Introduction

The golf swing figure 8 drill to improve coordination and flow is a simple, low-equipment drill that forces proper sequencing, smooth tempo, and connection between the arms and body. Introduced by instructors as a coordination exercise, the figure 8 drill trains the arms to trace a continuous path while the body rotates around them, reducing casting, early release, and jerky transitions.

This article covers what the figure 8 drill is, why it works, precise mechanics and progressions, a 4-week practice timeline, tools and costs, and common mistakes with corrective steps. You will get step-by-step instructions with measurable targets — reps, tempo counts, and practice minutes — plus an equipment checklist and suggested tech for tracking progress. Use this guide on the range, in your backyard, or as part of your on-course pre-shot routine to lower mishits and improve contact within 2 to 6 weeks with consistent practice.

Overview:

What the figure 8 drill trains and why it matters

The figure 8 drill trains continuous motion, arm-body connection, and consistent lag. At its core it requires swinging the club (or a weighted trainer) in a figure-8 path around the body while keeping the rotation smooth and the wrists passive. The drill emphasizes three outcomes: timing, path, and feel.

Timing: The figure 8 enforces a steady tempo because the hands must lead and follow in a constant loop. A steady tempo reduces early casting and helps deliver the clubhead at impact with the correct lag.

Path: The hands travel in a shallow, around-the-body arc. That arc translates to more consistent inside-to-square clubhead delivery through the slot for better compression and fewer slices.

Feel: The drill enhances proprioception, the sense of limb position. It gives immediate feedback when the arms get disconnected from the torso: the loop breaks or the clubhead stalls.

Why it matters for scoring: Better contact and more consistent dispersion reduce penalty shots and save strokes. Improved tempo lowers the chance of chunked or thin shots. Professionals and low-handicap amateurs use similar drills to lock in timing before rounds because it requires minimal cognitive load and quickly produces repeatable motor patterns.

Practical example: A 14-handicap player who practices the figure 8 for 10 minutes, three times per week, can expect fewer thin shots and improved iron contact within 2 to 4 weeks. Track progress by noticing a 10-15 yard reduction in dispersion for mid-irons and fewer shots with early shaft lean issues.

Principles:

The biomechanics behind the drill

Principle 1 - Continuous loop: The figure 8 imposes an uninterrupted loop from backswing into follow-through. That continuous motion encourages the arms and torso to remain synchronized. Interruptions reveal faults: a break at transition usually indicates an overactive upper body or a premature arm cast.

Principle 2 - Passive wrists, active body: The drill isolates wrist hinge at the correct time and discourages independent hand action. The wrists hinge on the backswing and hold lag through transition; the body rotation supplies the power to complete the loop. If wrists flick, the loop collapses and the clubhead path becomes too steep.

Principle 3 - Inside-to-square delivery: The figure 8 path is a shallow, around-the-body pattern that promotes an inside approach to the ball. Players who swing over the top can use the figure 8 to retrain the hands to come from the inside and slot through impact.

Principle 4 - Tempo and rhythm: Set a target tempo with a metronome app or count. A common starting tempo is a 3:1 backswing-to-downswing ratio counted as “1-2-3” on the backswing and “1” on the downswing into the loop. This encourages a controlled, delayed transition and reduces jerky moves.

Actionable checks you can feel:

The clubhead should pass just outside the back foot on the downswing in the loop.
Hips should rotate 30 to 45 degrees toward the target during the downswing loop.
At the point equivalent to impact, the shaft should be leaning slightly forward toward the target with hands ahead of the clubhead.

Quantitative targets:

Practice tempo: 60 to 80 beats per minute (bpm) for the loop; use a metronome app like Soundbrenner or a free phone app.
Reps per set: 20 continuous loops before rest.
Sets per session: 3 sets for 10 minutes total warm-up; 6 sets when focused for 20 minutes.

Real-world example: A coach times a player performing three 20-loop sets at 70 bpm. After two weeks, the player’s launch monitor shows a reduction in spin variability by 8% and a tighter 10-yard dispersion window for 7-iron shots.

