At-Home Arm Swing Training System Checklist

Build Elite Arm Swing Speed - At Home, In 15 Minutes Daily

Want to know the #1 secret to powerful spiking?

It's not strength. It's speed.

Arm swing speed matters MORE than arm strength for generating power.

This checklist teaches you how to develop it - at home, without equipment.

What You'll Learn:

✅ The Mirror Drill - 100 daily reps that changed my game
✅ The Wall Drill - Handball-style hitting for contact point accuracy
✅ The Box Drill - Elevated contact training for game-height practice
✅ Resistance Band Training - Build shoulder strength and speed
✅ 8-Week Progressive Program - From foundation to elite-level

The Secret Weapon:

The 100-rep daily mirror drill is the single most important thing I did to develop my arm swing speed.

I did this drill as a high school player. I did it in college. I did it professionally in Italy. I still do it today.

And I'm telling you: It works.

What Makes This Different:

✅ Specific daily protocols (not just "practice your arm swing")
✅ At-home drills (no net, no gym, no equipment needed)
✅ 8-week progressive training program
✅ Weekly practice goals
✅ Progress tracking for arm swing speed
✅ Arm swing speed measurement system
✅ Daily training log templates
✅ Motivation & accountability strategies

Real Results:

Players doing this system report:
- 15-20% increase in arm swing speed in 8 weeks
- More power without more strength
- Better control and accuracy
- Increased confidence in their spike

Perfect For:
- Players wanting to develop power
- Anyone with limited gym access
- Players wanting daily training structure
- Hitters ready to transform their game

Get Started Today:
Commit to 100 daily mirror reps and watch your arm swing transform in 4 weeks.