The Swing Speed & Power Routine

Urban Golf Performance trains some of golf’s best, including Collin Morikawa. Now they are helping Broken Tee Society members build the necessary strength and flexibility to reach their Index Experiment goals in 2024. In this video, UGPs’ Director of Performance Leo Rooney demonstrates the key exercises you need to hit it (at least) one club further. 

Follow along with the video above, or explore the full workout below. Timestamps correspond to the points in the video at which Leo demonstrates each exercise.

Warm Up

• Forward lunge overhead reach (1:18)
  • 10 reps each side
• Lateral lunge with rotation (1:25)
  • 10 reps each side
• X-Factor (1:44)
  • 10 reps each side
• Side plank (2:37)
  • 30 second hold each side
• Copenhagen side plank (2:55)
  • 30 second hold each side
• 90/90 hip mobility (3:26)
  • 10 reps each side
• Bird dogs (3:49)
  • 10 reps each side
• Cat cows (4:20)
  • 10 reps
• Bear walk (4:40)
  • 12 reps total
• Lateral bound (5:15)
  • 10 reps each side
• Staggered stance t-spine rotation (5:40)
  • 10 reps each side

Speed and Power Routine

• Medicine ball rotations (6:14)
  • Staggered stance
  • Light medicine ball or freeweight (~4 lb.)
  • Rotate weight from knee to opposite shoulder as fast as possible
  • Repeat on opposite side
  • Eight reps each side
• Rotational box jumps (7:07)
  • Traditional box jump, but add a 90* rotation
  • Load into your trail side, explode into the jump, rotate 90* and land soft on the box
  • Two sets of six reps each side
• Medicine ball chest passes (7:56)
  • Light medicine ball (~4 lb.)
  • Keep your trail hand close to your chest
  • Load into your trail side, explode the ball into the wall as fast as possible
  • Two sets of six reps each side
• Squat row (9:25)
  • Cable machine or band
  • Set up in a squat
  • Row one arm while rotating to the target
  • Two sets of eight reps each side
• Split stance squat row (10:10)
  • Load into trail side
  • Rotate up and across body
  • Two sets of eight reps each side
• Single arm power landmine press (10:33)
  • Find a barbell, kettlebell or dumbbell
  • Keep the bar close to your chest with one hand
  • Do a quarter squat
  • Drive bar up and away from body
  • Two sets of six reps each side

Cooldown

• Half kneel t-spine rotations (12:03)
  • 10 reps each side
• Tactical frogs with rotation (12:59)
  • 10 reps each side
• X-Factor drill (13:41)
  • 10 reps each side