I have been playing foos for about 1 1/2 years. I bought a Storm II about 8 months ago. I was pretty quick with my shots (push/pull) before and then I took a couple of months off and my speed is just not there anymore. It seems when I try to shoot like I used to, I spray more often than not. Are there any practicing techniques etc. that help with the speed and accuracy of a shot (push/pull)?
The key to eliminating spray is the recoil. Ideally on a pull the center man will trace a backward J pattern: pulling across to where you are going to shoot, but then pushing back the other direction through the shot. The ball must be behind the rod when you hit it to get a good recoil, ideally pretty far back (but obviously in front of where you would pin it instead of shooting it).
Try practicing your shot focusing on having the 3-rod wind up back near where it started (start against the far wall, pull over near the near wall, finish almost against the far wall) to get the idea. It's a similar concept to a brush pass.
It should feel kind of like cracking a whip when you hit it right.