The Firefly Blog
Training tips, mobility drills, and performance insights to help you hit it further, move better, and stay in the game for life.
18 Pounds of Muscle and 14 MPH in Fourteen Months
The golfer who needed to get bigger. Fourteen months of strength work, every measure up, and he left for college golf with driver up...
Read More108 to 120 MPH With Almost No Speed Training
How a junior golfer added 12 mph of clubhead speed, lost 47 pounds, and left for a D1 program. The speed was never the...
Read MoreGolf Fitness for Junior Golfers: What Parents Should Know
Is lifting safe for a 13 year old? Is speed training a good idea? Honest answers to the questions parents actually ask us.
Read MoreWhy You Are Losing Distance After 40
It is not just age. The distance loss most golfers feel in their forties and fifties comes from a few specific things, and most...
Read MoreSymmetry: Does Your Left Look Like Your Right?
Golf is a one direction sport played by a two sided body. Here is what we do about that.
Read MoreMobility: Can You Get There?
Joint by joint, from your neck to your big toe. If your body cannot reach the position, no amount of instruction will fix it.
Read MoreStability: Control When Things Change
You can be strong and powerful and still leak energy. Stability is whether you can control what you produce.
Read MoreStrength: The Engine Behind the Speed
Power is the output. Strength is one of the two inputs that creates it. Here is how we measure it.
Read MorePower: Where Clubhead Speed Is Born
Almost every golfer wants more speed. Here is how we find out where yours comes from and where it leaks.
Read MoreEvery Spoke Has Its Own Chart
The Functional Profile is just the surface. Each spoke opens into its own radar and each one is a deep dive at Firefly.
Read MoreThe Functional Profile: Golf Stats for Your Body
We test every physical quality that matters for golf and compare it to the field. Just like strokes gained, but for the athlete swinging...
Read MoreThe CARS Framework: The System Behind Firefly Performance
An athlete is not a stack of separate parts. The CARS framework (Complex, Adaptable, Responsive, System) is how we watch, adjust, and train the...
Read MoreReady to Train Like an Athlete?
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