Golf Speed Training: Best Exercises and Season Plan

Looking to increase your swing speed and take your golf game to the next level? Speed training is the final stage of a complete golf fitness programme. This guide explains why speed training matters, how it differs from overspeed training, the best exercises to include, and when to focus on speed work during your season. Turn your strength and power gains into real on-course performance improvements.

Why Speed Training Matters for Golfers

In part 2 and part 3 of this series we covered strength and power. Once you have built these foundations, you are ready to focus on increasing speed with targeted speed training. Strength and power work will already have improved your speed to some extent, but direct speed training makes the difference when it comes to delivering that on the course.

Many golfers think of speed sticks when they hear “speed training.” However, speed sticks are actually tools for overspeed training, which is different from true speed development.

What Is the Difference Between Speed and Overspeed Training?

Overspeed training helps the nervous system temporarily unlock limits on swing speed. By swinging lighter or heavier sticks at maximum speed, you can quickly increase swing speed by a few miles per hour. But these changes are short-lived - they train your body to use existing power more efficiently without actually increasing the power you can produce.

Overspeed tools like speed sticks are excellent for adding intent to speed training. To get faster, you have to train fast. Golfers need to learn to move at maximum speed, and speed sticks make it easy to see that transfer into their swing.

Best Exercises for Speed Training in Golf

With my athletes, we prioritise true speed training before introducing overspeed work. This includes exercises like throwing, jumping, and sprinting. These movements are not limited by heavy loads, allowing athletes to move at peak velocity, and they help bridge the gap to sport-specific movements like the golf swing.

Golfers often prefer exercises that resemble the swing. Speed training is popular because it naturally progresses toward movements that feel familiar. Unlike power training, which uses heavier loads to improve the rate of force development, speed training relies on light loads to allow maximum movement speed.

For example, using a heavy medicine ball for slams is great for power. But to train speed, use a lighter ball that you can move as quickly as possible without load slowing you down.

When Should You Use Speed Training?

Speed training is especially useful during the golf season. Light loads and low volume make it easy to recover from, and sessions rarely cause muscle soreness because they involve minimal eccentric stress. Speed work maintains your swing speed while you reduce strength and power work to stay fresh for playing.

During the off-season, minimise dedicated speed sessions to focus on building strength. Playing and practising during the off-season will provide enough speed stimulus to keep your swing sharp without interfering with strength gains.

FAQs About Golf Speed Training

Is speed training the same as overspeed training?

No. Speed training develops maximum movement speed with suitable loads, while overspeed training temporarily boosts swing speed by reducing neural inhibition.

How often should I train speed in-season?

1–2 sessions per week is enough to maintain or improve speed without overloading your schedule or recovery capacity.

What equipment is best for speed training?

Start with essentials like barbells, dumbbells, kettlebells, and a squat rack. Mobility tools and bands are excellent for accessory work.

Conclusion: Build Speed for Better Golf

Speed training is the crucial final link between strength, power, and real on-course performance. Plan it into your season to maintain swing speed and stay competitive. Ready to enhance your training? Explore BLK BOX’s premium functional training tools and mobility equipment to support your journey.