Workout with the Speedball®
Get yourself warmed up physically. Use the treadmill, bike, jump rope, or your usual mobility work. SpeedBall work is best-done indoors. Its target might not stick, so make sure the environment has not anything breakable around you. Then proceed to the first set of exercises.
Take your Five-Iron Club (or Driver) with Basic Target, Use an 80 to 90% Effort.
Do 4 L-Drills where you use your regular Tour Tempo 2-to-1 Tone. See the video below if the Y-drill or L-drill is not familiar for you. So, with 4 right-hand only, and 4 left-handed only. Finish with 4 Full Swings at 90%, using your Tour Tempo 3-to-1 Tone.
Y and L Drills
Take your Five-Iron Club (or Driver) with Basic Target. Use a 90 to 95% Effort and Use your Short Face Plate.
Continue with a sequence of 3 L Drills, 3 right-handed only, and 3 left-handed only. Then 3 Swings Opposite (LH for a Righty), and 3 Swings 90% (use Tour Tempo)
Here we use the Driver Club (or 5-Iron) with Basic Target and the Long Face Plate. Go with 100% Effort, so go all out on these swings, that is 5 Swings.
This is called the Throw Off. It is explained in the next video. Take your 5-Iron Club (Driver or LagWhoosher) with Short Face Plate Pre-Stuck. Now, the Power Whip can also be used with the SpeedBall Clubs in this drill.
Again, take five Swings.
Take your Driver Club (or 5-Iron) with Basic Target and the Long Face Plate. Again, do a 100% Effort – Go all out on these swings, and 5 of them!
Repeat sets 3 to 5 times if you are maintaining speed or increasing speed during the session. You can also mix in some 100% one arm driver swings if your shoulders are healthy. The complete workout should take 15 to 20 minutes and should not go longer than 30 minutes. These times are not including your warm-up. Keep in Mind: Less is More. We are training for speed, not endurance. Moreover, stick to 2 to 4 times a week. Keep these training sessions focused.
If possible keep track of swing speed with a Swing Speed Radar, or with a Trackman or Flightscope. You really need to track your speed while swinging for feedback on what is working! Also, you need to find out which arm is the weak link. We need to get both arms somewhat equal and to somewhat increase, this is a big key especially for better golfers. The Red SSR tends to give higher readings, which I like because it gives you some confidence. You should see your speeds increase within the first 2 weeks, contact me either way and let me know your progress.
Some days are better than others for speed. Your goal is to see a steady increase over time, but know that some days might be one step backwards. Also, try to keep your weight lifting sessions short as you do not want to get tight or too much slow-twitch fibre going during your speed window.
This training regimen is very flexible and NOT set in stone. If you find you can train every day (and increase in speed) and you are not sore, then DO IT! If you find that you need to only train twice per week, that is fine also. There have been 61-year-old training twice a day with great results and there have been others train twice per week with the same results. Along those same lines, if you find that you are ready to go 100% after your warm-up, then go for it. If you have other drills you like to do, MIX them in.
Do not be afraid to experiment and put together the perfect program for you. If you are not the experimenting type, no worries. Feel free to find what works for you based on this template. Finally, we need to compare apples to apples. The end goal is to hit the ball farther. So, for our ‘BEFORE’ data we need to record the average Ball Speed, average Carry, average Total Distance, and average clubhead speed. Then when we start training with the SpeedBall we want to see how we increase on the Swing Speed Radar device. After 2 to 3 weeks, once you increase in your CHS, it is time do to a test on the Launch Monitor and see where you are!