Golf Swing Figure 8 Drill to Improve Coordination and Flow:

Drill mechanics and variations

Mechanics - basic figure 8:

Setup with a mid-iron or training club. Feet shoulder-width, ball position centered if doing it stationary, or no ball if just warming up.
Grip the club as normal with a relaxed hold. Slight knee flex and soft arms.
Start with the clubhead low and slightly outside the right thigh (for right-handed golfers). The clubhead then traces a small circle behind the back knee, up around the torso, and then down and through to complete the 8.
Move the club in one continuous figure 8 motion: from behind your right knee, up across the chest, around the left thigh, and back. Keep the motion smooth; do not stop at transition.
Keep your head stable and rotate the torso through the loop. Hands guide the figure 8 but the rotation of the body drives it.

Variation A - No club or light stick:

Use a weighted training stick like Orange Whip (approx. $129) or a 36-inch dowel to learn the motion with less clubhead inertia.
3 sets x 20 loops, 2 times daily for the first week.

Variation B - Mid-iron with ball contact:

After 1-2 weeks of the basic loop, place a tee or ball and perform the figure 8 arriving at a normal impact position and strike the ball.
Target: 30 successful strikes where the ball compresses, not thin or fat.

Variation C - Narrow stance and rotation emphasis:

Narrow stance (feet 6-8 inches apart) forces more torso rotation and reduces lateral sway.
Use 2 sets x 30 loops during range warm-ups to ingrain rotation.

Advanced variation - Weighted club and tempo:

Use an Orange Whip or SKLZ Gold Flex ($60-$90) for 2 sets x 20 loops at 70-80 bpm to build strength and maintain timing under load.
Track intensity with an RPE (rate of perceived exertion) scale: aim for 4-5 out of 10 to avoid overloading.

Key cues to monitor:

Clubhead speed should be moderate; speed is secondary to smoothness.
Hands should not “snap” at the transition.
The figure 8 should remain approximately hip-level; if the loop climbs high, shoulders are overactive.

Example practice progression for 4 weeks:

Week 1: Basic figure 8, no ball, 10 minutes per session, 4 sessions/week.
Week 2: Add narrow stance variation, 15 minutes per session, 4 sessions/week.
Week 3: Introduce ball contact, 20 minutes per session, 3 range sessions + 2 short sessions without ball.
Week 4: Integrate full shots on range with standard warm-up using 2 sets of figure 8 for rhythm before each club. Measure contact quality: goal 75% good strikes.

Steps:

How to implement the drill in a practice routine (step-by-step with timeline)

Pre-session checklist:

Warm-up 3-5 minutes of dynamic stretches (hip circles, shoulder rotations).
Metronome app set to 70 bpm or set a tempo count.
Training aid ready (club, Orange Whip, or dowel).
Clear space of 6 feet radius.

Step 1 - Baseline assessment (10 minutes)

Record 10 normal swings with your 7-iron using a phone or launch monitor like Rapsodo Mobile Launch Monitor ($549) or Flightscope Mevo ($1,999) to note dispersion and contact quality.
Note three metrics: carry distance consistency, launch angle consistency, and strike pattern (thin/solid/fat).

Step 2 - Drill warm-up (10 minutes)

Do 3 sets of 20 figure 8 loops with a weighted trainer or club at 70 bpm.
Rest 60 seconds between sets.
Focus on one cue: “rotate through the loop” or “hands lead, body follows.”

Step 3 - Integration with ball (20 minutes)

Use a mid-iron; perform the full figure 8 and transition into striking a ball at the end of the loop.
Start with 30-yard half swings for 10 balls, then progress to full 7-iron strikes for 20 balls.
Count successful strikes: aim for 75% good contact. If contact drops below 60%, return to no-ball loops.

Step 4 - Transfer to other clubs and on-course simulation (15-25 minutes)

Perform two figure 8 sets before hitting driver or long irons off the tee.
Simulate a hole: use figure 8 warm-up, then take 3 full swings to a target. Repeat for 4 holes on the range with clubs varying.

