FOLLOW UP ARTICLE TO: THE TIPS & TECHNIQUES FOR SENIORS SEEKING TO IMPROVE THEIR GOLF GAME
By Frank Longabucco, Keiser University College of Golf Professor and PGA Certified Professional
This is a follow up article to Tips and Techniques for Seniors Seeking to Improve their Golf Game. The main idea of the original article was to help senior golfers improve their game by following a plan to add 10 MPH club head speed to gain yardage off the tee. The plan included exercise, strength, flexibility, speed training and common sense. The original article is included at the end of this article.
15 – Day Follow-up Report
What I Did Well:
Not as good as I had planned! My training was very sporadic, which could be the main concern for most of us, as there are many everyday events that can disrupt the plan. Unexpected things occur in life, and I had to go out of town for five days. This threw a wrench into my plan as I was not in a training mindset. The plan was designed so simply that it could be done anytime, anyplace, yet I did not stick to the plan. I missed a few days of training, which was not a great start to reaching my goal.
What I Learned
Motivation is the key to success. Committing to the plan, come rain or shine, is essential in building a routine. If I want to achieve my speed goal of an increase of 10 MPH of clubhead speed, I must do my exercise everyday like brushing my teeth.
What am I Going to Do About It
I need to go full throttle in the next 15 days and ensure to stay on plan every day. I may need to increase my exercise, strength, flexibility and speed training as I lost a bit of ground when I was out of town.
Summary
Always try to find the positives, even if you may have missed a few days of training. Of the 15 days, I was able to work out 10 days. This is 10 days more than I have been, which is a positive. I designed a plan that would gradually work for me, and I will stick to it!
30–Day Follow-up Report
What I Did Well
I committed to the last 15 days and did it! I stayed on course with my exercises, flexibility, and speed training. Again, this was my top priority. Designing an easy and simple training plan specifically for me was the key to success. I have begun to unfreeze my shoulders and build back a little strength.
What I Learned
Motivation is essential and the key to success! I learned that I could get myself in better shape while improving my game. I learned that if I want to continue to improve, I need to increase exercise, flexibility, strength, and speed training.
What am I Going to Do About It
Increase my exercise, strength, flexibility, and speed training. More reps, more types of flexibility exercises, more weights, and more speed training. I will be working on developing a new and better plan!
Summary
I was delighted to stay on task for most of the 30 days. Staying on task and regularly working out was the best part of the plan. It has motivated me to continue to accelerate my fitness as my next 30-day goal is 105 mph club head speed with the Driver and carry distance of 230 yards.
Final Results
Average 98.8 mph club head speed with my Driver and an average carry distance of 220 yards. With a better angle of attack with my Driver, I could increase this close to 230 yards. My average swing speed increased by 8.8 mph over the 30 days, and my best of the five swings crested 100 MPH! In my mind, this was proof that I did increase my clubhead speed significantly over the past month. Goal Achieved!
ORIGINAL ARTICLE
This article will help senior golfers improve their game by following a proposed plan that can add 10 miles per hour of club head speed. It is estimated that for every one mile per hour of club head speed, the golfer will gain three yards of distance. With the goal of 10 mph improvement, you will gain close to 30 yards of distance with your Driver! As a senior golfer myself, this 30-day proposed plan is something I will complete with you.
Why You Should Develop a Plan
When tasked with writing this article, my first thought was Why? Will anybody follow the plan to improve? Why would you? How would I even know? It wasn’t easy to get motivated since I did not see the benefit. Then I thought, why not be selfish? I’ll write the article and use myself as a test subject. At least I might benefit from the plan. My goal is simple: to add 10 MPH Club Head Speed to my Driver in the next 30 days, thus adding 30 yards to my tee shots. This plan can help senior golfers or any golf enthusiast improve their golf game.
Current Ability
My current handicap index has ballooned to 3.4 in the last twelve months, with some of the typical reasons expressed by senior golfers. The lack of playing time, very few practice sessions, decreased strength, and reduced flexibility have contributed to my slide. Without giving away my age (let’s say I’m beginning to research Medicare options), losing distance off the tee shot is one of my biggest downfalls. Sadly, my club head speed with the Driver had declined to about 90 mph. According to Trackman launch monitor data, this equates to approximately 203 yards of carry distance with a neutral angle of attack. The data suggests that my total distance is about 228 yards. My golf swing feels like a rusty gate, but with a bit of swing oil and simple exercises, the data tells me that 100 mph of clubhead speed with a neutral angle of attack will increase my carry distance to 235 yards and drives of 270 yards.
A Growth Mindset
The first step in making this proposed plan a reality is having self-belief so that I can make positive changes in my physical fitness and gain added club head speed. I began to research a plan to improve. Again, without disclosing my age, I have not taken care of my body since Jack Nicklaus won the U.S. Open at Baltusrol! How am I going to do this? As a senior golfer, the idea of going to the local gym and using weights, speed training, changing my eating habits, and losing weight makes me imagine quitting before even starting. I need a plan that works for me, and then I need a commitment to the plan.
Developing a Plan for Me
While watching Gunsmoke every night (the best 30-minute show on TV), I will increase my flexibility by stretching, doing range of motion exercises, and build body strength with squats, push-ups, sit-ups, and light weights. During the day, I will spend 15 minutes swinging the speed sticks. Early in the evening, I will walk two miles. This is something most senior golfers can do. The trick is simply committing to the plan and executing the plan every night. It is a good thing Gunsmoke is available seven days a week!
Tracking Progress
I will update this blog every 10 days by reporting my swing speed numbers and carry distance with the Driver. I will also measure the length of my back swing, which is currently 9:00 O’clock or half swing.
Here is the Plan
The plan must be something I can do and going to the gym is out. Therefore, the Jack LaLanne at home low-impact fitness session is perfect for me.
- Arm Circles: 50 x 4 times per week.
- Neck Rolls: 50 x 4 times per week.
- Arm Swings: 50 x 4 times per week.
- Squats: 50 x 4 days per week (Help to use ground forces).
- Arm Weight Curls-10 lbs.: 50 each arm x 4 days per week.
- Sit-ups: 50 x 4 days per week.
- Push Ups: 50 x 4 days per week.
- Swing Stick Training: 15 minutes x 4 times per week.
- Walking: 2 miles x 4 times per week.
Measure Everything
I will track my progress in a journal, noting what I did well, what I learning, and what I am going to do going forward. I will provide a blog update on day 10, 20, and day 30 by reporting any changes in my club head speed with the Driver. The start date for me is June 1, 2025.
This is not the only way senior golfers can improve their game. Move up a tee, work on your short game, use technology for swing analysis, get a new golf ball, and changing equipment are some other tips for making positive changes in your game. However, for me the loss of distance is affecting every aspect of my game and psyche.
