Maximize Ground Reaction Forces in your Golf Swing

Unlock More Speed with Ground Reaction Forces in the Golf Swing
How to Identify and Fix Energy Leaks for Immediate Gains

When it comes to speed and distance in your golf swing, most players focus on the club or the upperboddy. But the real secret lies under your legs & feet.

Let’s talk about ground reaction forces.

What Are Ground Reaction Forces in Golf?

In simple terms, ground reaction forces (GRFs) describe how effectively you push against the ground to generate speed. Every powerful movement in the swing—loading, rotating, and releasing—starts from the ground up. The energy you create by pushing against the ground travels through your body and into the club. If your sequence is off, you're leaving speed (and yards) on the table.

Why Sequence Matters

A swing out of sequence doesn’t just feel wrong—it costs you. Poor sequencing means poor timing, and that means less speed and inconsistent contact. The beauty of speed training is that it naturally improves sequencing. As you train for speed, your body starts to organize movements more efficiently. A faster swing becomes a better sequenced swing.

Don't Have Force Plates? No Problem.

Force plates can show you exactly how you’re using GRFs, but they also cost thousands of dollars. That’s why we created this simple test using three easy drills and your Speed Toad. It helps you figure out exactly where your swing is leaking energy—and how to fix it.

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The 3-Drill Ground Reaction Force Test

Drill 1: Regular Golf Swing

Just swing like you normally would with your Speed Toad. Take three fast swings and record your top speed.

Drill 2: Step Back Drill

• Set up as usual.

• Bring your trail foot up to your lead foot.

• Step back to initiate the backswing and fire through.

Take three fast swings. Note your top speed.

Drill 3: Step Forward Drill

• Start as normal.

• Bring your lead foot back next to your trail foot.

• Step forward to trigger the swing, timing it with your backswing.

Again, record your top speed after three swings.

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What Do Your Results Mean?

Let’s say your top speeds are:

• Regular Swing: 120 mph

• Step Back Drill: 120 mph

• Step Forward Drill: 124 mph

This tells you that when you get more energy into your lead side, you pick up speed. So your regular swing likely isn’t shifting energy forward enough. That’s an easy area to target in your training.

Flip the script: if your Step Back drill is faster than the others, you’re likely not loading your trail side properly in your regular swing.

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What Should Happen Over Time?

As you continue to train using these drills, you’ll notice your speeds start to level out across all three. That’s a good thing. It means your sequence is improving and you’re using both sides of your body more efficiently. The result? More consistent, powerful swings—and better performance on the course.

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Try It Yourself

Test your speeds using the three drills and let us know what you find. Drop your results in the comments below the video and tag us on socials. We love seeing your progress!

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