The Training Stick is one of the safest Martial Arts training devices for any and all techniques of Martial Arts. Whether you choose to focus on centerline defense promoting lateral movement of training or defensive posturing promoting offensive attack. Thats the beauty of it! The training stick has limitless possibilities! The small has a padded area of 21" long and 4 1/2" diameter and the large has a padded area of 19" long and 6" diameter. The Overall length for both is 29 inches. A must have for any Martial Arts practicioner.