train rotation itself. This builds a strong, stable foundation for a powerful swing.

5. Prioritize Recovery and Mobility Work

Speed gains don’t come from grinding harder, they come from adapting better. If you’re not managing recovery, you’re leaving performance on the table.

✅ Focus Areas:

• Soft tissue work (foam rolling, massage gun)

• Active recovery sessions (mobility flows, light cardio)

• Sleep and nutrition
  
  

Pro Tip: Incorporate “off days” that still support your swing—like yoga, pool workouts, or targeted mobility flows. These can be game changers.

Final Thoughts

The modern golf swing demands athleticism. If you want to increase your swing speed and generate real power, you need a program that respects your body’s mechanics and trains for explosive, rotational movement.

Strength is your foundation. Speed is your skill. Smart training is your competitive edge.

Train with purpose, move with power—and watch your game transform.

If you're looking for a personalized golf performance plan, or want to assess your current swing fitness, reach out for a consultation. Let’s take your golf swing to the next level.

— Coach Davis Brendel, CPT, TPI Certified Golf Fitness Professional

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