How to perform the third over-speed training drill with the light weight

  • Keep light weight on
  • Ensure neutral spine and pelvis throughout
  • Perform a couple of swings to get a feel again for swinging with feet in a normal stance
  • Perform the drill now at max intent to ensure maximum speed
  • Perform on domintant, non-dominant and then one final set on dominant side
  • The key here is intent. You’ve primed your body with the training and now is the time to express the new speed
  • Swing hard and fast
  • See Speed Training table on speedstix.com for reps, sets and weekly progressions



Light Weight – Speed Drills
The SpeedStix Protocol
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