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Why Sprinting is the Secret to Golf Success

The golf swing is a lightning-fast process, lasting only about 1.6 seconds, with the average club head speed clocking in at a hefty 93.4 mph, as per the numbers from TrackMan. Thanks to the influence of Tiger Woods, hitting the gym to boost overall strength has become a common practice among golfers, driven by the shared desire to send that little white ball soaring down the fairway. There’s something undeniably exhilarating about watching a ball sail into the distance, especially when it’s your own shot.

It’s not just about the thrill, though; hitting the ball farther can significantly impact your game, particularly for amateur golfers. Why? Well, it’s a simple matter of geometry: the closer you are to the hole, the easier your subsequent shot becomes. Just take a look at the data from DECADE, and you’ll see the numbers don’t lie.

Moreover, let’s not forget the historical evidence. From Bobby Jones to Babe Didrikson Zaharias, whose prowess extended beyond golf to claim two Olympic gold medals in the 80 meters hurdles and javelin, the greats of the game have all possessed one common trait: the ability to hit the ball with power and precision. Ben Hogan, Jack Nicklaus, Lorena Ochoa, Tiger Woods—the list of world #1-ranked players who excelled in driving distance goes on, largely due to their exceptional clubhead speed and, of course, their mastery of hitting the ball in the hole with the fewest strokes, even in highly pressurized moments. We won’t delve into technique or mechanics today; that’s a topic for another time. Instead, let’s focus on working out and discover the single best exercise you can do to enhance both your overall health and your golf game.

In the current fitness trend dominating Instagram, folks are flaunting their workout routines left and right. While Tiger’s famous mantra, “You have to be a gym rat,” might ring true for some, it’s not the only path to success. Sure, hitting the weights builds strength and pumps you full of confidence-boosting hormones like testosterone. After a solid session, you can’t help but feel like you’re ready to take on the world. It’s that extra pep in your step, that swagger that says, “I’ve got this.” And let’s be real, that kind of confidence isn’t just for athletes; it’s for anyone looking to strut through life with a little more self-assurance.

After diving into conversations with fellow coaches, tuning in to podcasts, and delving into literature on the subject, I’ve reached an intriguing conclusion: Speed isn’t just about muscles—it’s about the nervous system, the connective tissues like fascia, ligaments and lastly muscle fibers. Sure, genetics play a role, especially when it comes to muscle fiber types. But that doesn’t mean speed is reserved for the chosen few. It’s something we can cultivate in everyone, even youngsters. As both a father and a coach, my focus is on nurturing individuals, especially those who may not initially appear athletically gifted, and transforming them into athletes. After all, as Coach Tony Holler aptly puts it, “Speed is the tide that lifts all boats.” And those boats? They encompass agility, acceleration, skills, strength, and capacity. And the magical exercise that can set sail for all of these? Sprinting.

Nurturing Speed: The Nervous System and the Art of Sprinting

The essence of sprinting lies in reaching your maximum speed. But what does that entail? It means propelling yourself forward with every ounce of speed your limbs can muster. The faster you move, the more muscles you recruit, and vice versa. Now, a quick side note: while slow movements like Tai Chi offer their own health benefits, when it comes to sprinting, it’s all about maximizing velocity.

So, what governs this recruitment process? It all comes down to the Nervous System, particularly the Central Nervous System (CNS). For optimal performance, your CNS needs dedication—concentration, intention, and consistent activation. Think of speed as a tree—it grows gradually. What do trees need to flourish? Sunlight, adequate rest, nutrient-rich soil, the right stressors, and time. Similarly, by incorporating a bit of sprinting each week, month by month, and year by year, you nurture your speed like a growing tree. So, ask yourself: What kind of tree are you? A majestic redwood? A resilient oak? A steadfast pine? Or perhaps a delicate magnolia, gracing Magnolia Lane?

 

Creating an Athlete: Sprinting and Skill Development

If you’re training your child, the formula is straightforward: “Sprint as often as possible and as fresh as possible.” A good rule of thumb is to aim for two to three sessions per week, each consisting of 2 to 3 timed sprints spanning 30 to 40 meters, with a minimum of five minutes of rest in between. Adjust the distance as needed, especially for younger athletes. To simplify rest intervals, follow this rule: for every second of sprinting, allow a minute of rest.

It’s essential to prioritize long-term progress over short-term gains. Consistency is key; we must avoid overexertion, a principle often emphasized in the “Feed the Cats” training methodology. The goal is to avoid exhausting the athlete, preserving their energy for both today’s and tomorrow’s performances.

