Start to increase your swing speed with this exercise

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Increasing swing speeds is contingent upon creating greater efficiency within the mechanics of the golf swing and improving the power outputs of the body. It is through the combination of these two components, swing mechanics and muscular power, by which the golfer can improve swing speeds and thus ball speeds for greater distances from all clubs in the bag.

As stated in previous articles, research indicates four distinct and separate power sources exist within the golf swing. These power sources are as follows: Rotary power, vertical power, angular power, and throw power. Rotary power incorporates the ability of the golfer to rotate around a fixed spine angle creating what is termed an "X" factor in the backswing. In addition rotary power is based upon the ability of the core generating high levels of muscular force.

Vertical power is based upon what is termed "lift" in the golf swing. An example of lift in the golf swing is the posting up on the front leg into the impact position. Vertical power is again based upon efficiency within swing mechanics into the impact position as well as lower body strength and muscular power. The musculature of the lower body requires certain levels of strength to maintain the postural positions of swing in addition to having the ability to generate power into the impact position.

Angular power is synonymous with lag in the downswing. Angular power is generated by the ability of the golfer to increase and maintain wrist hinge during the downswing. This power source is primarily contingent upon the golfer executing the mechanics of the golf swing in an efficient manner.

The final power source, throw power, is the ability of the muscular system of the body to create elastic energy in the backswing and transition this energy into speed during the downswing. An oversimplification of this power source is the ability of the muscular system to "stretch" in the backswing and then "contract" during the downswing.

Relative to throw power, muscles are very similar to rubber bands in this aspect. For example, when a rubber band is stretched and then released it generates power and speed. This aspect of the muscular system and power development can be developed through the utilization of specialized exercises commonly referred to as plyometrics.

The review above indicates four power sources exist in the development of speed within the golf swing. In addition we can see the muscular system of the body is actively involved in three out of the four of these power sources. As a result it becomes quite evident addressing components of the body involved in the development of speed in the golf swing is integral in the improvement of swing speeds.

One aspect of speed development is the elastic energy component of the muscular system. As noted above muscles are very similar to rubber bands. If a rubber is stretched and then released, a large amount of speed is generated. The same can be said of muscles. Muscles which rapidly stretch and then contact generate large amounts of power. As result this is a characteristic of the muscular system to be trained for speed development in the swing.

The category of exercises to develop this component of the muscular system is termed plyometrics. Plyometrics are exercises which incorporate the stretch shortening cycle. The stretch shortening cycle is the elongating (i.e. stretching) of a muscle immediately followed by a contracting (i.e. shortening) of this same muscle.

Plyometric exercises for golf are characterized by exercises involving a quick powerful movement or change of direction involving an elongation of muscles followed immediately by a contraction of these same muscles. Plyometrics integrate both the muscular and nervous systems to enhance force outputs of the body.

The exercise

A plyometric exercise for the upper body conducive to speed generation in the golf swing is the Medicine Ball Step Chest Pass. To perform this exercise stand 6-8 feet away from a concrete wall. Place the feet shoulder width apart, knees slightly bent, and hands grasping a 3-8 lb. medicine ball. Place the medicine ball directly in front of your chest.

Next, step forward with the left foot and forcefully extend both arms throwing the medicine ball against the wall. Maintain an upright torso during extension of the arms. Catch the medicine ball off the wall, return to the starting position of the exercise and repeat the exercise stepping forward with the opposite foot. Perform 6-8 repetitions of this exercise.

To learn more about Sean Cochran and his golf fitness training exercises and golf fitness programs go to http://www.seancochran.com.