1. Please follow our Quick Start Guide .pdf and videos in the Training section.

2. We advise getting accustomed to ONE and familiarizing yourself with how the carriage moves along the shaft and impacts the end before using it.

3. Once you are comfortable using ONE, it's important to focus on your release technique. Please review the Quick Start Guide frequently and master the base warm-ups.

Using ONE for warm-up and technique training is recommended at this stage.

However, to train for speed, you need to push yourself to your maximum capacity. This requires the right resistance levels that challenge you, ideally just slightly above your limit or at your limit.

Refer to our Quick Start Guide and videos for instructions on how to configure ONE for speed training.

A radar is NOT needed when training with ONE. As you look to increase your swing speed, the resistance level of the elastics becomes the indicator for your progress, as well as swing speed.

Our configuration chart approximates driver speeds based on the weights and elastics used, so that you can measure your progress.

Keep in mind, when measuring your speed with the elastics that the chart it is an approximation and varies on one’s mechanics and release point. The configurations chart’s speed ranges where calculated with a release point near the back knee.

The true measure of your swing speed is what you swinging when hitting the ball, and this is why ONE is an ideal training companion for golfers who decide to measure and track their improvement over time.configuration chart

Absolutely! Swinging a ONE club is much safer than using a fixed weighted club. When using a fixed weighted club, the weight distribution is heaviest at the beginning and end of the swing, which can increase the risk of back injury.

The weight distribution of ONE is lightest at the point of impact, where the spine is straight and can better stabilize forces.

It's important to minimize forces on the spine when it’s twisted, because the spine is designed to stabilize forces, not produce them. With a ONE club, the weight distribution is heaviest at the point of impact where the spine is straight and the body is in a mechanically advantageous position to absorb high forces.

Different coaches have their philosophies of where they want you to be releasing your club.

As a general rule, the range we like to hear and feel your release at is between the back foot and the ball.

As for our preference, we like having the release point at the back knee. Please refer to our Quick Start Guide.

When swinging a weight, the velocity of the swing is faster with lighter weights, but this generates less force and results in fewer muscle contractions. On the other hand, heavier weights produce slower swings but generate higher forces and greater muscle contractions.

To effectively train your neuromuscular system, it is important to practice at speeds similar to those used when swinging a golf club. While light clubs can produce high speeds, they don't generate enough muscle contractions for development. Heavier weights, however, focus on developing greater muscle contractions, but not at the optimal speeds for neuromuscular training. This is why speed programs incorporate both heavy and light clubs.

Dynamic inertia as used in the ONE club is particularly effective for golf swing training, as it allows you to generate speeds faster than those achieved with a lighter club, but as the weight is released, it becomes heavier. This allows you to train for both high speed and high contraction forces.

Adding elastics enhances the force required, and consequently increases the swinging speed necessary to bring down the carriage and make contact with the end stop.

ONE club is designed to be used in conjunction with professional instruction, as well as existing training systems.

BEFORE you attempt to teach yourself the golf swing, we highly recommend that you consult a good teaching professional for an overall evaluation of your swing and understanding of your release.

In the long run, you will save yourself a lot of time, energy, frustration—and noticeable results will come much faster.

While ONE is commonly used for speed training, it is actually a versatile tool that can be used for various purposes. In addition to improving speed, ONE can also aid in teaching release and timing, warming up, developing proper backswing mechanics, and enhancing plyometric strength training.

Please view our training section to view other ways of using ONE.

The standard ONE package comes with 4 medium elastics. This set up can accommodate someone with a driver swing speed of 120mph when using the full weight set. Higher swing speeds can be accommodated when using lower weights or stronger elastics.

With 4 strong elastics and a full weight carriage (4 black 1 orange) ONE can be swung by someone with a driver swing speed of 150-160mph.

Adding weight will reduce the maximum speed. Please refer to our Elastic Configuration Chart for speed levels.

Yes! Overspeed training involves performing exercises or movements at a speed faster than an individual's typical maximal speed.

With ONE, all you need to do is reduce the weight where you would be swinging ONE at higher speeds than you could achieve with your normal club.

ONE’s Dynamic inertia is particularly effective for overspeed training, as it allows you to generate speeds faster than those achieved with a lighter club (overspeed) but as the weight is released, ONE “becomes” heavier. This allows you to train for both high speed and high contraction forces.

No! The ONE club shouldn’t make contact with anything.

Swinging the ONE club is similar to a plyometric work out because as the weight changes during the swing, the body protects itself by enabling the stretch shortening cycle (SCC), which engages more muscles, resulting in higher contraction forces and more force production.

The stretch-shortening cycle is a mechanism that helps our muscles generate more power during movements.

It works by first stretching the muscle, then quickly contracting it while using the stored elastic energy from the stretch to produce a more powerful movement. This process involves different reflexes in our nervous system that help regulate muscle length and tension, allowing us to move faster and with more force.