OLD - JUNIOR OVERSPEED TRAINING PROGRAM

GETTING STARTED

The best way to use the the swing speed tracking spreadsheet is to download the Microsoft Excel app to your mobile device

DYNAMIC WARM-UP FOR JUNIORS

Warming up before training is crucial to preventing injury AND ensuring your muscles and joints are prepared and able to give their full capacity to training. Failing to warm-up properly is not only unsafe, it will prevent you from maximizing their speed gains. Our junior warmup is a little different from our adult warmup...it' s a lot more fun!

EXERCISE LIST

HIGH KNEES x 15 REPS EACH SIDE

While standing in place with arms out in front, lift your knees as high as you can. Try to hit your hands with your knees.

ARM CIRCLES x 20 SECONDS EACH WAY - FORWARD AND BACKWARD

With your arms out to your sides, make small circles with your arms and gradually get bigger as you move forward with reps. Repeat while moving your arms in a backwards circle as well.

BUNNY HOPS (LEGS TOGETHER) AND FROG JUMPS (LEGS APART) x 10 EACH

Starting with your feet together (bunny hops) take 10 jumps forward. Coming back, take 10 jumps forward with your feet apart (frog jumps).

JUMPING JACKS

Complete 15 jumping jacks.

SLOW CLUB SWINGS, MOVING TO FASTER WITH DRIVER x 30 SECONDS EACH WAY

While holding your driver, begin to make small and slow swings and progress to faster swings. Complete 30 seconds going each way.

ONCE WARMUP IS COMPLETE, MAKE SURE TO TAKE A 2 - 3 MINUTE BREAK PRIOR TO BEGINNING TRAINING

TRAINING PROGRAMS

HOW OFTEN SHOULD YOU TRAIN?

The answer to this question depends on the amount of time you have to train. Ideally, you would train three days per week with a day of rest in between. For more competitive golfers, we recommend working with your coaches to figure out the best overspeed training schedule for you.

At a minimum, you'll want to train two days per week to generate swing speed gains.

If you are taking a break from overspeed training, we recommend training at least once a week to maintain any swing speed gains.

TRAINING REMINDERS

Make sure to include one day of rest in between training sessions.

Warming up is CRITICAL to maximizing your success and preventing injury.

Make sure you are in an open space with no one nearby when training.

Don't hit the ground.

Swing FAST!

THE MOST IMPORTANT TRAINING TIP

When it comes to overspeed training, there is one hard and fast rule that you must follow to get every ounce of speed possible out of your training...CHECK YOUR SWING THOUGHTS AND MECHANICS AT THE DOOR!

If there is one surefire way to slow your golf swing down, it's to have any thoughts as to your swing mechanics. Instead, solely focus on maximizing your swing speed right in front of your radar, at a tee on the ground, a towel, or whatever you have handy. Make sure something is in the same spot your ball would be if tee'd up and focus on maximizing your head speed at that spot.

Internal thoughts only serve to slow us down. Don't worry about looking pretty, worry about swinging as fast as possible!

"LITTLE JUNIORS" PROGRAM - FOR 5 TO 7 YEAR OLDS

LITTLE JUNIORS

OVERSPEED TRAINING PROGRAM FOR JUNIORS 8 - 14 YEARS OLD

LEVEL 1 - WEEK 1 THRU 8

LEVEL 2 - WEEK 9 THRU 16

LEVEL 3 - WEEK 17 THRU 28

LEVEL 4 WEEK - 29 THRU 52

Level 4 programs each have a different focus, with 4a and 4c focused on hand/arm speed and 4b and 4d focused on general speed training. We recommend doing a different program each training day.

LEVEL 4a

LEVEL 4b

LEVEL 4c

LEVEL 4d

Once your junior completes a year of training, we recommend starting again from level 1 or if they've moved to an adjustable driver, moving on to the adult training program.

TRAINING EXERCISE VIDEOS

FULL SWING NOTES

SWING AS IF YOU ARE HITTING A NORMAL DRIVER. SWING FAST!

BACKSWING REBOUND NOTES

BEGIN WITH THE CLUB OUT IN FRONT AND MAKE A FULL SWING FOCUSING ON MOVING THE CLUB AS FAST AS YOU CAN IN THE BACKSWING.

LEAD SIDE STEP NOTES

BEGIN WITH YOUR FEET TOGETHER AND THE CLUB OUT IN FRONT. AS YOU BRING THE CLUB BACK, STEP FORWARD WITH THE LEAD FOOT AND FIRE THROUGH.

FEET TOGETHER NOTES

TAKE YOUR STANCE WITH YOUR FEET CLOSE TOGETHER. THE FOCUS IN THIS DRILL IS ON HAND AND ARM SPEED.

STEP BACK AND THROUGH NOTES

BEGIN WITH YOUR FEET TOGETHER. STEP BACK WITH YOUR TRAIL FOOT WHILE MOVING THE CLUB FORWARD, BEGIN YOUR BACKSWING BY BRINGING YOUR LEAD FOOT BACK TOWARDS YOUR TRAIL FOOT (TOUCHING THE GROUND OR NOT) STEP FORWARD AND FIRE THROUGH. FOCUS ON THE RHYTHM AND YOU'LL NAIL THIS MOVE.

TURN AND FIRE NOTES

GET SET UP FACING ROUGHLY 45 DEGREES AWAY FROM YOUR SWING DIRECTION. BEGIN WITH THE CLUB OUT IN FRONT OF YOU. AS YOU MAKE YOUR BACKSWING, LIFT YOUR LEAD FOOT AND STEP, TURNING YOUR WHOLE BODY BACK TOWARDS YOUR INTENDED SWING DIRECTION.

FLAMINGO SWING NOTES

THE FOCUS IN THIS DRILL IS ON THE HANDS AND ARMS. BEGIN WITH YOUR TRAIL FOOT BACK (HOW FAR BACK IS UP TO YOU AND YOUR ABILITY). MAKE SWINGS AS FAST AS YOU CAN. IT'S OK TO LOSE YOUR BALANCE. JUST SETUP AND GO AGAIN.

HAPPY GILMORE NOTES

NOT ONLY DOES THIS DRILL INCREASE SWING SPEED, IT WILL HELP YOU WITH YOUR RHYTHM AND TEMPO AS WELL AS IT REQUIRES BOTH. START WITH YOUR FEET TOGETHER AND THE CLUB FORWARD. AS YOU BRING THE CLUB BACK, TAKE A STEP BRINGING YOUR TRAIL FOOT ALONG QUICKLY, AND THEN STEP ONCE MORE WITH YOUR LEAD FOOT AND FIRE THROUGH.