Step 5 - Measurement and feedback (5-10 minutes)

Re-record 10 swings or use launch monitor to measure improvements in dispersion and contact quality.
Track improvements week-to-week using simple log: date, reps, % good strikes, notes.

4-week timeline example (weekly targets):

Week 1: 4 sessions. Total weekly time = 40 minutes. Goal: 80% correct loop feeling.
Week 2: 4 sessions. Total weekly time = 60 minutes. Goal: 50% ball strikes good.
Week 3: 3 range sessions + 2 short sessions. Total weekly time = 90 minutes. Goal: 70% ball strikes good, document carry variance.
Week 4: 3 range sessions, 1 on-course practice. Total weekly time = 120 minutes. Goal: integrate figure 8 into warm-up and establish consistent contact.

Quantifiable practice dose recommended:

Minimum effective dose: 10 minutes, 3 times per week.
Optimal dose for measurable change: 20 minutes, 4 times per week over 4 weeks.

Best Practices:

How to get the most from the figure 8 drill

Practice environment:

Use a soft surface or mat if practicing without a ball to reduce strain.
Indoors or in compact space works; ensure unobstructed 6-foot radius.

Progressive loading:

Start with no ball and a light stick for the first 7-10 days.
Add resistance (weighted trainer) in week 2 to build stability.
Return to normal club with ball contact in weeks 3 and 4.

Use technology selectively:

Launch monitors for objective feedback: Rapsodo for shot dispersion and spin, Flightscope Mevo for clubhead speed, and Garmin Approach watches for on-course integration.
Video record at 120 frames per second on a phone to analyze hand path and transition. Upload to platforms like V1 or Hudl for frame-by-frame review.

Tempo control:

Use a metronome set to 60-80 beats per minute depending on natural swing speed.
Example tempo program: Week 1 at 60 bpm, Week 2 at 65 bpm, Weeks 3-4 at 70 bpm while maintaining loop integrity.

Coach feedback:

Schedule one 30-minute session with a local PGA (Professional Golfers Association) coach or use an online coach platform like Skillest or CoachNow for $25-60 per session to validate mechanics and prevent ingraining bad habits.
Bring recorded video and launch monitor data for efficient coaching.

Transfer validation test:

At the end of each week, perform a “contact test” of 30 shots with a 7-iron after figure 8 warm-up and record % of solid strikes. Target progression: Week 1: 50%, Week 2: 60%, Week 3: 70%, Week 4: 80%+.

Real-world integration:

Use two sets of figure 8 loops as the last warm-up before teeing off to lock in tempo without tiring muscles.
Short practice prior to rounds (5 minutes) is often more effective than long sessions days before.

Tools and Resources

Training aids:

Orange Whip: weighted swing trainer; price range $89 to $129 depending on model. Available on Amazon and orangewhip.com.
SKLZ Gold Flex: flexible swing trainer for tempo and health; approx. $60 to $80 on Amazon and sklz.com.
Rukket Golf Portable Net: range/net option for home practice; prices $129 to $399 depending on size. Available on Amazon and directly from Rukket.
Dowel or 36-inch PVC pipe: $3 to $10 at local hardware store for basic feel work.

Launch monitors and sensors:

Rapsodo Mobile Launch Monitor: approx. $549. Good for shot dispersion, launch angle, and video with data overlay. Available at rapsodo.com and select retailers.
Flightscope Mevo+: $1,999 to $2,499. Portable radar-based device for more detailed spin and ball flight metrics. Available from flightscope.com.
TrackMan: high-end radar system, often $20,000+; used by pros and academies. Available from trackman.com by request.
Garmin Approach S62 GPS Watch: $349 to $399 for course management and yardages. Available at Garmin and major retailers.

Learning platforms and instruction:

Skillest: online lessons with PGA pros; single lessons from $25 to $65 depending on instructor.
CoachNow: video coaching platform for structured plans; subscriptions and lesson fees vary.
YouTube channels: Meandmygolf, Rick Shiels Golf, and Peter Finch Golf for free demonstrations and variations.

Accessories:

Metronome apps: Free options on iOS/Android (e.g., “Metronome - Tempo Lite”), Soundbrenner app has a free version.
Phone tripod for video: $20 to $50 on Amazon for stable recording.

