Connect with us

Published

on

As a golf teacher and coach, I understand how important driving distance is. I have yet to have a student ask me if I can help them hit it shorter. As statistical analysis has continued to improve, the importance of distance and how advantageous it is has come to the forefront.

There are two primary ways to increase distance, especially with the driver. The first is to increase clubhead speed. This is what I see most golfers trying to do when they want more distance. They reason that the harder you swing the farther the ball will go. That’s sound reasoning, but it doesn’t always work. The second way, and arguably easier way to increase distance, is to increase your efficiency, because a more efficient swing creates more ball speed and better launch conditions, thus increasing carry and total yardage even with the same clubhead speed.

I find it much easier to improve distance among my students by attacking efficiency rather than speed. This is not to say that you cannot and should not try to increase speed, but speed without efficiency will have minimal impact on your overall yardage.

So what makes a driver swing efficient? Center contact and the proper launch conditions. If you struggle with both, don’t worry. I have a drill to help at the bottom of this story.

Center Contact

Ball speed off the center of the club face will always be higher than the ball speed from a mis-hit shot with the same clubhead speed. Also, off-center hits — especially with the driver — greatly influence the flight of the ball, and can cause a good swing to produce off-line shots.

  • Worst place to hit the ball for ball speed: Low, heel.
  • Best places to hit the ball for ball speed: Center, slightly high toe.

Launch Conditions

High launch, low spin is what you always hear is the secret to more distance — and it’s not so secret anymore to distance. While the statement is generally true, golfers need to match their launch angle and spin rate to their swing speed, as well as their angle of attack to get the absolute most distance off the tee.

As you can see from the Trackman tables below, every clubhead speed has an ideal launch angle and spin rate for maximum distance. A swing speed of 80 mph will not create optimal distance if it is matched with the optimal launch angle and spin rate of someone swinging 120 mph, and vice versa. Across the board, however, what’s apparent is how much more driver distance golfers can create when they hit up on their driver rather than down.

Optimal Launch Conditions for 75-95 mph Swing Speeds

Screen Shot 2016-09-15 at 9.25.02 AM

Optimal Launch Conditions for 100-120 mph Swing Speeds

Screen Shot 2016-09-15 at 9.25.11 AM

I’m routinely asked if the driver swing is the same as the iron swing, which requires a downward angle of attack because the majority of iron shots are hit off the ground. Although I do not always say this the answer is no, the swings are not the same. Trackman data, as well as video studies and pressure traces prove it.

The driver has the shallowest average attack angle of any club in the bag. We also see the most rearward head movement with the driver of all the clubs, particularly halfway down into impact. Ideally the head is staying back, allowing the driver to move in an upward fashion sooner. That’s what enables some golfers to optimize their launch conditions, contact and overall distance with the driver.

For some golfers this is an unconscious act, something they have developed over time through feel and adaptation. For those of you who struggle with distance and have poor launch conditions, however, the drill below is an excellent way to quickly get the correct feel for how the driver should move through impact for optimal launch conditions and total yardage.

The Drill

Screen Shot 2016-09-15 at 9.26.14 AM

Tee a ball up so that it is about 3/4 of an inch above the crown of the driver. Then place an alignment stick in the ground about 6 inches behind the ball and six inches above the ground. Lay another alignment stick on the ground 6 inches front of the ball to promote an upward move through impact. The swing back and through under the stick, trying not to hit it, while smashing a big drive.

Screen Shot 2016-09-15 at 9.26.29 AM

This station will create an environment where you can only hit the ball solid by missing the sticks. Such feedback is critical to making this change.

Your Reaction?
  • 87
  • LEGIT13
  • WOW3
  • LOL4
  • IDHT1
  • FLOP2
  • OB1
  • SHANK23

Originally from Portland Oregon, Devan played collegiate golf at College of the Desert in Palm Desert before transferring to San Diego State. In 2007, he started working for Jim McLean at PGA West. There Devan was able to spend significant time with Jim McLean and was subsequently asked by Jim to move to the TPC Doral location in Miami, Florida, to be his Personal Teaching Assistant. At Doral, Devan was able to teach with Jim in every golf lesson, clinic and school that he taught. Some of the notable players he worked with while Jim’s assistant were Greg Norman, Keegan Bradley, Lexi Thompson, Eric Compton and Vaughn Taylor. Devan also aided Jim in the writing of his Death Moves book in 2009. In 2011 Devan was offered a Master Instructor position at The Jim McLean Junior Academy in Dallas/Fort Worth. He spent the next five years helping develop some of the best Junior golfers in the country. In addition to Jim McLean, Devan has had the opportunity to spend significant time with Mike Bender, Jim Hardy, Hank Haney, Chuck Cook and Jim Flick. The culmination of this time has helped shape the way Devan teaches golf. Devan enjoys working with players of all abilities from the High Performance Junior to the Weekend Golfer.

