Single Arm Heavy Club Mill

This page is a work in progress.

Single Arm Inside Circle - Like

Single Arm Outside Circle - For balance

Shield Cast - Basic throwing pattern

Combine

Single Arm Mill Prep

• Inside circle goes with the shield cast (goes past your opposite ear)

Single Arm 180 Pullover (3 minutes to 7 minutes)

• Inside
  • Inside circle is the start
  • Rotate body at the hips 45 then rotate the spine 45
  • Push swing pull catch
• 180 rotating pullover
  • Put the club behind your head
  • rotate the body 180
  • Pull over
  • Elbow comes to the stop position