On alternate days, complement sprint training with sport-specific skill work and X-factor exercises like isometrics, plyometrics, and ballistic drills such as speed stick training for golfers and med ball throws. Interestingly, sprints can also serve as an excellent warm-up alternative to traditional jogging. Their intense nature demands full concentration, putting athletes in an optimal mindset for training.

Recording your progress is like keeping a journal of your journey towards your goals. It allows you to see how far you’ve come and motivates you to keep pushing forward. Whether it’s tracking your sprint times, or swing speeds, seeing improvements over time can be incredibly rewarding and inspiring. So, grab a notebook, a stopwatch, and start documenting your progress today!

 

Technique Tips: “Run like Carl”

When it comes to sprinting, Tony Holler’s advice is simple: “Run like Carl.” This means copying the form of legendary sprinter Carl Lewis, who had some key moves that made him fast. 

Here’s what to focus on:

High Knees: Lift your knees up high when you run. This helps you move forward faster.

Strong Arms: Pump your arms back and forth vigorously while you run. This helps you keep your balance and move smoothly.

Let’s look at what Carl Backside mechanics:

 

Elbow Up: Keep your back elbow pointing up towards the sky as you run. This helps your upper body stay in the right position.

Foot Down: Make sure your back foot’s cleats are pointing back, not up in the air. This gives you a good push-off and helps you run faster.

Focus on perfecting your front side mechanics—the movements you make with your arms and legs while sprinting. To do this, practice running like Carl during your training sessions. Imagine yourself mirroring his every move and aim to replicate his form. With consistent practice, you’ll see improvements in your speed and technique. Remember, it’s all about “Growing your Speed” through dedicated effort and attention to detail. With consistent practice, you’ll “Grow your Speed”. 

 

Integrating Speed: The Role of Sprinting in Golf Training

When it comes to golfers, sprinting takes center stage, especially in today’s game where distance is paramount. Besides refining golf mechanics, sprinting stands out as one of the most effective methods to enhance speed. As a golf coach, I often work with kids who may not initially exhibit exceptional coordination. While it’s undoubtedly easier when naturally gifted athletes join the ranks, I’ve found sprinting to be a game-changer for all kids. On days dedicated to off-golf training, we engage in various games incorporating jumping, climbing, crawling, throwing, balancing, and swinging clubs. If we’re lucky enough to have access to a natural setting, the possibilities expand even further. Additionally, we incorporate general strength exercises like pull-ups, push-ups, and squats (split squat) into our routine.

When I think of sprinting, visions of Carl Lewis’s graceful stride and Bob Beamon’s record-breaking long jump at the 1968 Mexico City Olympics flood my mind. What’s the common denominator between them? Speed. Sprinting doesn’t require a fancy track; some of my athletes have sprinted on streets, in garages, parks, and even on golf courses during our sessions. However, if you ever get the chance to run on a track with spikes, seize it! It’s exhilarating, especially when you’re being timed. I’ve experienced moments when the wind is in my favor, and I feel like I’m soaring through the air—a sensation that also stimulates our internal governor controlled by the nervous system. This internal governor is essential for self-preservation and safety. For some individuals, pushing beyond their limits can result in loss of control and potential mishaps. Hence, our training philosophy revolves around gradual progression, gradually expanding our limits over time.

The key to motivation, whether it’s for yourself or your athletes, lies in recognizing and celebrating improvement. In golf, we gauge progress by reducing our handicap, ultimately reflected in lower scores on the course. During practice sessions, we meticulously track putting stats, club head speed, and various other golf metrics to monitor advancement. Similarly, in sprinting, I adhere to the mantra of “Rank, Record, and Publish” when it comes to their sprint performances. Interestingly, while trophies aren’t handed out at my tournaments, we commemorate achievements with bracelets bearing their lowest golf score and best sprint time.

 

Embracing Technology and the Feed The Cats Philosophy in Golf Training

When it comes to technology, the most essential tool is a stopwatch, and fortunately, it’s readily available on your phone. Personally, I prefer the simplicity of a classic stopwatch, which aligns with my slightly retro sensibilities. While there are numerous advanced technologies like “freelap” available for sprinting, for a junior program, a stopwatch suffices to track progress and foster improvement.

