Issue 080
October 2011
Make yourself an unbeatable all-rounder by trying these unorthodox drills for size
STRIKING DRILLS
CHAIR TEEP
The key to a good teep is to first lift the knee, then extend the leg, rotating the hip. The kick should return along the exact same trajectory as it went out – not allowing the leg to fall forward. Place a chair in front of a heavy bag and avoid making contact with it to ensure good form.
CHALK HEELS
Flat feet can impair mobility and balance, so learning to stay up on your toes is an important skill. Apply chalk to your heels, and shadow box on dark mats or canvas. The goal is to make it to the end of the round without leaving any white marks. As an incentive, why not dish out penalty burpees – 10 for every mark!
DUTCH DRILLS ORGIN: DUTCH THAI BOXING
EQUIPMENT NEEDED: Shinpads, sparring gloves, mouthguard.
HOW TO PLAY: Choose a combination, preferably mixing punches with a kick or knee technique. Player one throws the combo, whilst player two catches the punches on their gloves and takes the kicks and knees on their legs, arms or body. Player two immediately returns with the same combination, and player one takes the shots without stepping back or turning away. Continue as such until the end of the round, then choose a new combination. Strikes should not be thrown with 100% power.
SKILLS DEVELOPED: Distance, accuracy, body conditioning and defensive awareness.
GRAPPLING DRILLS
SINGLE-LEG BALANCE
Start by lifting one of your training partner’s legs to 90 degrees or further. Push, pull, and turn them, moving round the mat. Change legs at 30 seconds, then repeat with the other person. If you want to make this even more advanced, take one leg each then push and pull one another. Try to overbalance your partner whilst maintaining your equilibrium.
GRANBY ROLL
The Granby is an essential escape movement for wrestling and jiu-jitsu. Traveling from shoulder to shoulder it is more difficult to execute than a forward roll, requiring a high degree of balance and flexibility in the cervical spine.
Starting in quarter position, slide your arm toward the knee of the opposite leg, rolling through onto your shoulder. Bring your knees in front of your head and roll from shoulder to shoulder, returning to your turtle.
SITTING PARTNER ROLL
Start sitting, holding a single-leg on your partner who is standing in base. Reach for the far ankle, and begin to Granby. At midway you will be in inverted guard position, with your hooks behind both knees. Continue to Granby, taking the ankle and sitting to a single-leg on the other side. Repeat.