21 Comments

21 Comments

  1. Duncan Marc

    Oct 23, 2016 at 11:01 am

    When I try to get the positive AoA, I either: Hit a high weak fade or a roping mid height hook.
    And I have a tendency to have my weight shift backwards.
    Roughly 92-95 mph with driver….

    • Devan Bonebrake

      Oct 25, 2016 at 12:56 pm

      Most likely another part of your swing is too steep such as your hand path club path or both and therefore you must stay excessively back with your weight through impact in order to not hit down on the driver. My suggestion is to shallow out your downswing and perhaps downswing feeling more rounded and that should help both your angle of attack and weight shift.

  2. KK

    Oct 23, 2016 at 9:35 am

    Hitting driver with a positive AoA is difficult but can be a game-changer because of the distance and ability to cut corners with the high ball flight. I believe it should be part of instruction from day 1 for every golfer. Sadly, reality is far different.

    • Devan Bonebrake

      Oct 25, 2016 at 12:57 pm

      Yes it does not mean you have to hit up to be a good driver. However for most of students who needs more distance this is much easier than changing club head speed and also a faster process. I agree with your idea!

  3. Joergensen

    Oct 23, 2016 at 8:27 am

    I’ve seen the Trackman charts many times, and I still don’t get them. As far as I can see, all they say is that hitting 5 degrees up is better than 0 degrees or 5 degrees down, regardless of your swingspeed and driver loft. Says nothing about the optimal launch angle or spin rate.

    • gearhead

      Oct 24, 2016 at 7:10 pm

      Here you go…Ideal Numbers:
      Ball Speed–Launch Angle–Back Spin (rpm’s)

      Carry Distance
      170 mph 11.5-15.5+* 2000-2400 289 yards
      160 mph 12-16+* 2200-2650 271 yards
      150 mph 13-16.5+* 2300-2800 252 yards
      140 mph 14-17+* 2350-2950 233 yards
      130 mph 14.5-17* 2400-3100 215 yards
      120 mph 15-17* 2500-3300 196 yards

    • Devan Bonebrake

      Oct 25, 2016 at 1:00 pm

      The charts down the right side show ideal launch and spin. This can be created from a combination of club fitting and swing and does not necessarily need to be created from attack angle alone.

  4. Pingback: How to create an upward angle of attack for more driver distance | Swing Update

  5. Matt

    Oct 22, 2016 at 8:09 pm

    I get what you are saying and agree. I hit down on the driver. On Trackman its been as much as -9.5. My issue in trying to correct it is – the more I try to hit up on the ball, the more I end up hanging back my weight shift. I tend to hit off right foot and have a horribly high climbing slice that rarely stays any where near the fairway. What can i do to help get beyond that flaw?

    Thank you

    • Devan Bonebrake

      Oct 22, 2016 at 11:55 pm

      So in your case, you may be getting your steep angle from the arms or club or both. Also make sure that you play the ball far enough forward otherwise you will have to hang back to create a upward blow. Use the classic image of Hogan swinging under a plane of glass and try to see if that helps shallow your a of a.

    • Chris Keena

      Oct 24, 2016 at 11:21 pm

      Drop your right foot back 4 inches and concentrate on swinging in to out. In other words, poke it down the right field foul line. Maybe you need to chop an inch off your driver shaft. Try to hit a draw, maybe it will go straight.

  6. Bug

    Oct 22, 2016 at 5:20 pm

    It all depends on the players golf swing dynamics as well as the club characteristics. Not all players (amateur or professional) require an upward angle of attack. To say it does is absolutely incorrect.

    • Dill Pickleson

      Oct 24, 2016 at 1:28 am

      for max distance you do. care to offer any bro science for us, bug?

    • Devan Bonebrake

      Oct 25, 2016 at 1:19 pm

      I totally agree. I fact as the Inventor of trackman will admit the lower the spin loft the less control of the direction you have. Therefore there is always a risk reward with improving certain aspects of your swing. However for many people who need distance improving the launch conditions can quickly give them the added yardage they need.

