Golf Fitness: Swing speed gains from the ground up

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An efficient golf swing is executed in a series of phases where timing and sequencing are intact. This allows for the generation of speed to be maximized in addition to being transferred to the club head efficiently. Error by the golfer in either the sequencing or timing of the phases within the swing can negatively affect speed generation, thus decreasing club head speed and corresponding ball speeds.

Steps can be taken by the golfer to maximize the amount of speed generated and the efficiency by which this speed is transferred to the impact position. Prior to providing exercises to enhance speed development, let us take a closer look at how speed is generated and transferred in the downswing to the impact position.

Research by institutions such as the Titleist Performance Institute, Advanced Motion Measurements, and American Sports Medicine Institute has provided the golfing community a biomechanical model of the golf swing referred to as the kinematic sequence. The kinematic sequence provides viewers a model of the most efficient sequence by which speed is generated and transferred to the club head.

According to Dr. Greg Rose of the Titleist Performance Institute, the kinematic sequence provides the following key points as it pertains to speed development in the golf swing. Speed development in all great ball strikers is identical. This sequence occurs in the downswing and is as follows: Lower body first, thorax (i.e. torso) second, lead arm third, and club shaft last.

Secondly, the kinematic sequence indicates each segment of the body builds upon the previous segment thus increasing speed through the body into the club head. Speed developed by the lower body is transferred to the torso where additional speed is added. This process of speed addition occurs through the entire body until it is transferred to the club head at the impact position.

Additionally the kinematic sequence reveals each segment of the body slows down as the next segment accelerates during the transfer of speed to the impact position. During the downswing phase, the lower body initiates the development of speed. At a point within the downswing, the lower body transfers this speed it has developed to the torso. Once this speed has been transferred to the torso, the lower body slows down. This segmental deceleration occurs throughout the entire kinetic chain (i.e. body) into the impact position.

Finally, the kinematic sequence indicates swing style may have no effect on a golfer's ability to generate a good kinematic sequence where speed is generated and transferred efficiently to the impact position.

Stork turns focus on hip mobility.

TRX squats improve lower-body mobility.

Understanding the kinematic sequence provides the golfer with keys as to the process by which speed generation can be maximized within the golf swing. The general components of creating an efficient kinematic sequence are composed of proper equipment, proficient swing mechanics, and a physical foundation within the body to support the golf swing.

Looking at the "physical side" of speed generation in context of the kinematic sequence, we see certain requirements must be met by the body in order for efficiency to occur within this facet of the swing. Review of the kinematic sequence indicates speed generation begins from the lower body and continues up through the kinetic chain to the club head. In order for this to occur in the most efficient mode possible certain levels of mobility and segmental stability must be present. If the body is lacking in either the required levels of joint mobility or segmental stability of the golf swing, the ability to both generate and transfer speed efficiently will most likely be hindered.

Mobility is the combination of joint range of motion and muscular flexibility. If a golfer is limited in either of these physical facts, body motion becomes restricted thus resulting in an inability to generate maximum speed within the swing.

Stability is the ability of a system to remain aligned or unchanged when under stress from external forces. Stability within the kinetic chain of the body is contingent upon muscular strength. If the body is lacking in the required levels of muscular strength to both accelerate and decelerate body segments, speed production within the kinematic sequence will most likely be limited.

Once the golfer understands these two basic physical components of speed development within the swing, one can begin to develop these facets of the body in order to increase the power outputs of swing. The ideal process for this to occur is a series of exercises to develop the required levels of mobility and stability for the golf swing.

Stork Turns and TRX Squats are two very good golf fitness exercises to develop the required levels of mobility and stability needed for speed development in the golf swing. Stork Turns focus on the development of mobility within the hips whereas TRX Squats improves stability (i.e. strength) within the lower body.

To perform Stork Turns stand perpendicular to a wall, post, or cable column, feet closer than shoulder width, torso upright, and place both hands on the wall. Hook the left foot behind the knee of your right leg.

Slowly rotate the hips left and right while keeping the shoulders parallel. Increase the speed of the hip rotation as you become comfortable with the exercise. Perform 10-15 repetitions and repeat with the right foot hooked behind the left leg.

A TRX Squat will require the use of a suspension trainer. To perform this exercise stand facing the TRX arms bent, elbows next the rib cage, feet shoulder width, torso upright, and toes point forward.

Slowly lower the hips in a controlled manner towards the floor. Bend the knees to do so and allow the arms to extend slightly while maintaining a grip on the TRX handles. Continue to squat downward until the thighs are parallel to the floor while keeping the heels on the floor. Hold the bottom position of the squat for one second and return to the starting position of the exercise. Repeat for 8-15 repetitions.

Creating efficiency within the kinematic sequence is a key in the development of speed within the golf swing. One component of an efficient kinematic sequence is a physical foundation rooted in joint mobility and segmental stability.

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