When you ask any golfer from recreational to competitive amateur or professional what they seek to improve most in their game, increased drive distance typically tops the list or balances out the top three needs or desires. Studies have shown that drive distance is directly related to the swing speed and the ball velocity the golfer can generate off the face of the club.

A golfer’s swing speed is determined by:

1. Athletic ability
2. Quality of swing movements
3. Strength
4. Equipment fitting. Proper specifications can be used to optimize swing speed, quality of contact and shot trajectory.

Quality of movement plays one of the largest roles in creating a more efficient and repeatable swing which should be one of the primary goals of every golfer. Improving quality of body motion creates the easiest and most effective way to achieve a higher level of swing efficiency translating to increased swing speed, increased distance and more consistent play.

Here are 5 simple exercises, drills and movement patterns that teach golfers how to move more efficiently and effectively in their swings which can optimize their abilities to perform at the highest levels in golf.

Improving balance - maintaining good balance in your swing while your body is in motion can be trained with different exercises. Here is a great drill to help improve your balance.

Drill: Stand on one leg with the opposite leg extended. Make circles with the extended leg while simultaneously making circles with both arms extended above your head. For an extra challenge, try moving each arm in a different direction.

Developing better rhythm - the golf swing requires that you transition smoothly from your backswing to your forward swing with a sense of feel. Understanding how to alter this rhythm and develop a better sense of feel, you can use the following drill.

Drill: Set up 4 to 8 obstacles which are placed at varying distances. Run over each obstacle varying the number of steps in between each one.

Understanding spatial orientation - Many golfers often lack stability and overall coordination in their swings. There are lots of drills you can do to help improve your senses and where your body is in different phases of the golf swing.

Drill: Try throwing a medicine ball overhead and catch it from behind by reaching behind your back. For some variety and challenge, then throw it back up and over your head and try catching it in front.

Increasing speed of reaction - Increasing speed in the golf swing is a major contributing factor to increased distance. To improve your reaction speed, here is a great exercise.

Drill: Grab a medicine ball and a partner. Have the partner throw the medicine ball at varying speeds and different positions at random. Alternate between high and low, left and right patterns and attempt to catch the ball before it hits the ground.

Improving synchronization of movements - What happens in the downswing between the hip rotation and shoulder turn is a perfect example of the ‘synchronization’ your body must go through to make a smooth transition in your golf swing.

Drill: Begin making large circles with your right arm while making a punching motion to the front with your left. Now, try this while standing on one leg.

Try working on a few of these drills and exercises as a way of improving your coordination and overall quality of movement patterns. You may be surprised at how quickly you see a transfer to your game in all those areas where you most seek improvement.

Ref: Drabik, J. (1996). Children and Sports Training: How future champions should exercise to be healthy, fit and happy.

Susan Hill is a CHEK golf biomechanic, sports nutritionist and fitness trainer. For more information on her golf specific programs, visit http://www.fitnessforgolf.com.