  7. Larry

    Oct 22, 2016 at 3:27 pm

    There have been more amateur swings messed up by trying to hit their driver with an upward attack angle. The best thing amateurs should do is swing level with the driver.

    • Nathan

      Oct 23, 2016 at 5:45 am

      To this point…is it actually important to ‘hit up’ on the ball? If I can reproduce the ‘ideal’ launch angle (say with a level strike and a higher lofted club) won’t my distances be identical?

    • Leftienige

      Oct 24, 2016 at 2:45 pm

      Hi Larry. I agree, ever since this”you MUST hit up with your driver” appeared in mags and on-line teaching my game has plummeted . At worst I’ve hit the turf 6″ before the ball and bounced the driver right over the top of it! Now I’m trying a flat to very slightly downward strike my game is getting back to where it was 2 years ago. This theory almost made me give up this great game. Cheers all , Nige .

    • Devan Bonebrake

      Oct 25, 2016 at 1:24 pm

      Hi Larry, I do think hitting level or up can greatly benefit most amatuers from a distance perspective. However as you eluded to, doing so the wrong way or hurting contact and directional control is not worth the attempt.

  8. Tom

    Oct 22, 2016 at 12:21 pm

    PXG in the house.

Leave a Reply

Your email address will not be published. Required fields are marked *

This site uses Akismet to reduce spam. Learn how your comment data is processed.

Instruction

Clement: Short game consistency for chipping and pitching

Published

on

There is simply no excuse left for poor chipping and pitching. The techniques, focus, and task implementation you will get out of this video will be simply fantastic and is the surest way to bring your scores down and your fun factor way up! This is the way Steve Stricker does it too! Enjoy!

Your Reaction?
  • 0
  • LEGIT0
  • WOW0
  • LOL0
  • IDHT0
  • FLOP0
  • OB0
  • SHANK2

Continue Reading

Instruction

Faults & Fixes: Losing height in your swing

Published

on

In this week’s Fault and Fixes Series, we are going to examine the issues that come with losing your height during the swing and its effect on your low point as well as your extension through and beyond impact.

When a professional player swings, there is usually very little downward motion through the ball. Some is OK, but if you look at this amateur player you will see too much. When the head drops downward too much something, has to give and it’s usually the shortening of the swing arc. This will cause issues with the release of the club.

Your Reaction?
  • 8
  • LEGIT0
  • WOW0
  • LOL0
  • IDHT0
  • FLOP1
  • OB1
  • SHANK6

Continue Reading

Instruction

Dangers of overspeed training revealed: What to do and what not to do

Published

on

Speed: a key factor to more money on tour. The key component sought after by many amateur golfers to lower their scores. The focus of many infographics on social media this past PGA Tour season. A lot of people say speed matters more than putting when it comes to keeping your tour card and making millions.  

Overspeed Training: the focus on tons of training aids as a result of the buzz the pursuit of speed has created. The “holy grail” for the aging senior golfer to extend their years on the course. The “must do” training thousands of junior golfers think will bring them closer to playing college golf and beyond.  

Unfortunately, overspeed training is the most misunderstood and improperly implemented training tool I see used for speed in the industry. Based on the over 50 phone calls I’ve fielded from golfers around the world who have injured themselves trying it, it is leading to more overuse injuries in a sport where we certainly don’t need any help creating more than we already have. Luckily, these injuries are 100 percent preventable if you follow the few steps outlined below.

Don’t let your rush to swing faster get you hurt. Take five minutes to read on and see what the industry has not been forthcoming with until now.  

Understanding how to increase your speed safely and with as little work possible is the path to longevity without injury. If you could train 75 percent less (to the tune of about 8,000 fewer reps a year) and still see statistically comparable results, would you rather that? 

I would.

Would it make sense to you that swinging 8,000 times fewer (low volume protocols versus high volume protocols) would probably decrease your risk of overuse injuries (the most common injury for golfers)?  

I think so.

But I’ll let you draw your own conclusions after you finish reading.   

Your Challenge

Your biggest challenge is that the answer to more speed for you is not the same as it is for your friends. It differs depending on many factors, but there are four main ones that you can start with. Those four are 

  1. Your equipment
  2. Your technical prowess
  3. Your joint mobility at your rotary centers (neck, shoulders, spine, and hips) 
  4. Your ability to physically produce power  

If you are not totally clear on these, I’d recommend checking out the earlier article I wrote for GolfWRX titled Swing speed: How do you compare? Go through the testing as outlined and you’ll know the answer to these four areas in five minutes.

