Issue 082

December 2011

The Octagon might be the loneliest place in the world, but the gym doesn’t have to be. There’s no need to be a Lone Ranger when you can partner up with Tonto and round out your skills with these crazy drills

BUDDY GAMES

Using partner games in warm-ups and cool-downs can help to reinforce basic skills in a fun way, without ‘preaching’ or lecturing. The competitive element of the games makes a good alternative to sparring for students who are perhaps too young, not ready to spar yet, have injuries or when training partners have too great a weight disparity to allow live grappling.

FOOT TAG

Start with the offense player on the knees, the defense player standing. Define the playing area with the borders of the mats, tape or chalk, no more than two meters in diameter. The attacker must tag the defender’s feet, whilst the defender attempts to evade the attacker’s hands with fast foot movement – without stepping out of bounds. Time a two-minute round and count the number of successful tags, plus a penalty point for stepping out of bounds. Reverse roles, and attempt to beat their score. 

SKILLS DEVELOPED

Hand and foot speed

Hand-eye coordination

Awareness for making and defending low-leg attacks

BALANCE BRIDGE

Begin in a push-up position, facing your partner, approximately 30cm apart. The goal is to grab the opponent’s wrist, same side or cross grip, and snap them to the mat.

BUDDY LIFTS

Whilst there is no substitute for a properly planned and monitored lifting program, partner lifts offer a host of variety to break up the monotony of traditional strength training. Although using a partner may be more difficult to accurately quantify, partner lifts offer a chance to get to grips with the shifting balance of a human body outside of live sparring.

KARELYN LIFT

The Karelyn lift is a Greco-Roman wrestling technique, named after the Great Russian heavyweight Olympian, Alexander Karelyn. In competition, the throw would begin with the defender face down on the mat. Your partner leans forward at the waist. Apply a reverse body lock using a C-clamp finger grip. As you lift, back arch slightly, allowing your partner’s legs to pass in front of your face, replacing their feet to the mat facing the opposite direction – repeat. If you are struggling to execute the lift, your partner can assist by pushing off with their feet and jumping a little.

HEAD-IN-THE-MIDDLE DOUBLE-LEG LIFT

Put your head between your partner’s legs and take a double-leg hold around the thighs. Your partner then reaches over your back and applies a body lock. Now lift. If you find it difficult, your partner can assist by bouncing on their toes as they land. Alternatively they can add resistance, by relaxing their weight, making themselves ‘heavier.’ PROGRESSION: Once you can easily execute the head in the middle lift standing, execute the lift from your knees.

PARTNER ROLL

Begin on your back, holding your partner’s shins as they hold yours. As you sit up, your partner will tuck his head and forward-roll. Use the momentum to carry onto standing position. Lean forward, and repeat the action in a continuous roll.

CONTINUOUS SUPLEX

Reverse body lock your partner, as if you were going to do the Karelyn lift drill. Once you lift them to the center, your partner will also bodylock you. Execute a back arch, replacing their feet on the mat. Your partner back arches, flipping you over until your feet hit the mat and you go again. The continuous suplex helps to build the strength and flexibility for suplex techniques, but more importantly the confidence to commit fully to the back arch.