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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. 

Playlists: Pivot Drills, Keys To Transition, Find Your Best Swing Quickly, Get More Distance

Tags: Not Straight Enough, Not Enough Distance, Transition, Drill, Intermediate

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This rope drill is sequenced training with the shallow stick.

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Ideally, the shallow stick is somewhere around 4 feet long.

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This is only about 3 feet, but you can take these concepts and you can get really specific

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go see a mock 3 trained guy and they can help you with all the details or you can just

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take the general concepts such as using a PVC or even a flexible PVC and a rope.

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So what we're going to do with this one is we're going to get some sequenced training

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by working on where we get this rope to smash or snap.

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So essentially, if I do this, I've got it anchored just off center with the camera, but

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ideally you'll pretty much face the anchor point or have it just slightly down target

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or away from the target.

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So what I'm going to do here is I'm just going to get the feeling of the rope swinging back

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and forth and you'll see my goal is to get the center of the rope to fly down towards the

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target.

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If I was to go early with the arms, even if I go hard with my body on the way through,

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if I go early with the arms, the ripple will go more at the chair.

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If I wait for things, I can get the ripple to go more at the target.

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So this gets a feeling of kind of waiting, waiting, waiting, waiting, waiting, waiting, and

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then getting down into this position before I then let go of the energy or let the arms

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really go.

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For those of you who tend to get really aggressive and pulling down, this is going to

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feel quite uncomfortable.

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But that's a good thing when you're working on this sequenced training.

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I'm going to swing it back and forth a few times just to get the ripple going and then

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I'm going to try and add some speed out towards the target.

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So that was a good one.

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Kind of like that.

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And I don't want to do too many reps.

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The second I start to feel like I'm really slowing down.

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It's no longer speed training.

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So 10 to 15 seconds at the max.

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If I'm going really hard more than the 4 to 8 second range.

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We'll do one more little set.

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So get it going back and forth.

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Try to really get it to pop out towards the target.

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So if you're working on your sequenced training, a rope with a PVC pipe can be a great addition

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additional tool, the longer or a little bit longer PVC pipe, then your golf club forces you

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to really shallow, prevents you from getting steep, keep these swings more from about chest

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tight to chest height.

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So not kind of a whole swing or else the rope may wrap around you.

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It's really for working on that sequencing down and being very stable through the hitting zone.

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So try that to work on your overall golf swing sequence.

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