As a Sports Performance Coach I’ve trained aspiring elite-level athletes across many sporting disciplines, including surfers, moto-x riders, combat sport athletes, and golfers. One truth cuts rings true across all disciplines: performance is multifactorial. In golf, increasing club head speed isn't just about training raw power, it's about unlocking an integrated, dynamic system of strength, timing, balance, and neurological clarity.
If you're a golfer looking to increase your distance off the tee, fine-tune your tempo, and strike the ball consistently with every swing, this deep dive into swing speed and performance is built for you.
What Is Club Head Speed—and Why It Matters
Club head speed is the velocity of the club head at the moment it strikes the ball. The faster the club travels, the more energy gets transferred into the ball, generating greater distance. But don’t be fooled as brute strength alone doesn’t cut it. Elite-level swing speed requires:
- Functional mobility across the hips, spine, and shoulders
- Precision timing in the kinetic chain
- Sharp neural signalling and muscular coordination
- Confidence, rhythm, and mental clarity
From a sports science perspective, swing speed is a product of force production and technical efficiency. That means the work starts both in the gym and on the practice ground.
How to Increase Club Head Speed: The Performance Coach’s Blueprint
1. Train the Engine: Build Golf-Specific Power
Forget bench presses and WOD circuits. You need rotational strength, anti-rotational control, and explosive lower body drive:
Rotational Medicine Ball Throws (2–3 sets of 5 reps per side) – mimic golf swing patterns and build torque through the obliques and spinal rotators. Focus on explosive intent.
Landmine Twists (3 sets of 8–10 reps) – reinforce coordinated spinal rotation and efficient load transfer from hips to shoulders.
Barbell Hip Thrusts & Trap Bar Deadlifts (4 sets of 5 reps at 75–85% 1RM) – develop posterior chain force generation, which drives ground reaction force through the swing.
“Speed is strength expressed fast. Golfers who train like athletes gain an undeniable edge.” – Nathan Carter, Sports Performance Coach
2. Unlock the Chain: Mobility & Fascial Freedom
Mobility restrictions—especially in the thoracic spine, hips, and ankles can cause compensations, reduce swing efficiency, and even increase injury risk.
Segmental Cat-Cow & T-Spine Windmills – improve spinal segmentation and rotation for a fuller backswing.
90/90 Hip Flows & PAILs/RAILs – develop rotational control of the hips to maximise coil and release.
Toe Mobility + Ankle Dorsiflexion Drills – allow smoother weight transfer and lower body drive.
Coaches Tip: Add fascial release (e.g., body tempering or foam rolling) for faster neurological resets.
3. Train the Brain: Balance, Reaction, and Neural Activation
Swinging faster isn’t just about being stronger—it’s about being faster through the nervous system. Here’s where we train your neural engine:
Strobe Glasses Reaction Training – train visual processing and delay tolerance for fluid sequencing.
Single-Leg Balance with Perturbation – improves proprioception, balance, and the ability to stabilise through impact.
Vertimax / Resistance Band Jump Rotations – train rotational explosiveness and neuromuscular timing.
This is where AV Edge technology also enters the equation.
The AV Edge Advantage: Subtle Support, Measurable Results
AV Edge Wristbands use proprietary EF Technology to optimise the body’s energetic environment. Users often report sharper balance, faster reactions, and enhanced proprioception, qualities that are critical for golf performance.
A double blind placebo study led by Dr. Mark Bull, a leading authority on golf biomechanics, found category 1 golfers wearing AV Edge Wristbands recorded statistically significant increases in club head speed. Gains ranged from 1.5 to 4.3 mph within minutes of wearing the wristband. These marginal increases can translate to on course distance gains.
“I saw club head speed rise from 94 to 98mph using AV Edge wristbands. But more than that, I felt different! Lighter, more in control, with better rhythm.” – Mark Bentley, PGA Coach & AimPoint Specialist
What the Experts Say
“The key to increasing club head speed lies in kinetic efficiency—not brute strength. When the body is balanced, primed, and neurologically integrated, power becomes effortless.” – Dr. Mike Carroll, Fit For Golf Performance Specialist
Your Golf Swing Redefined: A Holistic Approach
Improving club head speed isn’t about doing one thing better—it’s about improving every layer of performance:
- Training with purpose
- Unlocking physical and fascial limitations
- Enhancing neural performance
- Leveraging subtle tech to enhance stability, balance, and output
This is what modern golf performance looks like! And it’s available to you.
Ready to Join the Swing Speed Revolution?
If you're serious about peak performance, explore how AV Edge Wristbands can become a seamless part of your training, competition, and recovery stack.
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Swing faster. Drive longer. Play smarter.
About the Author: Nathan Carter
Nathan Carter is a Level 5 Sports Performance Coach, Level 3 Personal Trainer, Level 3 British Weightlifting Coach, and Master Flexibility Coach (student), with further professional qualifications in clinical massage and sports massage therapy. With over two decades of experience in the health, fitness, and wellness space, Nathan has founded and led multiple successful training facilities and wellness companies.
He currently operates his weekly RestoreX pain clinic at Aspire 2.0, combining cutting-edge recovery modalities such as Far Infrared (FIR) therapy, Cryotherapy, Body Tempering, Dynamic Compression, and targeted massage. His clinic supports clients ranging from those suffering with chronic aches to athletes recovering from high-demand training or injury.
Nathan’s holistic, science-backed approach blends biomechanics, strength training, and soft tissue therapy to help individuals restore movement, reduce pain, and improve performance naturally.
As a co-founder of AV Edge, Nathan brings his deep practical expertise to the exploration of wearable, frequency-based technologies that support circulation, balance, and sleep — empowering people of all ages to feel better and move with confidence.