Budget planning:

10) + tripod ($25) + metronome app (free) = ~$35.

Moderate setup: SKLZ/Orange Whip ($70-$129) + Rukket net ($199) + launch monitor basic like Rapsodo ($549) = ~$820-$877.
High-end: Flightscope Mevo+ ($1,999) + Orange Whip ($129) + coach sessions (4 x $50) = ~$2,329.

Where to buy:

Amazon, manufacturer websites (orangewhip.com, sklz.com, rapsodo.com), specialty golf retailers (Golf Galaxy, PGA Superstore), and local pro shops for lessons.

Common Mistakes and How to Avoid Them

Mistake 1 - Using the hands to force the loop

Problem: Players try to swing the arms independently, creating a flicking motion.
Fix: Focus on torso rotation driving the loop; practice with a narrow stance to force rotation. Use a dowel to feel the body turn.

Mistake 2 - Too much speed, too early

Problem: Rushing the figure 8 loses the loop and induces casting.
Fix: Use a metronome at 60-70 bpm. Slow repetition builds consistent timing. Count backswing “1-2-3” and downswing “1”.

Mistake 3 - Neglecting posture and spine angle

Problem: Standing up during the loop or dipping the shoulders disrupts the path.
Fix: Keep a slight knee flex and maintain spine angle. Practice in front of a mirror or record video to monitor posture.

Mistake 4 - Skipping the no-ball phase

Problem: Jumping straight into ball strikes reinforces existing faults.
Fix: Spend at least one week on no-ball loops to engrain motor patterns before integrating a ball.

Mistake 5 - Overuse of heavy trainers

Problem: Using a weighted trainer at high intensity can alter movement patterns when returning to a normal club.
Fix: Use weighted trainers for tempo and strength but limit to 2-3 sets per session and keep RPE under 6 on a 10-point scale.

FAQ

How Long Until I See Improvement with the Figure 8 Drill?

Most golfers notice better timing and feel within 1 to 2 weeks with 10-20 minutes of practice three times weekly; measurable improvements in ball contact and dispersion typically appear within 3 to 6 weeks.

Can I Do the Figure 8 Drill with Any Club or Should I Use a Specific Trainer?

Start with a light dowel or a trainer like Orange Whip or SKLZ Gold Flex for the first week, then progress to a mid-iron for ball strikes. Avoid using driver first because the longer shaft can complicate the loop.

Will This Drill Fix My Slice or Over-the-Top Move?

The figure 8 promotes an inside-to-square delivery and can reduce an over-the-top move by improving sequencing. Combine it with swing path drills and coach feedback for the best result.

How Many Repetitions Should I Do per Session?

Aim for 3 sets of 20 loops as a baseline; when integrating with ball striking, perform 30-60 practice swings and 30-60 balls during a focused session depending on time and fatigue.

Can I Use This Drill as Part of My Pre-Round Warm-Up?

Yes. Two short sets (20-30 loops total) right before a round can lock in tempo and improve contact without tiring you out.

Is There Any Risk of Injury From Doing the Figure 8 Drill?

Risk is low if you warm up and keep intensity moderate. Avoid using heavy resistance without prior conditioning and maintain proper posture to prevent lower back strain.

Next Steps

Step 1: Assemble your gear - choose a dowel or Orange Whip and a metronome app. Budget: $35 to $130.
Step 2: Commit to a 4-week plan - 20 minutes per session, 4 sessions per week. Log rep counts and % of solid strikes after each session.
Step 3: Record baseline and weekly video or launch monitor data for objective tracking. Use Rapsodo or Flightscope if available, or record high-frame-rate video on your phone.
Step 4: Book one 30-minute lesson with a PGA pro in week 2 to validate motion and prevent bad habits. Expect to pay $40 to $80 depending on coach and region.

Checklist before your next practice:

Metronome set to 70 bpm
Trainer or dowel in hand
Phone on tripod for video
20-minute block of uninterrupted practice time
Short note pad or app to log results

Golf Swing Figure 8 Drill to Improve Coordination and Flow