A sports training device including a first elongate rod. A user engagement element is coupled to the first elongate rod. A second elongate rod is longitudinally aligned with respect to the first elongate rod. A second engagement element is coupled the second elongate rod. A first stopper is movably coupled to the second elongate rod and a second stopper is movably coupled to the second elongate rod. A portion of the first elongate rod is slideable between the first stopper and the second stopper.