The Strength Caddie

The Strength Caddie

Rehab & Performance

Practice
Smarter.

A free, research-backed practice tool built on motor learning science and the TPI body-swing connection. Identify your fault, get targeted drills, track your progress.

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45+ drills from Tyler Ferrell, Chris Como, Claude Harmon III, Mark Blackburn, AMG, HackMotion and force plate research

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Pick your TPI swing fault from real photos — drills filter automatically

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Session history tracks your last 5 sessions with progress comparison

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PDF session report emails to you and your coach automatically

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Step 1 of 7 — Before You Start

Session Setup

Fill this out before you pick up a club. It takes 2 minutes and keeps your practice focused on one thing instead of everything at once.

Research shows that naming your specific fault before practice focuses your nervous system on the right pattern — not just general improvement.

How to use this page

Fill in the boxes below. Pick your learning stage. Then tap the fault or sequence category your coach identified — this filters your drill list on the next pages so you only see what is relevant. Not sure? Skip the fault selector and browse all drills.

Your Info

Fill In
Enter your email so we can send you a copy of this session when you finish.
This is the one movement or swing pattern your coach gave you to practice. Write it in your own words.
Not sure which to pick? If this is a brand new movement, choose Blocked. If you have done it before and it is starting to click, choose Random.

Your Learning Stage

Pick One

Read the three descriptions below. Tap the one that sounds most like where you are right now with the movement your coach gave you.

What Are You Fixing?

Tap All That Apply

Tap every fault that matches your swing. Your drill list will filter automatically.

Setup Faults

S-Posture
S-Posture
C-Posture
C-Posture

Backswing Faults

Loss of Posture
Loss of Posture
Reverse Spine Angle
Reverse Spine
Flat Shoulder Plane
Flat Shoulder
Flying Elbow
Flying Elbow
Sway
Sway

Downswing & Impact Faults

Early Extension
Early Extension
Over the Top
Over the Top
Hanging Back
Hanging Back
Slide
Slide
Forward Lunge
Forward Lunge
Late Buckle
Late Buckle
Casting
Casting
Scooping
Scooping
Chicken Wing
Chicken Wing

Kinetic Sequence — Ground Forces

Tap which force vector and whether the problem is how much force is produced (Magnitude) or when it happens (Timing).

↔ Lateral
Magnitude
↔ Lateral
Timing
⇄ AP
Magnitude
⇄ AP
Timing
↕ Vertical
Magnitude
↕ Vertical
Timing

Kinematic Sequence

Segment order: pelvis → torso → arm → club, each peaking faster and later than the last.

①→②→③ Segment Order

Step 2 of 7 — First Drill

Drill One

Pick your first drill from the list below. Everything will fill in automatically. Then do your reps and tap each dot after every single rep to track your score.

You need to hit 7 out of 10 reps before you move on. This is the number research shows a movement is stable enough to transfer to the next level.

How the Rep Tracker Works

  • Do one rep. Then tap the next numbered dot.
  • First tap = Green (Pass) — the rep met the goal.
  • Second tap = Red (Fail) — the rep did not meet the goal.
  • Third tap = Reset — clears that dot if you tapped by mistake.
  • Hit 7 green dots and you are ready to move to Drill 2.

Drill 1

Select a Drill
Choose an Item

Switch between drills (technique work) and gym exercises (strength & mobility). Tap one from the menu and everything fills in.

Read this before you start. It tells you exactly how to set up and what to do.
A constraint is something that limits what you can do on purpose. It forces your body to find the correct movement. This is not a mistake — it is the whole point of the drill.
Your Focus Cues

The external cue is the most important one. Research shows that thinking about something outside your body — like the clubhead path or a target — produces better learning than thinking about your arm or hip. Use the external cue on every rep unless your coach tells you otherwise.

External Focus Cue — Use This One

Think about something outside your body

Internal Cue — Early Stage Only

Use this only if the external cue is not clicking yet

Read this before every set. A rep is a pass if it meets this description. If it does not — that is a fail. Be honest. The whole system only works if you track accurately.
▶ Watch Demo
How many rounds
Per round
Seconds between

Rep Tracker

Do one rep. Then tap the next dot. Tap once for a pass (green). Tap again for a fail (red). Tap a third time to reset. Be honest — the system only works if you track accurately.

?
Not done yet
✓
Pass — goal met
✗
Fail — goal missed

You need 7 green dots out of 10 to move to Drill 2

0/10
▶
Reference Video Watch a demonstration of this drill

Step 3 of 7 — Second Drill

Drill Two

Pick your second drill. This one usually adds a little more challenge or a slightly different angle on the same movement. Same rule — 7 out of 10 before you move on.

Doing more than one drill on the same movement teaches your brain a more flexible version of the pattern — one that holds up in different situations, not just one specific drill.

Quick Reminder

Tap each dot after completing the rep — not before. One tap = pass. Two taps = fail. Three taps = reset. Keep going until all 10 are filled in.

Drill 2

Select a Drill
Choose an Item

Pick something different from Drill 1. Switch between drills and gym exercises with the toggle above.

Your Focus Cues

External Cue — Use This One

Think outside your body

Internal Cue — Early Stage Only

Only use if external cue is not clicking

▶ Watch Demo

Rep Tracker

One rep, one dot. Green = pass. Red = fail. You need 7 green dots to move on.

