Tips and Techniques for Senior Golfers
By Frank Longabucco, Keiser University College of Golf Professor and PGA Certified Professional
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, golfers will gain three yards of distance. With the goal of 10 mph improvement, we will gain close to 30 yards of distance with our driver! As a senior golfer myself, I believe that this 30-day proposed plan is something we will complete together.
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 was challenging to get motivated since I did not see the benefit. Then I thought, why not be selfish? I will 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 ninety 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 to commit 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 building 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 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 learned, and what I am going to do going forward. I will provide a blog update on days 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. Moving up a tee, working on your short game, using technology for swing analysis, getting a new golf ball, and changing equipment are some other tips to make positive changes in your game. However, for me, the loss of distance is affecting every aspect of my game and psyche.
