Sequence Training with Shallow Stick
Mike Romatowski's "Mach 3" system has some excellent concepts and drills for speed training. One of the tools that is frequently used in his training is the "shallow stick". Ideally, this is a 3-4 foot long PVC pipe and some rope, which for this drill, will be anchored to a point that is roughly in line with your sternum (or just slightly ahead). When it comes time to move fast, we will want to focus on the direction & timing of when the rope snaps. In doing so, we will get some great feedback on our sequencing and strategies for power production, whether they be efficient or less than ideal.
Mike Romatowski's "Mach 3" system has some excellent concepts and drills for speed training. One of the tools that is frequently used in his training is the "shallow stick". Ideally, this is a 3-4 foot long PVC pipe and some rope, which for this drill, will be anchored to a point that is roughly in line with your sternum (or just slightly ahead). When it comes time to move fast, we will want to focus on the direction & timing of when the rope snaps. In doing so, we will get some great feedback on our sequencing and strategies for power production, whether they be efficient or less than ideal.
Video Transcript
1
00:00:00.000 --> 00:00:05.240
This rope drill is sequence training with the shallow stick. So ideally the
2
00:00:05.240 --> 00:00:09.920
shallow stick is somewhere around four feet long. This is only about three feet
3
00:00:09.920 --> 00:00:16.200
but you can you can take these concepts and you can get really specific. Go see
4
00:00:16.200 --> 00:00:21.520
a Mach 3 trained guy and they can help you with all the details or you can just
5
00:00:21.520 --> 00:00:26.600
kind of take the general concepts such as using a PVC or even a flexible PVC
6
00:00:26.600 --> 00:00:31.220
and a rope. So what we're going to do with this one is we're going to get some
7
00:00:31.220 --> 00:00:38.080
sequence training by working on where we get this rope to smash or snap. So
8
00:00:38.080 --> 00:00:44.280
essentially if I if I do this I've got it anchored just off center with the
9
00:00:44.280 --> 00:00:48.560
camera but ideally you'll pretty much face the anchor point or have it just
10
00:00:48.560 --> 00:00:55.800
slightly down target or away from the target. So what I'm gonna do here is I'm
11
00:00:55.800 --> 00:01:00.320
just gonna get the feeling of the rope swinging back and forth and you'll see
12
00:01:00.320 --> 00:01:06.960
my goal is to get the center of the rope to fly down towards the target. If I
13
00:01:06.960 --> 00:01:13.040
was to go early with the arms even if I go hard with my body on the way through
14
00:01:13.040 --> 00:01:18.800
if I go early with the arms the ripple will go more at the chair. If I wait for
15
00:01:18.800 --> 00:01:26.200
things I can get the ripple to go more at the target. So this gets a feeling of
16
00:01:26.200 --> 00:01:30.680
kind of waiting, waiting, waiting, waiting, waiting, waiting and then getting
17
00:01:30.680 --> 00:01:36.480
down into this position before I then let go of the energy or let the arms
18
00:01:36.480 --> 00:01:40.480
really go. For those of you who tend to get really aggressive and pulling down
19
00:01:40.480 --> 00:01:44.360
this is gonna feel quite uncomfortable but that's that's a good thing when
20
00:01:44.360 --> 00:01:48.680
you're working on this sequence training. So I'm gonna swing it back and forth
21
00:01:48.680 --> 00:01:48.800
a
22
00:01:48.800 --> 00:01:55.160
few times just to get the ripple going and then I'm gonna try and add some
23
00:01:55.160 --> 00:01:55.480
speed
24
00:01:55.480 --> 00:02:00.920
out towards the target. So that was a good one kind of like that and I don't
25
00:02:00.920 --> 00:02:04.080
want to do too many reps the second I start to feel like I'm really slowing
26
00:02:04.080 --> 00:02:09.440
down it's no longer speed training so 10 to 15 seconds at the max if I'm going
27
00:02:09.440 --> 00:02:15.080
really hard more in the 4 to 8 second range. We'll do one more little set so
28
00:02:15.080 --> 00:02:24.920
get it going back and forth try to really get it to pop out towards the
29
00:02:24.920 --> 00:02:30.560
target. So if you're working on your sequence training a rope with a PVC
30
00:02:30.560 --> 00:02:36.160
pipe can be a great addition additional tool the longer or a little bit longer
31
00:02:36.160 --> 00:02:40.720
PVC pipe then your golf club forces you to really shallow prevents you from
32
00:02:40.720 --> 00:02:45.440
getting steep keep these swings more from about chest height to chest height so
33
00:02:45.440 --> 00:02:50.120
not kind of a whole swing or else the rope may wrap around you it's really for
34
00:02:50.120 --> 00:02:54.000
working on that sequencing down and being very stable through the hitting
35
00:02:54.000 --> 00:03:00.120
zone. So try that to work on your overall golf swing sequence.
Have questions?
