Issue 081

November 2011

Simple drills to fine-tune basic skills and have you dominating the gym for days

WRESTLING BODY WEIGHT EXERCISE

HEADSTAND FLIP-FLOP/WALK AROUND

The flip-flop, a common wrestling exercise, will develop a stronger neck and back arch, both important for successful defensive grappling. Place your hands and head on the mat forming a shape akin to an equilateral triangle. Raise your knees over your elbows then press your legs into a headstand. Drop your legs over with control, absorbing the impact with your feet ‘sprung,’ not on the heels. To flip-flop, kick back over head to return to the front bridge. Alternatively, keep your head in place and walk your feet back around with short, choppy steps, twisting your torso.

PARTNER FLIP-FLOP PROGRESSION     

If you are unable to execute a flip-flop at first, have your partner base on all fours, making a table. Underhook their body, and keep the grip tight, using friction to slow yourself as you flip. If the return is difficult, gain momentum by kicking one leg at a time until you can do both legs simultaneously.

PARTNER GAMES AND DRILLS

WRESTLING PARTNER DRILL: LEAP FROG AND SHOOT    

ORIGIN: FREESTYLE WRESTLING

HOW TO PLAY: Stand behind your partner, facing the same direction. Your partner leans forward, bracing their elbows on their knees. Placing your hands on their back and splitting your legs, leap over the top. As you land, spin and level change, shooting back through their legs to the start position. Repeat five times before swapping with your partner.

The key to maximizing your speed lies in minimizing the number of actions taken. Efficient movement will increase your speed far more than executing more movements at a faster pace.

SKILLS DEVELOPED: Speed, efficient movement, shot depth and distance

JIU-JITSU PARTNER GAME: NO HANDS PASSING    

ORIGIN: BRAZILIAN JIU-JITSU

HOW TO PLAY: One player starts on his back holding the waist band of his shorts, the other player starts on his knees, also with his hands committed to the waist band. With the ability to grip eliminated, the top man can only use his pressure and leg fighting to pass the guard, the bottom man can only use hip movement to resist the pass and execute sweeps. The guard player can only play open guard or half guard, as closing the guard would dictate a stalemate. Once you succeed in passing, switch positions and go again. SKILLS DEVELOPED: Hip movement, balance and weight distribution

STAND-UP PARTNER DRILL: TURN-BASED SPARRING    

ORIGIN: DUTCH THAI BOXING

EQUIPMENT NEEDED: Shinpads, sparring gloves, mouthguard 

HOW TO PLAY: In the first round, each player will be allowed to throw only one kick, punch or knee. When one player is striking, the other may not step back, only block, slip or deflect the shot. The second player then returns with his own strike, attempting to misdirect the defensive player with fakes. In the second round the number of strikes will be two, in the third it will be three, and so on. It is important to keep the strikes to a reasonable level of power so as not to cause injury or re-enforce negative responses such as blinking, closing the eyes, or turning away from the shots. 

SKILLS DEVELOPED: Blocking and parrying, maintaining focus under pressure