Overspeed Training

Using Overspeed Training to Increase Golf Swing Speed


Driving distance is an important factor in achieving success in the game of golf today at any level and while being able to hit the ball a long way doesn’t guarantee success, it’s certainly no coincidence that some of the longest hitters on the men’s and women’s professional tours – players like Rory McIlroy, Jon Rahm, Bryson DeChambeau, Nelly Korda, Yuka Saso, and Brooke Henderson – are among the most successful. Thus, because of the obvious correlation between the two, golfers are constantly seeking new ways to gain a competitive edge by hitting longer and more powerful drives.

One innovative technique that has gained a lot of attention in recent years is overspeed training. This training method involves using specialized equipment and exercises to increase swing speeds and unlock untapped potential in the golfer’s neuromuscular system. This article will explore the concept of overspeed training, its benefits, and its role in helping golfers achieve their maximum swing speed.

The Basic Concept of Overspeed Training

Overspeed training is a scientifically-based technique that is used to push the boundaries of an athlete’s speed of movement. It is not a new technique, having been around for decades in sports such as baseball, football, cycling, swimming, running, and various throwing events including discus, javelin, hammer throw, and shot put. Some even believe the practice dates back as far as the ancient Olympic Games.

The principle behind overspeed training lies in the concept of neuromuscular adaptation. By training at speeds faster than an athlete’s usual capabilities, the nervous system is forced to adapt, resulting in improved motor unit recruitment and synchronization. In simpler terms, this means that overspeed training rewires the brain-body connection to execute movements more efficiently and at higher velocities.

Applying Overspeed Training to Golf

The type of overspeed training athletes engage in depends on the sport. Baseball players use lighter bats. Runners train by running downhill or using a bungee-type system to get them running faster. Cyclists pedal fast in low gears or ride in the draft behind cars or scooters. And athletes in throwing events use lighter implements.

In the context of golf, overspeed training involves using specialized equipment like speed sticks, weighted clubs, or even resistance bands. The exercises performed are specifically designed to mimic the golf swing motion while emphasizing acceleration and maximal velocity.

Benefits of Overspeed Training for Golfers

  • Increased Swing Speed: The most obvious benefit of overspeed training is its ability to boost swing speed significantly. By training at higher velocities, golfers can develop more fast-twitch muscle fibers and improve their overall clubhead speed, which in turn translates to greater distance off the tee.
  • Enhanced Kinematic Sequence: The golf swing is a complex series of movements that require precise timing and sequencing of different body parts. Overspeed training helps golfers develop a more efficient kinematic sequence (or “flow”), allowing the body to move in a more coordinated manner. Thus, energy is channeled more efficiently from the heavy muscular mass found in the legs and torso through the arms and hands and into the club, generating greater power and clubhead speed.
  • Improved Flexibility and Range of Motion: Overspeed training requires golfers to move their bodies at a rapid pace which can help improve flexibility and range of motion in the muscles and joints involved in the golf swing. This greater flexibility, in turn, can lead to a more fluid and powerful swing.
  • Reinforced Muscle Memory: Repetition is a key factor in developing muscle memory. Overspeed training allows golfers to repeat the swing motion at high speeds, reinforcing correct mechanics and muscle memory, which can lead to a more consistent and repeatable golf swing on the course.
  • Injury Prevention: Proper overspeed training programs incorporate warm-up and cool-down routines that can help prevent injuries. The emphasis on flexibility and dynamic movement can reduce the risk of muscle strains and other golf-related injuries.

Implementing Overspeed Training in Your Golf Practice Routine

While overspeed training can be highly beneficial for increasing swing speeds, it is essential to approach it with caution and under the guidance of a qualified instructor or fitness professional. As with any training method, improper execution can lead to injury or suboptimal results.

Before beginning an overspeed training program, you should undergo a thorough assessment of your current swing mechanics and physical capabilities. This evaluation will help identify any areas of weakness or imbalances that need to be addressed during the training process.

Additionally, a structured overspeed training program should be progressive, gradually increasing the speed and intensity of the exercises over time. Rest and recovery days are crucial to avoid overtraining and allow the body to adapt to the new demands.


Overspeed training is a promising new technique for golfers seeking to increase their swing speeds and improve their performance on the course. By pushing the boundaries of the nervous system’s capabilities, golfers can unlock untapped potential, resulting in longer and more powerful shots. However, it is essential to approach overspeed training cautiously and with a well-structured program so as to maximize its benefits and prevent injury. With the right guidance from your instructor and full commitment, overspeed training can be a valuable addition to your practice routine, helping you achieve your maximum swing speed and raise your game to new heights.