Ask Mulligan for helpSequence Training with Shallow Stick
Mike Romatowski's "Mach 3" system has some excellent concepts and drills for speed training. One of the tools that is frequently used in his training is the "shallow stick". Ideally, this is a 3-4 foot long PVC pipe and some rope, which for this drill, will be anchored to a point that is roughly in line with your sternum (or just slightly ahead). When it comes time to move fast, we will want to focus on the direction & timing of when the rope snaps. In doing so, we will get some great feedback on our sequencing and strategies for power production, whether they be efficient or less than ideal.
Mike Romatowski's "Mach 3" system has some excellent concepts and drills for speed training. One of the tools that is frequently used in his training is the "shallow stick". Ideally, this is a 3-4 foot long PVC pipe and some rope, which for this drill, will be anchored to a point that is roughly in line with your sternum (or just slightly ahead). When it comes time to move fast, we will want to focus on the direction & timing of when the rope snaps. In doing so, we will get some great feedback on our sequencing and strategies for power production, whether they be efficient or less than ideal.
Video Transcript
1
00:00:00.000 --> 00:00:05.240
This rope drill is sequence training with the shallow stick. So ideally the
2
00:00:05.240 --> 00:00:09.920
shallow stick is somewhere around four feet long. This is only about three feet
3
00:00:09.920 --> 00:00:16.200
but you can you can take these concepts and you can get really specific. Go see
4
00:00:16.200 --> 00:00:21.520
a Mach 3 trained guy and they can help you with all the details or you can just
5
00:00:21.520 --> 00:00:26.600
kind of take the general concepts such as using a PVC or even a flexible PVC
6
00:00:26.600 --> 00:00:31.220
and a rope. So what we're going to do with this one is we're going to get some
7
00:00:31.220 --> 00:00:38.080
sequence training by working on where we get this rope to smash or snap. So
8
00:00:38.080 --> 00:00:44.280
essentially if I if I do this I've got it anchored just off center with the
9
00:00:44.280 --> 00:00:48.560
camera but ideally you'll pretty much face the anchor point or have it just
10
00:00:48.560 --> 00:00:55.800
slightly down target or away from the target. So what I'm gonna do here is I'm
11
00:00:55.800 --> 00:01:00.320
just gonna get the feeling of the rope swinging back and forth and you'll see
12
00:01:00.320 --> 00:01:06.960
my goal is to get the center of the rope to fly down towards the target. If I
13
00:01:06.960 --> 00:01:13.040
was to go early with the arms even if I go hard with my body on the way through
14
00:01:13.040 --> 00:01:18.800
if I go early with the arms the ripple will go more at the chair. If I wait for
15
00:01:18.800 --> 00:01:26.200
things I can get the ripple to go more at the target. So this gets a feeling of
16
00:01:26.200 --> 00:01:30.680
kind of waiting, waiting, waiting, waiting, waiting, waiting and then getting
17
00:01:30.680 --> 00:01:36.480
down into this position before I then let go of the energy or let the arms
18
00:01:36.480 --> 00:01:40.480
really go. For those of you who tend to get really aggressive and pulling down
19
00:01:40.480 --> 00:01:44.360
this is gonna feel quite uncomfortable but that's that's a good thing when
20
00:01:44.360 --> 00:01:48.680
you're working on this sequence training. So I'm gonna swing it back and forth
21
00:01:48.680 --> 00:01:48.800
a
22
00:01:48.800 --> 00:01:55.160
few times just to get the ripple going and then I'm gonna try and add some
23
00:01:55.160 --> 00:01:55.480
speed
24
00:01:55.480 --> 00:02:00.920
out towards the target. So that was a good one kind of like that and I don't
25
00:02:00.920 --> 00:02:04.080
want to do too many reps the second I start to feel like I'm really slowing
26
00:02:04.080 --> 00:02:09.440
down it's no longer speed training so 10 to 15 seconds at the max if I'm going
27
00:02:09.440 --> 00:02:15.080
really hard more in the 4 to 8 second range. We'll do one more little set so
28
00:02:15.080 --> 00:02:24.920
get it going back and forth try to really get it to pop out towards the
29
00:02:24.920 --> 00:02:30.560
target. So if you're working on your sequence training a rope with a PVC
30
00:02:30.560 --> 00:02:36.160
pipe can be a great addition additional tool the longer or a little bit longer
31
00:02:36.160 --> 00:02:40.720
PVC pipe then your golf club forces you to really shallow prevents you from
32
00:02:40.720 --> 00:02:45.440
getting steep keep these swings more from about chest height to chest height so
33
00:02:45.440 --> 00:02:50.120
not kind of a whole swing or else the rope may wrap around you it's really for
34
00:02:50.120 --> 00:02:54.000
working on that sequencing down and being very stable through the hitting
35
00:02:54.000 --> 00:03:00.120
zone. So try that to work on your overall golf swing sequence.
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