Slow Swing Training?

Is slow swing training a good strategy for improving distance off the tee? We ask the question because there is a learning concept floating around the popular self-help literature suggesting that a good way to train in sports, e.g. the golf swing, is to learn it in small blocks at a slow pace to groove movement patterns. However, it could be argued there is not a single sport where this approach makes any sense.

First, let's look at documented evidence for the benefits of training in slow motion to learn to hit the ball farther. ....... We're still looking. Nothing there. There is no properly documented evidence that shows this style of training increases distance off the tee. The self-help literature is entertaining, but it's not a good basis for learning or refining the golf swing -- unless you want to decrease your clubhead speed.

Swing training is probably based best on the physiology of the movement patterns to be learned. First, we need to recognize that the golf swing is a rotary movement that requires explosive power to hit the ball a long distance. By any measure or any viewpoint, explosive rotary power is an essential quality of the golf swing. Any other way of looking at the swing needs to account for an action that produces maximum distance.

Research shows that fast-twitch muscle fibers are needed for rapid explosive movements. Increasing the relative content of these fast fibers in bulk muscle tissue is needed for generating faster clubhead speeds.

Evidence in top quality journals indicates that fast movement training increases the content of fast twitch Type IIb anaerobic fibers in muscle tissue. In constrast, exercising at a slow pace favors an increase in slow twitch Type I aerobic muscle fibers with a proportionate decrease in fast twitch fibers -- it works for strength training but it's not a good strategy for producing extra distance off the tee.

Until properly documented studies with appropriate controls can show otherwise, we think it's best to avoid strategies that advocate slow movement training for learning or practicing the golf swing. If you want to hit the ball a long way, then swing training for increased speed is a proven approach. Speed set clubs customized to your swing will help the process -- let us know if you need them.