The 4-Week Rifle Rehearsal Plan

Use this plan as your guide for weekly practice.

Week 1: Getting Started & Finding Consistency

Build core engagement, flats, and consistent catch placement.

Watch Video(s): Rifle Intro, Rifle Dropspins

Daily Assignments:

Log every practice using the practice journal.
Frame check-in and blind-placement game on both sides.
Start drop spins at 10/side and increase by 10 daily.
Target 100 consecutive drop spins per side.
Record daily and review hand shape + tracking consistency.

Week 2: Training the Basics & Controlling the Speed

Navigate catch dimensions and spatial control without panicking.

Watch Video(s): Rifle Starts and Stops

Daily Assignments:

Warm up with 50-100 clean continuous drop spins on both sides.
Run 5-position matrix with 4 spins to dead stop.
Use peripheral vision for the and-angle.
Delay hand squeeze until final split-second.
Sequence positions and compare stop control vs hard-angle torque.

Week 3: Building Confidence, Strength & Flow

Clear planes, expand wrist flexibility, and drive forearm power.

Watch Video(s): Rifle Flourishes

Daily Assignments:

Run baseline warmup to steady tempo.
3 sets of low/flat/high flourishes.
Keep elbow locked; motion comes from wrist/fingers.
Drill weaker side strategically to balance strength.
Record often and verify clean vertical plane paths.

Week 4: Tossing, Performing, and Originality

Safe release points, fast recovery, and performance readiness.

Watch Video(s): Rifle Tossing, Rifle Routine

Daily Assignments:

Practice left-hand doubles until 10 consistent catches.
Safety first: do not move up toss height too early.
Run full culmination block sequence.
Train rapid recovery after imperfect catches.
Record full run-through daily and celebrate progress.