Use this ball scoop drill to increase swing speed

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The generation of speed is a major goal in the execution of the golf swing. It is the process of generating speed within the biomechanics of the swing by which club head speed and ball speed are resultants. A goal for many golfers, professional and amateurs alike is the increasing of swing speed in order to improve club head speed, ball speeds, and the overall distance by which they carry the golf ball on the course.

Research and biomechanical studies on the golf swing have provided the golfing community information on the power sources within the swing by which speed is generated. As a result of this research at this point in time, 4 power sources exist within the golf swing and they are as follows: Rotational power, vertical power, angular power, and throw power. It is these four power sources by which speed is created and by which swing speeds can be increased if addressed by the golfer in the appropriate context.

Prior to discussing the contexts by which swing speeds can be increased, let us first provide greater insight on these four power sources within the golf swing. Rotational power is contingent upon the ability of the golfer to create an "X" factor in the backswing. The ability to generate this so-called "X" factor is based upon the ability of the golfer to execute the mechanics of the golf swing in an efficient manner to this point in the swing, and of the ability for the core musculature of the body to generate high levels of muscular force.

Secondly, the golf swing has a power source termed vertical power. Vertical power is based upon the ability of the golfer to generate ground reaction forces during the downswing which is transferred up through the body into the clubhead at impact. This power source requires efficient execution of the swing mechanics in addition to the ability of the lower body to generate muscular force and transfer this force into the upper body. A good "visual" of vertical power in the golf swing is the "posting up" in the lead leg into the impact position.

The third power source is angular power. Angular power is the ability of the golfer to maintain lag or the wrist hinge in the downswing. It is created 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. One must continue to keep in mind that even though the body is not directing involved in this power source, in order to execute the mechanics of the swing efficiently, one must have specified levels of flexibility, strength, and power within the muscular system. As a result of this requirement within the swing, the body continues to be a factor in the development of swing speeds through angular power.

The final source of power in the swing is throw power. Throw power can be best described as the ability of the muscular system to create elastic energy through what is termed a stretch reflex in the backswing, transition, and downswing phases of the swing. An oversimplification of the stretch reflex and this subsequent power source in the golf swing is the ability of the muscular system to "stretch" in the backswing and "contract" in the downswing.

Keep in mind relative to this power source of the swing, muscles are very similar to rubber bands. For example, when a rubber band is stretched and then released, it generates an immense amount of speed. The same can be said of muscles relative to power development in the golf swing.

At this point in time a clear understanding exists on the power sources for speed generation in the swing as well as how the golfer's body plays an integral role in this creation of speed. Knowing these two pieces of information, it becomes quite clear increasing power outputs in the swing necessitates the golfer address the "physical side" of the swing through golf fitness training.

This requires the golfer to implement exercises developing the physical requirements needed in order to execute an efficient golf swing. In the most basic of terms the golf swing requires certain levels of flexibility, mobility, stability, strength, and power to execute. Taking this concept of the "body" a step further and applying it to power production in the golf swing, a golfer must implement exercises into such program which increases the power outputs of the muscular system.

These types of golf exercises are commonly referred to as plyometrics. Plyometrics utilize the stretch-shortening principle (i.e. "rubber band effect") of the muscular system to generate high levels of force. Through the utilization of these types of exercises a greater efficiency within the muscular system to generate force is developed, thus allowing the body within the mechanics of the swing to generate more speed.

The exercise

A plyometric orientated golf fitness exercises especially beneficial for both the lift and throw power sources in the swing is the Medicine Ball Scoop Throw. This golf fitness exercise is best performed with a concrete wall and a medicine ball weighing 6-15 pounds. To perform this golf exercise stand facing the concrete wall. Position the body 6-8 feet away from the wall, feet slightly wider than shoulder width, and grasp the medicine ball with both hands in front of the hips.

Bend the knees, squat downward, allowing the ball to move in between the legs. Forcefully extend the hips forward and throw the ball forward towards the wall. Catch the medicine ball, return to the staring position of the exercise, and repeat for 6-8 repetitions. Reset your body position between each throw and use the lower body during the exercise.

Increasing swing speeds requires the golfer to address all four power sources within the golf swing. In order to develop these power components in the swing, the golfer must utilize golf fitness exercises to increase the force outputs of the muscular system. These types of golf exercises are typically referred to as plyometrics. The inclusion of plyometric training by the golfer within a comprehensive golf fitness training program will increase the force outputs of the body. Over time, this type of training can provide increased speeds within the golf swing.

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