Basically, you have the potential to pick up speed by optimizing your equipment (ie. find the right shaft, etc), optimizing the technical element of your swing for optimal performance (ie. launch angles, etc) or by optimizing your body for the golf swing. Understanding how to best gain speed without putting your body at risk both in the short and long term is what 95 percent of golfers have no idea about. It is the single biggest opportunity golfers have to make lasting improvements to not only their golf game but their overall health.

Are You a Ticking Time Bomb?

In my earlier article (link above), I described three main categories when it came to physical factors. Step one is to determine what category you are in.

The first option is that you might be swinging faster than your body is able to control. In this case, you are a ticking time bomb just waiting to explode in injury. We all know that friend who just has a year-round membership to the local physio or chiro because they are always hurt. If this is you, DO NOT try overspeed training, it will only make your visits to the physio or chiro more frequent. There are much better areas to spend your time on.

The second situation might be the rare, sought-after balanced golfer. You might have great mobility in the four main rotary centers (hips, spine, shoulders, and neck) and your swing speed matches your physical power output abilities. It should be noted that based on our mobility research of almost 1,000 golfers, 75 percent of golfers over the age of 40 don’t have full rotary mobility in at least one of the four centers. When you age past 50, that 75 percent now applies to at least two rotary centers. Hence why “the balanced golfer” category is elusive to most golfers.

The final option is the sexy, exciting one; the “more RPMs under the hood” golfer. This is the one where overspeed training is your fountain of youth and you can pick up 10, 15, even 20 yards in a matter of weeks. You might have more RPM’s under your hood right now. Being in this category means you physically are able to produce way more power athletically than you are doing in your golf swing currently.  

The Good News

The “more RPMs under the hood” golfer describes over 50 percent of amateur golfers. Most of you sit at work and don’t train your body to move at maximal speeds outside of when you swing the golf club. The number of adults and senior golfers who train maximal speed at the gym, run sprints and train with plyometrics (correctly) is under five percent.

Why is this good news?

Because if you don’t move fast at any point in your life other than on the golf course right now, doing pretty much anything fast repetitively will make you faster. For instance, you can jump up and down three times before you hit a drive and your speed will increase by 2-3 mph (6-9 yards) just from that according to a research study.

This means that for the average amateur, adult golfer in this category, picking up 5-8 mph (12- 20-plus yards) almost immediately (it won’t stick unless you keep training in though) is incredibly simple.

The Bad News & The Fine Print

Remember earlier when I mentioned you needed to “also have full mobility in the four main rotary centers” and that “75 percent of adults over the age of 50 lack mobility in at least two rotary centers?” 

That’s the bad news.

Most golfers will get faster by simply swinging as hard as they can. Unfortunately, most golfers also will get hurt swinging maximally repeatedly because they have to compensate for the lack of rotational mobility in those rotary centers. 

This should be a big bold disclaimer, but is often not. This is the fine print no one tells you about. This is where the rubber meets the road and the sexiness of overspeed training crashes and burns into the traffic jam of joints that don’t move well for most amateur golfers.  

Your Solution

The first step to your solution is to make sure you have full rotational mobility and figure out what category of golfer your body puts you in. As a thanks for being a WRX reader, here is a special link to the entire assessment tool for free. 

After you determine if you have the mobility to do overspeed training safely and you know if you are even in the category that would make it worthwhile, the second and final step is to figure out how many swings you need to do.

How Many Swings are too Many?

Concisely, you don’t need more than 30 swings two times per week. Anything more than that is unnecessary based on the available research.  

As you digest all of the research on overspeed training, it is clear that the fastest swing speeds tend to occur with the stronger and more powerful players. This means that first, you need to become strong and be able to generate power through intelligent workout plans to maximize performance, longevity and reduce injury likelihood. From here, overspeed training can become an amazing tool to layer on top of a strong foundation and implement at different times during the year.

To be clear, based on the two randomized overspeed studies that Par4Success completed and my experience of training thousands of golfers, it is my opinion that overspeed training works in both high volume (100s of swings per session) and low volume protocol (30 swings per session) formats exactly the same. With this being the case, why would you want to swing 8,000 more times if you don’t have to? 

The research shows statistically no difference in speed gained by golfers between high-volume overspeed protocols compared to low volume ones. Because of this, in my opinion, high volume protocols are unnecessary and place golfers at unnecessary risk for overuse injury. This is especially true when they are carried out in the absence of a customized strength and conditioning program for golf.     

