How to Speed Train for Golf

Gaining more speed in your golf swing is the fastest way to hit the ball farther and lower your scores, and it's far more achievable than you might think. This isn’t about just swinging harder, it’s about a specific training process that recalibrates your body and brain for more speed. This guide will walk you through exactly what speed training is, the simple science behind why it works, and a straightforward protocol you can use to start adding yards to your drives this week.

What is Speed Training (And What It Isn't)

Let's clear something up right away: speed training is not about grabbing your driver and swinging as wildly and uncontrollably as possible. That’s a recipe for bad habits and a sore back. Instead, think of it as a dedicated workout for your golf swing. It’s a structured practice designed to teach your nervous system and muscles to fire faster and more efficiently.

Imagine your brain has a built-in “governor” on your swing speed, a comfortable limit it doesn't like to exceed. Speed training is the process of pushing that governor a little higher, session by session. You are retraining your body to accept a new, faster motion as its normal, repeatable golf swing.

This is a separate activity from your normal range session. You do speed training to build the raw potential for speed, and you go to the range to learn how to control and apply that new speed when hitting a golf ball. It's a system that works for tour pros and 20-handicappers alike because it’s based on fundamental principles of athletic training.

The Science of Speed: Why Overspeed Training Works

The concept at the heart of most modern speed training is called Overspeed Training. While the term sounds technical, the idea is quite simple. To teach your body to do something faster muscularly, you have to let it experience that faster speed.

A great analogy is running. If you want to train your legs to move faster, one effective drill is to run slightly downhill. The gentle slope lets gravity assist you, allowing you to turn your feet over at a rate that's faster than what you could achieve on flat ground. Your body experiences this new, faster cadence. When you return to flat ground, your nervous system “remembers” that faster feeling and can replicate it more easily.

In golf, we do the same thing by swinging an implement that is lighter than our own driver. By swinging a lighter stick, you can physically move it through the air much faster than your normal driver. This signals to your brain and fast-twitch muscle fibers that a higher speed is possible. Your body literally learns what a faster swing feels like and begins to adapt.

The other side of the coin is Overload Training, which involves swinging an object that is slightly heavier than your driver. This helps build golf-specific strength in the exact muscles and sequence you use during your swing. The best speed training programs combine both overspeed and overload training to build a powerful, fast, and durable golf swing.

Getting Started: Your Speed Training Toolkit

You don't need a high-tech lab or an expensive gym membership to start speed training. The tools are remarkably simple, and you might already have what you need.

• Speed Sticks: The most common approach involves using a dedicated training-aid system, like SuperSpeed Golf or The Stack System. These kits typically come with three clubs of varying weights - one lighter (overspeed), one similar to your driver, and one heavier (overload). They provide an all-in-one, structured solution.
• DIY Approach: Don't want to buy a new product just yet? No problem. Simply turn your driver upside down and swing the grip end. The lack of weight from the club head makes it incredibly light, perfect for overspeed work. You can also grab an old shaft you might have lying around. For an overload "tool," try carefully swinging two mid-irons together to feel the extra weight.
• A Way to Measure Speed: "If you're not assessing, you're guessing." To get the most out of this training, you need feedback. A portable launch monitor is an outstanding investment here. Devices like the PRGR a Swing Caddie are affordable and will give you the clubhead speed numbers you need to track progress. If a monitor isn't in the budget, you can rely on auditory feedback - focus on making the "swoosh" of the club louder and happening farther forward in the swing, past where the ball would be.

Your First Speed Training Protocol: A Step-by-Step Guide

Consistency is more important than intensity. Follow this simple protocol three times per week, making sure you have a rest day in between sessions. A typical week could be training on Monday, Wednesday, and Friday. Do not do this right before a round of golf, give your body a day to recover.

Step 1: The Essential Warm-Up (5 Minutes)

Never skip this. You're about to make powerful, athletic movements, and your body needs to be ready. Perform dynamic stretches, not static holds.

• Torso Twists
• Arm Circles (both forward and backward)
• Leg Swings (forward/backward and side-to-side)
• Bodyweight Squats

Step 2: The Training Protocol

This whole process should only take about 15 minutes. The key is swinging with 100% intent. These swings should be max effort, focusing on speed and the sound of the swoosh. It is absolutely vital that you perform these swings both right-handed and left-handed (assuming you're a right-handed golfer). Swinging on your non-dominant side helps balance your body's muscles and accelerates neurological learning. It may feel strange, but it helps a lot.

Grab your three hitting implements: your lightest stick, your medium stick (or driver upside-down), and your heaviest stick.

Phase 1: Lightest Stick (Overspeed Focus)

• Perform 5 swings at max effort swinging right-handed.
• Take a short rest.
• Perform 5 swings at max effort swinging left-handed.

Phase 2: Heaviest Stick (Overload Focus)

• Perform 5 swings at max effort swinging right-handed.
• Take a short rest.
• Perform 5 swings at max effort swinging left-handed.

Phase 3: Medium/Normal Stick (Re-patterning Speed)

• Perform 5 swings at max effort swinging right-handed.
• Take a short rest.
• Perform 5 swings at max effort swinging left-handed.

Step 3: Cool Down

Finish with a few light stretches similar to your warm-up to help the body begin its recovery process. Remember, the improvement happens during your rest days.

Common Speed Training Pitfalls and How to Avoid Them

As you get started, keep these points in mind to stay on track and avoid injury.

• Training Too Much: It’s tempting to do this every day when you start seeing results, but your nervous system and muscles need time to recover and adapt. More is not better. Stick to the schedule - 2 to 3 non-consecutive days per week is plenty.
• Forgetting About Your Swing Technique: Speed training is an amplifier. It will make your good swing faster, but it can also make a bad swing faster. This work should complement your regular swing practice, not replace it. If you have a big slice, adding speed will likely make that slice bigger. First, get your fundamental mechanics in a decent place.
• Expecting Miracles Overnight: You’ll likely see a jump in your measured swing speed right away during training. However, it takes time to transfer that raw speed to successfully hitting a golf ball on the course. Be patient. Focus on making smooth, athletic swings, not jerky, tense ones. It can take several weeks before you feel comfortable with your new speed on the course.
• Ignoring Pain: Listen to your body. You'll feel your muscles working, but you should never feel sharp pain. If you do, stop immediately. Double-check that you're warming up properly and not swinging with excess tension in your arms and shoulders. The speed should come from your body rotation - a free-flowing release of energy.

Final Thoughts

Incorporating speed training into your routine is a proven and effective way to increase distance. By consistently practicing with both lighter and heavier implements, you are systematically retraining your body to move faster, which is the key ingredient to unlocking serious power and lower scores.

Of course, once you have that new speed, the next challenge is learning how to use it on the course. This is exactly why we created Caddie AI. An extra 20 yards off the tee also brings new bunkers and hazards into play, so having a smart strategy is more important than ever. Our app helps you think through shot selection, get club recommendations based on your new distances, and manage your game so all that newfound power actually translates to lower scores instead of just more trouble.