At Allegiance physical therapy, we know that nine out of ten golfers we work with want the same thing: more distance off the tee. To add distance, you need ball speed and that starts with generating faster club head speed while maintaining control and consistency.
Speed training isn’t just about swinging harder. It’s about building a body that’s stable, powerful, and resilient. That’s where the Allegiance Method comes in, combining pliability, mobility, strength, and power training to unlock speed safely and effectively.
Building the Foundation: Stability, Balance & Pliability
Speed requires stability. Without balance and control, your body will naturally decelerate to protect itself, limiting your ability to swing fast. That’s why we always start with the fundamentals: balance drills, stability work, and pliability training. Pliability work—through foam rolling, mobility drills, and activation exercises—helps lengthen and prime your muscles so they can respond quickly, absorb force, and generate explosive movement without breaking down. Even tour professionals keep these basics in their routines. A strong, pliable foundation allows you to rotate faster, swing harder, and reduce your risk of injury.
Waking Up the Body
Each Allegiance Method workout begins with mobility, balance, and activation drills—what we call “waking up the body.” Once your muscles are primed, we layer on compound strength movements and power-based exercises. Building strength and power over time develops muscle velocity, which directly transfers to more club head speed. We also integrate velocity-based training to improve swing coordination and timing, helping you strike the ball with more precision and distance. A simple but effective training aid here is a weighted speed stick, like an Orange Whip or Speed Stick. By swinging these with speed and control—on both sides of the body—you fire up fasttwitch fibers and train your nervous system to move with more authority.
Training Both Sides
Most golfers spend nearly all of their practice swinging on their dominant side. Over time, this
creates muscle imbalances that limit stability, reduce power, and can even contribute to injury.
The Allegiance Method emphasizes training your non-dominant side with the same intensity as
your dominant side. This balances your body, improves coordination, and allows for a smoother,
more powerful swing.
We also incorporate explosive plyometric drills like jump squats, jump lunges, and box jumps,
along with swing replication drills using resistance bands. These exercises are performed with
speed and power to ensure maximum transfer to your golf game.
The Allegiance Difference
Whether your goal is to:
- Increase your swing speed
- Add a few more yards to your drives
- Improve accuracy and consistency
- Or simply protect your body from pain and overuse injuries …the Allegiance Team is here to help. Our approach blends science-backed training with personalized coaching to help you perform your best on (and off) the course.
If you’re ready to unlock your next level of golf performance, reach out to the Allegiance Team
today. Together, we’ll build the speed, strength, and resilience you need to elevate your game
