How to perform the second of the light weight over-speed training drills

  • Keep light weight on
  • Ensure neutral spine and pelvis throughout
  • Perform a couple of swings to get a feel for swinging at regular height
  • Perform the drill now at max intent to ensure maximum speed
  • Start with your feet close together and the device approximately 6 inches from the ground
  • Turn into your backswing and before fully completing your turn step the lead foot towards the target
  • When you feel pressure into the ground and your body is coiled its at this point that you put max effort into the swing
  • Perform on domintant and non-dominant sides
  • See Speed Training table on speedstix.com for reps, sets and weekly progressions



Light Weight – Regular Plane Step Drill
The SpeedStix Protocol
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