I completed the golf swing speed test this morning. Watch this video to see the result…
As you’ve seen in that video…I averaged 115 mph for 10 driver swings. Now I was shocked with that result!
Why?
Because my back has been giving me a lot of trouble the last 6-7 days. So I was hoping for a 10 mph increase but expecting a lower result. So I was very pleasantly surprized with my 17 mph increase in just 27 days! And to put that in perspective as far as distance is concerned….that improvement means I’ve added anywhere from 37.4 – 42.5 yards to my shots!
That’s huge, don’t you think?!
I’ll take that for 27 days of work. But having said that it wasn’t even 27 days of work. Because I did flexibility exercises 6 days a week. I had every Sunday off exercise. So in reality it was only 23 days of work!
Now to get this big improvement in swing speed I did two types of flexibility exercises. On Monday’s, Wednesday’s and Friday’s I did Active Flexibility exercises. Unfortunately I can’t give you all the exercises I did because I don’t have pictures or videos for all of them. So if I gave you my list of 44 active flexibility exercises you still wouldn’t know what I did. But here is one example of the active flexibility exercises I did. It’s called the golf twist.
To do the golf twist simply hold a medicine ball or a dumbbell against your chest with your shoulders held back and your spine maintained in a neutral position. Then assume an address position like you would when swinging a golf club, except have your feet a little wider than normal.
Once set then rotate the spine from side to side as you weight shift from one foot to the other while keeping your weight on the inside of each foot. Progressively increase the range of motion of your hip and trunk rotation in a controlled manner. As you get comfortable with the motion, you can begin to increase the speed of movement, but be certain to maintain a full range of motion.
Here’s a couple of pictures that show this exercise being performed:
Now on this DVD are a lot of the active flexibility exercises I did including the golf twist. Although I did add a lot of other active flexibility exercises to what is on that DVD. But if you want to start adding some distance to your drives then you could start with that DVD.
On Tuesday’s, Thursday’s and Saturday’s I did passive flexibility exercises. For example, I did a lying hamstring stretch, groin stretch, lower back stretch to name just a few of the passive flexibility exercises I did. All up I did 41 passive flexibility exercises. And I would simply hold the stretch of each exercise for 10 seconds.
Now each workout session (passive or active) would last for less than half an hour.
So would you spend 20-25 minutes a day, 6 days a week for 23 days to get an increase of 17 mph?
I know I’m pretty happy with that result. 
I might put something together one day with my full flexibility program. It would take a lot of work so I’m not sure it would be worth my time and effort. Let me know if you’d be interested though.
Now throughout this week I’m going to explain what I’m going to do for the next 4 weeks to improve my swing speed even more. So look out for that.
Tags: golf swing speed
January 28th, 2008 at 5:26 am
Great result Nick, I would be very interested in a full breakdown of the flexibility work you have done, as you say i think we could all do with more swing speed, me included.
Keep up the good work.
Dave
January 28th, 2008 at 12:42 pm
Nick, I was watching the video, looking specifically for the “bump” of your hips to the left at set up, as suggested in the swing plane program. Not sure that I saw it…any comments?
January 28th, 2008 at 3:38 pm
Type your comment here.
Nick,
I would be interested in a complete dvd of your stretching exercises both active and passive and a timed program. That shows how to introduce variation as well as strength training. The biggest problem with some programs is they seem to be very time consuming for people with busy work schedules. It has to be realistic. That is great progress in such a short time your body in particular your legs look like you spend a lot of time in the gym?
Sincerely,
John Grey
January 28th, 2008 at 4:12 pm
Type your comment here.It seem to me during your golf swing you weight on the inside of you feet transfering it from the inside of the back foot to inside of your front foot. Do you roll your front foot at all as you go through your going from back to front and rolls I think this is a great excercise in any case.. Yes I am interested in the DVD by all means
January 28th, 2008 at 4:25 pm
Verrrrry interesting. I currently do passive stretching and resistence bands but would like to know more about using weights and/or weighted balls to increase flexibility.
Good stuff.
January 28th, 2008 at 4:38 pm
All articles on flexibility are appreciated(I’m 60 years old).
Congratulations on your family addition!!!
January 29th, 2008 at 8:12 am
Type your comment here.I think that any program or training that encourages daily function be it physical or even mental in the focus on golf has to be very beneficial, as you have demonstrated.I am 55 and suffer with cronic Ankylosing Spondilitis which has attacked my lower back I still play golf with the aid of a electric cart and manage the 19 handicap I am interested in any thing that can keep me there I’m looking forward cheers!
January 30th, 2008 at 1:53 am
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Congratulations; a great effort.
Now tell us the exercises.
Alwyn
January 30th, 2008 at 8:46 pm
Nick,
Great site! What are you using to measure your swing speed?
Thanks,
Sean
January 30th, 2008 at 9:15 pm
Hi Sean,
I’m using a SwingMate to record my swing speed: http://www.swingmate.biz/
Thanks.
-Nick
February 17th, 2008 at 11:51 pm
Light, but routine, weight lifting should be a part of every golfers game. I have been golfing for over 30 years and lifitng light weights is a normal part of my exercise routine.