How to perform the first of the light weight over-speed training drills and learn to sequence your swing for max speed gains Attach lightest weight (three stripe) Ensure neutral spine and pelvis throughout Perform a couple of swings to get
Medium Weight – Regular Swings
How to perform the drills with the medium weight to get your swing safely up to your current 100% speed Attach the medium weight (two stripe) Perform a couple of easy swings to get a feel for your technique before
Heavy Weight – Regular Swings
How to perform the warm up component with the heavy weight Attach the heaviest weight (one stripe) Ensure that you have perfomed the warm up routine from the app Golf posture Neutral pelvis and spine See Speed Training table on
Horizontal Throw
Throws to be more powerful at rotating Warm up first with a few gentle throws Then maximum speed intent Total control and perfect technique througout See Power training printout for more details
Side Slams
Slams to be more powerful whilst rotated Warm up first with a few gentle slams Then maximum speed intent Total control and perfect technique throughout See Power training printout for more details
Vertical Slam
Slams to be more powerful using the pulling muscles Warm up first with a few gentle slams Then maximum speed intent Total control and perfect technique throughout See Power training printout for more details
Make your own slam ball
Find a big towel or bed sheet Tie it in a knot Tuck in any loose ends Check that it wont come apart easily See Power training printout for more details
Push Power
Explosive Push Ups – to be more powerful using the pushing muscles Warm up first with basic pushups Maximum speed intent Total control and perfect technique throughout See Power training printout for more details
Vertical Thrust
Squat Jumps – to be more powerful using the ground Warm up first with body weight squats Then maximum speed and height intent Total control and perfect technique throughout See Power training printout for more details.
Upper Body – Pull
Build a strong base for pulling strength and power Ensure perfect technique Neutral spine Abs and glutes engaged shoulders down and back See Power training printout for more details