Issue 097
January 2013
Up your shooting success rate with FO’s favorite fine-tuning regimen
DUCK WALK
The duck walk will reinforce proper balance and form on your shot entry. You can train it slowly for hip mobility or at speed to develop explosiveness, speed and distance on the shot.
Credit: Falk-Hagen Bernshausen
1. Begin in your stance.
Credit: Falk-Hagen Bernshausen
2. Level change with a ‘cut-away’ – the lead leg remains in place and the trail leg steps back.
Credit: Falk-Hagen Bernshausen
3. Drive off the trail leg and step forward.
Credit: Falk-Hagen Bernshausen
4. Slide your lead knee to the mat.
Credit: Falk-Hagen Bernshausen
5. Sweep the trail leg around in a semi-circular arc.
Credit: Falk-Hagen Bernshausen
6. Slide that knee to the mat and continue the process.
DUCK WALK PARTNER DRILL
The partner version of the duck walk helps you ascertain the correct range from which to level change, and your own shot distance.
Credit: Falk-Hagen Bernshausen
1. Pete (left) and Joel square off.
Credit: Falk-Hagen Bernshausen
2. Pete level changes.
Credit: Falk-Hagen Bernshausen
3. Pete reaches for Joel’s knee and tags him with an open palm.
Credit: Falk-Hagen Bernshausen
4. As Pete shoots in, Joel slides his leg back.
Credit: Falk-Hagen Bernshausen
5. Pete switches sides and reaches to Joel’s opposite leg.
Credit: Falk-Hagen Bernshausen
6. Joel steps that leg back and the drill repeats.
RESHOOT DRILL
This drill puts the proper context in place as to when it is appropriate to shoot low, dropping onto the knee.
Credit: Falk-Hagen Bernshausen
1. Pete level changes.
Credit: Falk-Hagen Bernshausen
2. Pete shoots and Joel blocks with his palms on Pete’s shoulders.
Credit: Falk-Hagen Bernshausen
3. Pete knocks Joel’s hands up and shoots lower, dropping onto his knee.
Credit: Falk-Hagen Bernshausen
4. Pete slides his trail leg around, turning the corner.
Credit: Falk-Hagen Bernshausen
5. Pete goes to Joel’s back.
TRIP FINISH
This solo drill helps to build the balance and hip mobility required to hit the outside trip finish on your takedowns effectively.
Credit: Falk-Hagen Bernshausen
1. Pete starts on his lead knee, with his trail leg up.
Credit: Falk-Hagen Bernshausen
2. Pete posts his rear hand in front, knuckles on the mat.
3. Pete slides his trail leg around in a broad arc.
Credit: Falk-Hagen Bernshausen
4. Pete hooks the posted hand with his leg.
Credit: Falk-Hagen Bernshausen
5. Pete posts the other hand in the same way.
Credit: Falk-Hagen Bernshausen
6. Pete sweeps his other leg around that hand.
Credit: Falk-Hagen Bernshausen
7. Pete repeats on the other side, continuing to travel across the mat.
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