Year on year we see increases in clubhead speed in professional golfers, this is due to advances in coaching and physical development. As a golf performance coach, I work with people all the time that want to do this.
Here is a case study of one of my golfers Stuart that is on the road to 120mph clubhead speed.
How it started
I can remember sitting down with Stuart for a coffee and talking about all things golf. Clubhead speed and how to hit the ball further came up in the conversation.
“I can get you to 120mpn clubhead speed,” I said confidently.
Stuart and I had already completed a physical, movement and power assessment, so I knew from his vertical jump score that he could improve his ability to create force and increase the rate at which he produces this force (the most important of the two).
Also, I have spent the last 15 years working with athletes to improve their physical performance, so I knew I had the knowledge and experience to help Stuart achieve his goal.
What is clubhead speed and Why is It Important?
Clubhead speed (CHS) is the measurement of how fast the clubhead travels through space; it’s determined by considering both the forward and rotational velocities of the clubhead.
Clubhead speed plays a significant role in driving distance. A faster clubhead will create more force on the ball, resulting in further distances hit while also reducing the risk of injuries due to increased shock absorption. Strength training has improved driving distance in golf by 10.9% in as short as eight weeks.
Stuart’s training would need to be specifically designed to improve his ability to produce force and increase his clubhead speed. This would involve enhancing both his strength and power. Strength training not only helps increase muscle mass but also enables the muscles to generate more force for a longer period. If you want to find out more about the importance of strength training for golf.
The First STEP – Assessment
We needed to collect baseline data on his clubhead speed, ball speed and carry distance. We jumped on the Trackman to get some data. It is incredible to me that people don’t measure if their training affects their sport. Transfer of training is by far the most important thing. This is the first part of the 5 x 5 Method.
The Second STEP – Designing the programme
Having completed a physical assessment on Stuart, it was straightforward to design his programme as I knew the movements and areas that he needed to focus on. People are always trying to add things to a programme. I am always trying to make the programme as simple and effective as possible.
I designed three total body strengths, with the main focus for the first six weeks being strength development and force production. We needed to increase the amount of force that Stuart could create into the ground. Each session lasted around 60 mins and was done on days that Stuart was not playing golf. In the days in between, he had a mobility session designed to help him with his restrictions and injury prevention.
The Third Step – Elite Coaching
Using all the information from steps 1 and 2, we worked together to achieve the 120mph Clubhead Speed. The coaching programme was a mixed format, a face to face session x2 per month and remote programming.
The Fouth STEP – Monitoring, Adjusting and Training
Any training programme must be constantly monitored and adjusted. The programme is both face to face and via our training app, so I was able to see how Stuart was doing from afar; we made a couple of adjustments due to equipment in his gym.
Two of the most significant benefits of working with Stuart are:
- He does the sessions; out of the first 18 sessions, Stuart did not miss one. He made it a priority in his week, he planned it and worked the plan.
- He was focused and had intent in his sessions. Too many people don’t; they go to the gym and think that improvement will just happen. This is not the case; you need to have intent.
The Fifth STEP – Reassessment
We were able to increase clubhead speed by an average of 5mph, carry by 20ms and ball speed by 15mph in 6 weeks. Stuart already has a great clubhead speed, around 110mph. This is the same average as a PGA Tour pro. So to get those results is fantastic — evidence of smart, hard work.
The next step – Hit 120mph
In the next block of training, we are changing the direction of the training to focus more now on the rate of force development. Stuart has improved his ability to create force; we want to be able to produce it faster. So we are adding more power-based exercises to do this.
There will always be an element of strength training, as your level of strength determines your potential for power. Some golfers will turn around and say, “is increasing clubhead speed that important?” I think Stuart can learn how to swing the club at 90% speed and still hit the ball out there. The further we hit it, the less club we have for the next shot. The difference between hitting a seven iron and nine iron into a hole is massive. Stuart has added an extra 20 metres on average.
Learn more about the 5 x 5 method here.
What Stuart Said About The Programme
I have gained considerable strength and am able to lift much heavier weights than at the beginning. The benefits I have discovered go far beyond golf. I have suffered chronic joint pain in my ankles and knees for more than 15 years. The discomfort has been alleviated by 95%. I have total movement with no discomfort. My consumption of anti-inflammatory medicines has been reduced to zero!
In golfing terms, I have made considerable gains as shown by the trackman. What the trackman does not show is the easy power I now have with 80% – 90% swings. I hit both irons and wood a great deal farther with what feels like less effort.
As well as strength increases my mobility and range of motion is vastly better. The better rotation has brought more power, better ball striking and finally all but eradicated the destructive flat pull hook that plagued me for so long.
Already in 2022, I have had the same number of rounds under par that I managed in the whole of 2021!
Working with Stuart has been a great project, and we are looking to work towards that 120mph soon. If you want to ask any questions drop me an email here info@longer-drives.com
How do I add 10 mph to my golf swing? If you want to start increasing your clubhead speed contact us here
Progression over perfection
Lee