Basic Speed Program

Here is a very basic program I put together for a father and son and they both picked up about 4-6 mph of club speed in around an hour.

They are going to do this program 3x per week and we will see what happens to their speed!

WARM UP

Bands Around Knees

side to side
walk forward
walk backward
1 leg kick ins
Elvis kick ins

Rotational Bands

1 arm row with rotation
1 arm windmill with rotation
2 arms rotation
2 arm Rotational Horizontal Chop – use trail glute and keep upper body ‘home’.

SEQUENCING

Lag Popper: Golf Stance

5 swings – Load Ups (pop it on the backswing, load up the trail hip and make full turn)

5 swings – Load then land and then fire thru to full finish or point down target line

5 1 arm release swings as righty/ 5 1 arm releases as lefty

SPEED

Set 1 85% effort – 6 swings with SpeedBall club and basic target

Set 2 100% effort – 6 swings with SpeedBall club and the red Face Plate on the target

Set 3 100% effort – 6 swings with SpeedBall club and the red Face Plate on the target

that is 1 super set

do 1-2 of those

Speed is about quality and intensity, stay focused and you should feel good afterwards, not worn out!!