Master the Swing Sequence: Train Coordination to Play Better Golf
If you've ever watched a professional golfer swing in slow motion, you’ve likely noticed how fluid, powerful, and perfectly sequenced it looks. The reason? They’ve mastered the art of movement coordination — the precise timing between their lower and upper body throughout the swing.
This isn’t just about looking good — it’s about creating a swing that is efficient, repeatable, and powerful.
Whether you're a weekend warrior or a competitive junior golfer, improving your movement coordination between your lower and upper body is one of the fastest ways to level up your swing. And the good news? You can train it — just like any other skill.
🔄 Why Swing Sequence Matters
In a well-sequenced swing:
The lower body initiates the downswing.
The torso follows, then the arms, and finally the club.
This pattern creates a kinetic chain reaction that maximizes speed at the right moment — just before impact.
When the sequence is off (for example, if the upper body starts too early), it reduces clubhead speed, causes timing issues, and increases the risk of injury — especially to your back and shoulders.
🏋️♂️ Training Methods to Improve Coordination
At 4ORE Golf Performance, we integrate specific training to enhance the relationship between the upper and lower body. Here’s how:
1. Anti-Rotation and Core Stability Work
Exercises like Pallof presses, dead bugs, and plank variations train the core to resist unwanted movement. This builds the stability you need to separate the upper and lower body — crucial for maintaining posture and sequence during the swing.
2. Medicine Ball Rotational Throws
These are excellent for syncing rotational force between the hips and shoulders. By throwing a medicine ball with power from your legs and hips while rotating your upper body, you train your body to move in harmony.
3. Split-Stance Cable Rotations
Using cables in a split stance simulates the ground-based rotational demands of the golf swing while emphasizing balance, control, and sequencing.
4. TPI Movement Screen & Power Testing
We assess how your body moves — and where the breakdowns happen — using TPI screens. This allows us to tailor training that improves movement patterns specific to your swing needs.
🎯 The Takeaway
When your lower and upper body work together, the golf swing becomes more than just a movement — it becomes a powerful, connected sequence. That’s where consistency, distance, and injury prevention come from.
Train the body. Improve the sequence. Play better golf.
"The better your body moves, the better your swing will be." — Titleist Performance Institute
