Overspeed Training (Speed Sticks)
Also known as: overspeed training, speed sticks, golf speed sticks, do speed sticks work, speed training for golf, swing speed sticks, overspeed sticks
Overspeed training means swinging light sticks or clubs faster than you can swing your driver, along with heavier ones. Most programs use a few short sets several times a week to teach the body to move faster. Results vary from player to player. Warm up first, build up gradually and stop if anything hurts.
Most programs use three weights: lighter than your driver, about driver weight and heavier. You make a few maximum-effort swings with each, often from both sides, with rest between. The light stick lets you move faster than normal, and the heavy one builds force. Sessions are short.
Speed only helps if contact stays good. Speed gained with sticks does not always show up on the course. It can fade when you return to a normal swing or start missing the center of the face. Use the training to raise your top speed, then hit balls to blend it into a swing you can control. Strength and mobility work supports the gains over time.
Maximum-effort swinging puts extra stress on the back, hips, elbows and shoulders. Warm up first, start with fewer swings and leave rest days between sessions. Juniors and anyone with a past injury should get advice before starting. Stop if anything hurts, and see a qualified medical professional for pain that persists.
Tips by skill level
Build solid contact first. Speed training helps most once you can find the center of the face.
Measure driver speed and smash factor on a launch monitor every few weeks, not stick speed alone. Speed without a centered strike does not add distance.
Example
A golfer swings a set of speed sticks three times a week for a few minutes after a warm-up. A month later his driver speed reads higher on a launch monitor. He keeps hitting balls to make sure his strike stays centered.
Why it matters
Club speed is a major factor in distance. Overspeed work is one structured way to train it, as long as the body is ready for the load.
Common mistakes
- Skipping the warm-up before maximum-effort swings
- Training every day with no rest
- Chasing stick speed while contact on the course gets worse
- Swinging through back or elbow pain
Frequently asked questions
Do speed sticks work for golf?
They can help some golfers swing faster. Results vary from player to player. Gains on the course depend on keeping a centered strike.
How often should I use speed sticks?
Most programs use a few short sessions a week with rest days in between. Warm up first, build up gradually and stop if anything hurts.
Is overspeed training bad for your body?
Maximum-effort swinging adds load to the back, hips, elbows and shoulders. Warm up, progress slowly and get advice first if you have a past injury. Stop if anything hurts.
Related terms
- Hitting It FartherMost golfers gain distance fastest by hitting the center of the face and getting the right launch and spin for their speed, before chasing more speed. To add swing speed, many coaches combine speed training, strength and mobility work with a fuller turn and better sequencing. Build any speed work up gradually.
- Club SpeedClub speed is how fast the clubhead is moving just before impact, in mph. It sets the ceiling for ball speed and distance — but only if contact is clean.
- Golf Fitness ExercisesA simple golf fitness plan covers four things: mobility, stability, strength and rotational power. Mobility comes mostly from the hips and upper back, and stability from the core and glutes. Two or three short sessions a week can make the swing easier on your body. Start light, build gradually and stop if anything hurts.
- Ball SpeedBall speed is how fast the ball leaves the clubface, measured in miles per hour. It is the single biggest driver of carry distance.
- Smash FactorSmash factor is ball speed divided by club speed — a measure of strike efficiency. A driver smash factor near 1.50 means the ball left the face at 1.5× the clubhead speed, the practical maximum.
- Ground ForceGround force in golf is the vertical and horizontal force a golfer pushes into the ground during the swing. More effective ground use translates directly into club speed and power.
Related guides & benchmarks
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