INTRODUCTION TRAINING PROTOCOL

Before you start! - Please remember to warm-up before working through this training protocol. If you at
any time feel pain or discomfort, stop immediately and consult your medical professional. Always swing the
SuperSpeed Training clubs in a safe environment and toward the driving range or hitting net. Do not hit the
ground or try to hit a golf ball with the training clubs. When swinging, we recommend keeping the head of the
club about 6 to 8 inches above the ground through the bottom of the swing arc.

Club Color Light Medium Heavy Light Medium Heavy

Men Ladies, Senior, Junior

During this protocol you are going to make swings in two different drill positions, Standing, and Step-Change
of Direction. You will start with the lightest club in the set (green for the men’s set and yellow for the women’s
and junior sets).
Starting in the Standing position on your dominant side, take THREE swings as aggressively as possible. Next,
swap the direction of the swings to the non-dominant side. Make sure to switch your grip and swing direction.
Take THREE swings in this direction. Repeat this same process with the medium and heavy weighted clubs.
Now move on to the Step-change of direction position. For this position, start with the normal golf stance and
then move the lead foot back toward the trail foot so that the feet are touching. Make a swing stepping the
lead foot forward as the club is going back, plant the lead foot aggressively and then swing through. Take
THREE swings as aggressively as possible in the dominant direction. Next, swap the direction of the swings to
the non-dominant side. Make sure to switch your grip and swinging direction. Take THREE more swings in this
direction. Repeat this same process with the medium and heavy weighted clubs.

Finally, finish the protocol with THREE more swings with the lightest club in Standing position on your
dominant side. Always stay aggressive and unleash your speed!

Position Sets Reps

Standing THREE – Light, Medium, and Heavy THREE on the dominant side and THREE on the
Clubs non-dominant
Step-Change THREE – Light, Medium, and Heavy THREE on the dominant side and THREE on the
Clubs non-dominant
Standing ONE THREE swings on the dominant side only

INTRODUCTION TRAINING PROTOCOL Copyright 2015 SuperSpeed Golf, LLC

 LEVEL 1 TRAINING PROTOCOL

Before you start! - Please remember to warm-up before working through this training protocol. If you at
any time feel pain or discomfort, stop immediately and consult your medical professional. Always swing the
SuperSpeed Training clubs in a safe environment and toward the driving range or hitting net. Do not hit the
ground or try to hit a golf ball with the training clubs. When swinging, we recommend keeping the head of the
club about 6 to 8 inches above the ground through the bottom of the swing arc.

Club Color Light Medium Heavy Light Medium Heavy

Men Ladies, Senior, Junior

During this protocol you are going to make swings in three different drill positions, Kneeling, Standing, and
Step-Change of Direction. You will start with the lightest club in the set (green for the men’s set and yellow for
the women’s and junior sets).
Start in the Kneeling position. We recommend placing a towel or other type of pad on the ground to cushion
the knees. Start swinging on your dominant side and make FIVE swings. Next, swap the direction of the
swings to the non-dominant side. Make sure to switch your grip and swing direction. Take FIVE swings in this
direction. Repeat this same process with the medium and heavy weighted clubs.
Next you will make swings in the Standing position on your dominant side, take FIVE swings as aggressively as
possible. Next, swap the direction of the swings to the non-dominant side. Make sure to switch your grip and
swing direction. Take FIVE swings in this direction. Repeat this same process with the medium and heavy
weighted clubs.
Now move on to the Step-change of direction position. For this position, start with the normal golf stance and
then move the lead foot back toward the trail foot so that the feet are touching. Make a swing stepping the
lead foot forward as the club is going back, plant the lead foot aggressively and then swing through. Take FIVE
swings as aggressively as possible in the dominant direction. Next, swap the direction of the swings to the
non-dominant side. Make sure to switch your grip and swinging direction. Take FIVE more swings in this
direction. Repeat this same process with the medium and heavy weighted clubs.
Finally, finish the protocol with THREE more swings with the lightest club in Standing position on your
dominant side. Always stay aggressive and unleash your speed!

Position Sets Reps

Kneeling THREE – Light, Medium, and Heavy FIVE Dominant Side and FIVE Non-Dominant
Standing THREE – Light, Medium, and Heavy FIVE Dominant Side and FIVE Non-Dominant
Step-Change THREE – Light, Medium, and Heavy FIVE Dominant Side and FIVE Non-Dominant
Standing ONE THREE swings on the dominant side only

LEVEL 1 TRAINING PROTOCOL Copyright 2015 SuperSpeed Golf, LLC

 LEVEL 2 TRAINING PROTOCOL

Before you start! - Please remember to warm-up before working through this training protocol. If you at
any time feel pain or discomfort, stop immediately and consult your medical professional. Always swing the
SuperSpeed Training clubs in a safe environment and toward the driving range or hitting net. Do not hit the
ground or try to hit a golf ball with the training clubs. When swinging, we recommend keeping the head of the
club about 6 to 8 inches above the ground through the bottom of the swing arc.