?
Not done
✓
Pass
✗
Fail

You need 7 green dots out of 10 to move to Drill 3

0/10
▶
Reference Video Watch a demonstration

Step 4 of 7 — Third Drill

Drill Three

Your third and final drill. This one is usually the closest thing to a real golf swing — a little faster, a little more like how you would actually play. Same 7 out of 10 rule applies.

After three drills, your nervous system has practiced the same pattern from different angles. That is what makes it stick. Now you are ready to take it to full speed.

You Are Almost There

After this drill, you move to the Speed Ramp — where you gradually build up to a full swing. Keep tracking your reps. Be honest with your pass and fail calls. It is the only way to know if the pattern is really there.

Drill 3

Select a Drill
Choose an Item

This should feel a little faster or more connected to the full swing than Drills 1 and 2. Switch between drills and gym exercises with the toggle above.

Your Focus Cues

External Cue — Use This One

Think outside your body

Internal Cue — Early Stage Only

Only use if external cue is not clicking

▶ Watch Demo

Rep Tracker

One rep, one dot. Green = pass. Red = fail. 7 green dots and you move to the Speed Ramp.

?
Not done
✓
Pass
✗
Fail

You need 7 green dots out of 10 to move to the Speed Ramp

0/10
▶
Reference Video Watch a demonstration

Step 5 of 7 — Building to Full Speed

The Speed Ramp

You are going to do the same movement from your drills — but now you will slowly speed it up through four stages until you reach a full swing.

Your brain needs to reorganize the movement pattern each time you add more speed. Going too fast too soon loses the pattern. This ramp is what bridges the drill to real golf.

How the Speed Ramp Works

Work through each stage in order — do not skip. Do 5 reps at each speed before moving to the next one. Tap each dot when you finish a rep.

  • 25% speed — Barely moving. Slow motion. Focus on the shape of the movement.
  • 50% speed — Like you are swinging through mud. Still slow but with rhythm.
  • 75% speed — Starting to feel like a real swing. Should feel smooth and connected.
  • 100% speed — Full swing. Same external cue as your drills. Trust the pattern.

If the movement breaks down at a higher speed: stop, drop back to the previous stage, do 5 more reps there, then try again. Do not keep swinging at a speed where the pattern is not holding.

Speed Stages

In Order
25%
Slow Motion
Barely moving — that is correct
50%
Half Speed
Like swinging through water
75%
Three Quarter
Starting to feel like golf
100%
Full Speed
Trust the pattern

Step 6 of 7 — The Test

Full Swing

This is where you find out if the pattern transferred. You are going to hit 10 full shots and track whether each one meets your session goal. Same 7 out of 10 rule.

If you pass here, it means the pattern is not just working in a drill — it is working in a real golf swing. That is the whole point of everything you just did.

Important — Read Before You Start

  • Use the same external cue you used in your drills. Do not switch to a body cue under pressure.
  • Pick a specific target before every shot. Do not just swing at the range.
  • Track each shot honestly. A pass is a pass. A fail is a fail. No guessing.
  • If you score less than 7 out of 10 — go back through the Speed Ramp once more and try again.

Full Swing Block

7 of 10 to Pass
Write the one thing your swing must do to count as a pass. This should match what you worked on in your drills. Example: "My hips open before my arms pull down on every shot."
Use the same one from your drills. Think about something outside your body — not your arm or hip.
Pick a specific spot — a yardage marker, a flag, a patch of grass. Be specific.

Shot Tracker

Hit one shot. Then tap the next dot. Green = the pattern showed up. Red = it did not. Be honest. 7 greens means the session is complete.

✓
Pattern showed up
✗
Pattern did not show up

You need 7 green shots out of 10 to complete the session

0/10

Step 7 of 7 — Wrap Up

Session Notes

Write these down while everything is still fresh — ideally within 10 minutes of finishing. You do not need to write a lot. Short, honest answers are better than long ones.

What you write here tells your coach and your future self exactly where you are. It becomes the starting point for the next session. Do not skip this step.

Session Debrief

Which drill clicked? What cue made the biggest difference? What did a good rep feel like?
Where did the pattern break down? At what speed did things fall apart? What was hard?
Describe the physical feeling of one of your best reps. Use your own words — not your coach's words. This becomes your reference point next session.
How many shots passed? Was it easier or harder than the drills?

📋 Coach Notes

Your coach will add notes here after reviewing your session.

What drill or cue should stay in the next session?
What should be adjusted or replaced?
Blocked, Random, or Mixed?

The 70% Rule

7 out of 10 is the number research shows a movement is stable enough to move forward. If you scored below 7 today — that is not failure. It means the pattern needs more reps. Come back tomorrow and try again.

If Practice Felt Hard — Good

Research shows that practice that feels messy and difficult produces better long-term learning than practice that feels easy. If today was frustrating, your brain was working hard. That is the whole point.

External Cues Always Win

If you caught yourself thinking about your body during the session — your arm, your hip, your elbow — that is an internal cue. It is normal. Next session, redirect to something outside your body as soon as you notice it happening.

Save & Send This Session

Tap the button below to export a PDF of your full session and email it to yourself and your coach.

Sending to

📧 You: —

📧 Coach: [email protected]

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Session History