Speed sticks are one of the most effective tools for adding serious yardage to your drives, but only if you use them correctly and consistently. This guide will walk you through exactly how to start a speed training program, from the gear you need to the step-by-step protocols that deliver real results. You'll learn how to swing faster, build golf-specific strength, and do it all safely.
Speed sticks, at their core, are tools for something called overspeed and underspeed training. Imagine a baseball player swinging a heavy bat in the on-deck circle, then their normal bat, which suddenly feels light and fast. Golf speed sticks work on a similar principle, but with more science behind it.
Most speed stick sets come with three shafts of identical length, but with different weights at the end:
By cycling through these three weights in a structured workout, you’re attacking both sides of the speed equation. You train your "fast-twitch" muscle fibers to fire more quickly (underspeed) and you build the foundational strength to move a heavier load (overspeed). The result is a permanently higher clubhead speed with your actual driver.
Before you start a single swing, it's important to have the right gear and environment. Doing this right from the beginning sets you up for success and helps prevent injury.
1. Speed Sticks: The first thing you need is a set of training sticks. There are several popular brands like SuperSpeed Golf or The Stack System. While features differ slightly, they all operate on the same core principle of training with lighter and heavier loads. Just choose a set that fits your budget and commitment level.
2. A Speed Radar: While you can do the drills without one, a personal launch monitor or speed radar is a game-changer. It provides instant, objective feedback on every swing. Seeing your numbers jump is unbelievably motivating and confirms that your effort is translating into actual speed. It turns "I think I'm swinging faster" into "I know I'm swinging faster." Brands like a PRGR, Swing Caddy, or a more advanced launch monitor all work perfectly for this.
3. A Safe Space: You will be swinging with 100% maximum effort. This is not a drill for a cluttered garage or a room with a low ceiling. You need ample space indoors or outdoors where you can swing freely without any risk of hitting anything or anyone.
This is non-negotiable. Swinging at maximum velocity without warming up is a recipe for a pulled muscle. Your warm-up should be dynamic, focusing on getting blood flowing and waking up the muscles you’ll be using. Avoid static stretching (holding a stretch for a long time) before you train.
A good 5-10 minute warm-up could include:
This is a standard, effective protocol that works for most golfers starting out. The plan is to do a series of sets, starting with your dominant swinging side (e.g., as a right-handed golfer) and then repeating the same series on your non-dominant side (swinging left-handed).
Important Note: The goal of every swing is maximum speed and effort. You aren't trying to make a pretty golf swing, you are trying to make the stick move as fast as possible. Focus on creating a loud "whoosh" sound at the bottom of your swing.
Perform this workout 3 times a week on non-consecutive days (e.g., Monday, Wednesday, Friday) to allow for recovery.
Grab your speed radar and set it up. Take a full 2-3 minute rest between each step to ensure your muscles are fully recovered for the next set of max-effort swings.
After a good rest, it's time to swing the other way. If you’re a righty, you’ll be swinging like a lefty. This is absolutely an important part of the process. It will feel awkward at first, but it's vital for balancing your muscles, preventing injury, and building a more powerful, athletic core. Don't skip it!
And that’s one session! It’s not long - maybe 15-20 minutes - but because it’s high-intensity, it pays huge dividends.
Just going through the motions isn’t enough. To get the most out of your training, keep these principles in mind.
Your brain is the "governor" of your body's power output. If you're only thinking about making a well-sequenced swing, your brain won't unlock its full speed potential. You must tell yourself, "My only goal on this swing is to move this stick as fast as I possibly can." This singular focus on speed is what pushes your nervous system to adapt.
You won't pick up 15 mph in one session. Speed training is like any other form of physical training - the gains are made through consistent effort over time. Sticking to the 3-day-a-week schedule for 6-8 weeks is when most golfers see significant, lasting gains. One great session every two weeks is far less effective than three good sessions every week.
This is why the radar is so valuable. Keep a small notebook or a note on your phone. Record the date and your peak speed for each of the three sticks on your dominant side for every session. Seeing the numbers slowly tick up week after week provides powerful motivation to stick with the program, especially on days when you don't "feel" fast.
Don't fall into the trap of just swinging with your arms. The speed comes from the ground up. You should feel the same athletic sequence you would in a good golf swing: loading into your trail hip, firing your hips to start the downswing, and letting your torso and arms come through with immense power. The swing should be rotational, driven by your core and lower body.
As you get started, steer clear of these common pitfalls that can either stall your progress or lead to injury.
Speed sticks truly work. By using a structured overspeed-underspeed protocol, you are effectively training your body to move faster, which translates directly to more clubhead speed and distance on the golf course. Committing to a consistent schedule and always swinging with maximum intent are the foundations of a successful program.
Once you’ve unlocked that extra speed, the next challenge is managing it smartly on the course. It can be tricky to figure out your new carry distances for every club, which is where a tool like Caddie AI comes in handy. We designed it to help you make sense of your entire game in real-time, right from your pocket. You can get instant advice on club selection based on your new power, develop smarter strategies for holes, and even get help out of tough situations, allowing you to turn that newfound speed into lower scores with confidence.
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