Club Color Light Medium Heavy Light Medium Heavy

Men Ladies, Senior, Junior

During this protocol you are going to make swings in four different drill positions, Kneeling, Standing, Step-
Change of Direction, and Crow Hop.
Start in the Kneeling position. We recommend placing a towel or other type of pad on the ground to cushion
the knees. Start swinging on your dominant side and make FIVE swings. Next, swap the direction of the
swings to the non-dominant side. Make sure to switch your grip and swing direction. Take FIVE swings in this
direction. Repeat this same process with the medium and heavy weighted clubs.
Next you will make swings in the Standing position on your dominant side, take FIVE swings as aggressively as
possible. Next, swap the direction of the swings to the non-dominant side. Take FIVE swings in this direction.
Repeat this same process with the medium and heavy weighted clubs.
Now move on to the Step-change of direction position. Take THREE swings as aggressively as possible in the
dominant direction. Next, swap the direction of the swings to the non-dominant side. Take THREE more
swings in this direction. Repeat this same process with the medium and heavy weighted clubs.

The last position involves taking a running start or “Crow Hop” motion. Make sure that you have enough
room to perform this motion. Take THREE swings as aggressively as possible in the dominant direction. Next,
swap the direction of the swings to the non-dominant side. Take THREE more swings in this direction. Repeat
this same process with the medium and heavy weighted clubs.
Finally, finish the protocol with THREE more swings with the lightest club in Standing position on your
dominant side. Always stay aggressive and unleash your speed!

Position Sets Reps

Kneeling THREE – Light, Medium, and Heavy FIVE Dominant Side and FIVE Non-Dominant
Standing THREE – Light, Medium, and Heavy FIVE Dominant Side and FIVE Non-Dominant
Step-Change THREE – Light, Medium, and Heavy THREE Dominant Side and THREE Non-Dominant
Crow Hop THREE – Light, Medium, and Heavy THREE Dominant Side and THREE Non-Dominant
Standing ONE THREE swings on the dominant side only

LEVEL 2 TRAINING PROTOCOL Copyright 2015 SuperSpeed Golf, LLC

 LEVEL 3 CHANGE-UP PROTOCOL

Before you start! - Please remember to warm-up before working through this training protocol. If you at
any time feel pain or discomfort, stop immediately and consult your medical professional. Always swing the
SuperSpeed Training clubs in a safe environment and toward the driving range or hitting net. Do not hit the
ground or try to hit a golf ball with the training clubs. When swinging, we recommend keeping the head of the
club about 6 to 8 inches above the ground through the bottom of the swing arc.

Club Color Light Medium Heavy Light Medium Heavy

Men Ladies, Senior, Junior

During this protocol you are going to make swings in three different drill positions, Standing, Step-Change of
Direction, and Crow Hop. The primary difference in this protocol is that you are going to swap between the
dominant and non-dominant sides after each swing.
Start in the Standing position on your dominant side, take TEN swings as aggressively as possible, swapping
between the dominant and non-dominant sides after each swing. Make sure that you switch your grip and
change the direction of you swing. Repeat this same process with the medium and heavy weighted clubs.
Now move on to the Step-change of direction position. Take TEN swings as aggressively as possible, swapping
between the dominant and non-dominant sides after each swing. Make sure that you switch your grip and
change the direction of you swing. Repeat this same process with the medium and heavy weighted clubs.
The last position involves taking a running start or “Crow Hop” motion. Make sure that you have enough
room to perform this motion. Take TEN swings as aggressively as possible, swapping between the dominant
and non-dominant sides after each swing. Make sure that you switch your grip and change the direction of
you swing. Repeat this same process with the medium and heavy weighted clubs.
Finally, finish the protocol with FIVE more swings with the lightest club in Standing position on your dominant
side. Always stay aggressive and unleash your speed!

Position Sets Reps

Standing THREE – Light, Medium, and Heavy TEN Swapping Dominant and Non-Dominant Sides
Step Change THREE – Light, Medium, and Heavy TEN Swapping Dominant and Non-Dominant Sides
Crow Hop THREE – Light, Medium, and Heavy TEN Swapping Dominant and Non-Dominant Sides
Standing ONE FIVE swings on the dominant side only

LEVEL 3 CHANGE-UP PROTOCOL Copyright 2015 SuperSpeed Golf, LLC

 LEVEL 3 REBOUND PROTOCOL

Before you start! - Please remember to warm-up before working through this training protocol. If you at
any time feel pain or discomfort, stop immediately and consult your medical professional. Always swing the
SuperSpeed Training clubs in a safe environment and toward the driving range or hitting net. Do not hit the
ground or try to hit a golf ball with the training clubs. When swinging, we recommend keeping the head of the
club about 6 to 8 inches above the ground through the bottom of the swing arc.

Club Color Light Medium Heavy Light Medium Heavy

Men Ladies, Senior, Junior

During this protocol you are going to make swings in two different drill positions, Kneeling, and Standing. The
goal is to make a swing and then quickly rebound that swing back in the other direction as aggressively as
possible. This helps with increases segmental energy transfer during the golf swing.
Start in the Kneeling position on your dominant side, take FIVE swings as aggressively as possible, swinging in
the dominant direction and then rebounding into the non-dominant direction as fast as possible. This should
be all one continuous motion, so don’t try to switch your grip during this drill. Repeat this same process with
the medium and heavy weighted clubs.
Now move on to the Standing position. take FIVE swings as aggressively as possible, swinging in the dominant
direction and then rebounding into the non-dominant direction as fast as possible. Repeat this same process
with the medium and heavy weighted clubs.

Position Sets Reps

Kneeling THREE – Light, Medium, and Heavy FIVE Dominant and FIVE Non-Dominant
Standing THREE – Light, Medium, and Heavy FIVE Dominant and FIVE Non-Dominant

LEVEL 3 REBOUND PROTOCOL Copyright 2015 SuperSpeed Golf, LLC