A sports training aid is provided that includes a base, a support structure and a top portion. The base structure may support the support structure and the top portion in an upright position when placed on a surface. The top portion includes a first side and a second side with extensions extending towards a user. A waist boundary is formed in between the extensions. Therefore, a user may position their waist within the extensions and practice a swing. The extensions of the sports training device may provide proper restriction and thereby train a user to have a proper hip rotation.