High Speed Exercises – You need them.

High speed and low speed exercises result in different adaptations to the nervous system, muscles, & tendons.

This is a really nice way to get a very high speed eccentric load (stretch) on the obliques.

Goal is to rip the ball back as fast as possible.

Fast swinging with a driver or The Stack System is the best “high speed exercise” for golfers, but sometimes it can be hard to get swings in. Weather, low ceilings, space, can’t swing in the gym etc.

You can also do this movement and then slam the ball into the ground just outside your trail foot. Not being able to slam med balls is a common training issue though, so here is an alternative.

I do this very same exercise with my driver / Stack when warming up for speed training.

Balls is 4lbs
I did 8 reps in each direction
I did 4 sets, as part of a little circuit with jumps and ballistic push ups.