 One of the main reasons I’m passionate about sprinting is because, as a proud advocate of the Feed The Cats philosophy in golf coaching, I firmly believe in its guiding principles. Developed by coach Tony Holler, these principles, also known as the mission statement or the 10 commandments of Feed The Cats, represent the pinnacle of coaching methodology:

 

• Speed is the Tide that lifts all boats.
• Rest, recovery, and sleep are the foundation of high performance.
• Record, Rank, and Publish.
• Tired is the enemy, not the goal (racehorses, not workhorses).
• Never let today ruin tomorrow (Never burn the Stake).
• 100% healthy, 80% in shape, not the other way around.
• Perform in practice (moderate exercise never leads to high performance).
• Let the competition be the hardest thing you do.
• Kids are good at what they like, Obsessed with what they love.

 

These principles resonate deeply with me and serve as a guiding light in my coaching journey.  Coach Tony Holler, a retired chemistry teacher, is known for his innovative coaching style and dedication to athletes. With over 40 years of experience, he’s a respected leader in sports performance. Coach Holler has trained many state champions and record holders, specializing in sprints and speed training. His “Feed The Cats” philosophy focuses on speed, recovery, and performance, transforming coaching methods. His approach is straightforward and effective, emphasizing essential movements and minimizing injury risk. As a retired educator and sought-after speaker, Coach Holler continues to educate coaches and athletes worldwide.

I wholeheartedly believe that the adage “slow doesn’t age well” holds true, especially in the realm of golf. Take for example golf icons like Gary Player and Babe Didrikson Zaharias. Despite their relatively modest stature, both Player and Zaharias maintained impressive speed even as they aged. Player, now 88, still boasts a club head speed pushing 90 mph, with an average of 86.3 mph. Similarly, Padraig Harrington, at 58 years old, showcases a remarkable club head speed of 120+ mph. And then there’s Kyle Berkshire, the 26-year-old sensation who holds records for both the fastest club speed (165.8 MPH) and fastest ball speed (239.7 MPH). Interestingly, sprinting is a fundamental aspect of Berkshire’s training routine, underscoring the importance of speed in golf performance.

 

Harnessing the Legacy of Speed: Babe Didrikson Zaharias and the Sprinting Revolution in Golf

Babe Didrikson Zaharias, a multi-sport athlete and two-time Olympic gold medalist in track and field, exemplifies the impact of speed on golf. Her experience as an Olympian honed her athleticism and speed, which undoubtedly contributed to her success in golf. Her agility, explosive power, and speed on the golf course set her apart from her competitors and cemented her legacy as one of the greatest athletes of all time.

For me, revisiting sprinting holds special significance for a few reasons. Firstly, it’s about maintaining my current club head speed, which hovers around an average of 110 mph. Remarkably, I’ve hit a personal best of 117 mph, averaging at 115 mph. Additionally, sprinting challenges me in a way that brings back the joy of running fast. It’s a stark contrast to the punitive running I endured in the past, where running was often used as a form of punishment. Now, I eagerly anticipate my sprinting sessions, and even my students share in the enthusiasm, often asking, “Coach, can we sprint today?” To which I enthusiastically respond, “Absolutely!” Witnessing their joy and motivation fuels my own passion for sprinting. Moreover, the benefits extend beyond the track—my students’ golf game has seen notable improvements. For instance, take Xabi Otxoa, a 11-year-old whose sprint times have improved from 5.93 seconds to a flat 5 seconds in the 30-meter dash. Notably, his club head speed has also seen a significant jump from 70mph to an impressive 78mph. As for myself, achieving a personal milestone by breaking the 5-second barrier in the 40-meter dash has been immensely gratifying, further fueling my dedication to sprinting and its positive impact on athleticism and performance.

As mentioned earlier, keeping track of sprinting data is crucial for monitoring progress. Similarly, for golfers looking to track swing speed and progression, I recommend investing in a swing speed radar. Starting with a simple model like the PRGR, which measures club head speed and provides additional data like smash factor, is ideal. Recording the top speeds of each club establishes a baseline for individual training and improvement. The PRGR is designed for both golf and baseball—an endorsement from multiple sports industries speaks volumes about its effectiveness.   

If sprinting isn’t feasible, you can shift your focus to the X-factor exercises mentioned earlier, or incorporate swing speed workouts using a light club such as a driver or a Speed Stick. These workouts typically consist of 6 sets, with 3 sets swinging right-handed and 3 sets swinging left-handed, each set comprising 4 to 6 swings at maximum speed. Remember to take rest periods of 45 seconds to 1 minute between sets to ensure effective training. It’s important to prioritize adequate rest time alongside swinging fast. Remember the principles of “Don’t burn the stake” and “Speed grows like a tree.” Consistency in your training is crucial for improvement. By incorporating these practices, among others, you’ll contribute to enhancing your overall game.