Rest Matters

In order to combat low-quality reps and maximize results with fewer swings, it is necessary to take rest breaks of 2-3 minutes after every 10 swings. Anything less is not enough to allow the energy systems to recover and diminishes your returns on your effort. If these rests are not adhered to, you will fatigue quickly, negatively impacting quality and increasing your risk of injury.  

Rest time is another reason why low volume protocols are preferable to high volume ones. To take the necessary rests, a high volume protocol would take more than an hour to complete. With the lower volume protocols you can still keep the work time to 10 minutes.   

The Low Volume Overspeed Protocol

You can see the full protocol in the full study reports here. It is critical you pass the first step first, however before implementing either protocol, and it is strongly recommended not to do the overspeed protocol without a solid golf performance plan in place as well in order to maximize results and reduce risk of injury.

This is just the first version of this protocol as we are currently looking at the possibility of eliminating kneeling as well as some other variables that are showing promising in our ongoing research. Be sure to check back often for updates!

Commonly asked questions about overspeed training…

Once initial adaptations have occurred, is there any merit to overspeed training long term?  

None of the studies that I was able to find discussed longitudinal improvements or causation of those improvements. This is the hardest type of research to do which speaks to the lack of evidence. No one actually knows the answer to these questions. Anyone saying they do is guessing.

Do the initial gains of overspeed training outperform those of traditional strength and conditioning?  

There appears to be a bigger jump with the addition of overspeed training than solely strength and conditioning, by almost threefold.  In 6 and 8 weeks respectively, the average gain was just around 3 mph, which is three times the average gain for adult golfers over a 12 weeks period with just traditional strength and conditioning. 

Can we use overspeed training as a substitute for traditional strength and conditioning?

No. Emphatically no. It would be irresponsible to use overspeed in isolation to train golfers for increased speed. First off, increasing how fast someone can swing without making sure they have the strength to control that speed is a means to set someone up for injury and failure. Secondly, if they are appropriate and you increase someone’s speed, you also need to increase their strength as well so that it keeps up with the demands the new speed is putting on their body.   

Are long term results (1 year+) optimized if overspeed training is combined with traditional strength and conditioning vs in isolation or not at all?  

It would appear, based off our longitudinal programs that using overspeed training periodized in conjunction with an athlete-specific strength and conditioning program and sport-specific training (ie. technical lessons, equipment, etc—not medicine ball throws or cable chops) in a periodized yearly plan maximizes results year to year.  

In order to keep decreases in club speed to no more than three-to-five percent during the competitive season (as is the normal amount in our data), it is imperative to keep golfers engaged in an in-season strength and conditioning program focused on maximal force and power outputs. By minimizing this in-season loss, it assures that we see gains year over year.  

It is unclear if overspeed training in conjunction with strength and conditioning during the season further decreases this standard loss due to nervous system fatigue, but this would be a great area for future research.  

What sort of frequency, protocols or volume should one utilize for maximal benefit and minimal risk of injury?  

Most of the studies that I was able to find specifically on swinging looked at about 100 swings three times per (baseball). The Superspeed protocols which are the most popular in the golf world, follow a similar volume recommendation after an initial ramp up period. It is a concern, especially with untrained individuals, that adding more than 11,000 maximal effort swings over the course of year might increase risk for injury due to the incredible increase in load. Especially for the amatuer golfer who only plays on the weekends and does not engage in a strength and conditioning program, this is a significant volume increase from their baseline.

The Par4Success studies in 2018-19 found no significant difference in swing speed gains between high volume protocols and a lower volume protocol which required only 30 swings, 2x/week but required a 2 minute rest between every 10 swings.

More studies beyond these two need to be done looking at this, but it would be my recommendation, specifically in golf, not to engage in the high volume protocols as it does not appear to increase speed gains while also increasing load on the athlete significantly.  

Do any potential gains of overspeed training outperform the traditional methods that are proven to transfer to sport?

It does not appear that overspeed training is superior to any one training method, but rather a tool to use in conjunction with other proven methods. The key here is to assess yourself and look to implement this type of training when mobility is not an issue and the physical ability to produce power is higher than the ability to generate club speed. In the right scenario, overspeed training can be a game-changing tool. In the wrong scenario, it can be a nail in a golfer’s coffin.

Your Reaction?
  • 95
  • LEGIT10
  • WOW2
  • LOL0
  • IDHT2
  • FLOP2
  • OB3
  • SHANK13

Continue Reading

Trending