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Thread: Sprawl improvement

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    Pro Farter ocuana's Avatar
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    Default Sprawl improvement

    Sprawling (on your own)

    Do you think that drilling a sprawl over and over (solo/shadow sprawling) is effective enough to create a fast and effective one, or do you think there should be conditioning related to it?
    i.e. Exercises for hip flexors to enhance the return to stand up.

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    Rosi Sexton
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    I'd say glutes and hamstrings are more important than hip flexors
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    Fighting out of Next Generation

  3. #3

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    Quote Originally Posted by ocuana View Post
    Sprawling (on your own)

    Do you think that drilling a sprawl over and over (solo/shadow sprawling) is effective enough to create a fast and effective one, or do you think there should be conditioning related to it?
    i.e. Exercises for hip flexors to enhance the return to stand up.
    Might beworth recording the sprawl command onto a tape/mp3 at irregular intervals so that you get used to reacting.

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    Senior Member wagon's Avatar
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    Bas Ruttens audio mp3 workouts (awesome)

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    "The UK's Lyoto Machida - Hit and Run, Baby" widge milward's Avatar
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    Shadow wrestling
    Bungee Cords
    sprawling on command (sprawl, left, right etc)
    You can't put a limit on anything. The more you dream, the farther you get

    Team Colosseum

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    Shadow wrestling with helps improve my Sprawl and wrestling in general.
    Last edited by Predator; 23-04-2008 at 11:15 AM. Reason: Bad english lol
    Team Rough House - UKs no1 fight team

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    Pro Farter ocuana's Avatar
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    so random sprawl intervals are more effective than doing them in sets do you think?
    On my own I'd probably do them in sets like I would press ups or something but if they are random it's a more realistic reaction time sprawl?
    Is that the gist of it?

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    Leeroy Barnes
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    shadow wrestling???? thats a new one to me!! i do wrestling drills combined with core stabilty excercises on a swiss ball then back to standing then kick the ball at the wall shadow box when it returns sprawl on the ball back to wrestling drills or back to standing shadow but its better with a partner to call comands and throw the ball at your feet really hard and fast.
    Wolfslair MMA

  9. #9

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    Quote Originally Posted by bigleeroy1 View Post
    shadow wrestling???? thats a new one to me!! i do wrestling drills combined with core stabilty excercises on a swiss ball then back to standing then kick the ball at the wall shadow box when it returns sprawl on the ball back to wrestling drills or back to standing shadow but its better with a partner to call comands and throw the ball at your feet really hard and fast.
    I use the swiss ball drill too. Its fun too.

    But to have someone call out a specfic instruction is very handy. especially if they understand what flows and works. Also they can make sure you are keeping good technique when getting tired and push you.

    For example. Sprawl, Sprawl go behind.

    Shoot, Failed shot, Sit out.

    Tie up, Snap down, Go behind.

    Basically drilling into your head that the sprawl or the Shot is not the end. Its just the beginning

    Most times a sprawl isnt needed. Basically our coach (Nathan Leverton) has a whole thing on "Line of defense" for wrestling. So first its:

    Hands,
    Forearms,
    Hips,
    Underhooks,
    Sprawl.

    For the person to get a takedown on you it should either be timed to perfection or he has broken down each one of those steps.
    Team Rough House - UKs no1 fight team

  10. #10
    Pro Farter ocuana's Avatar
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    cool. Those steps are better to think of than just a sprawl.
    I'm not one dimensional at all but I like the idea of a Chuck Lidell game plan. SPrawl and Brawl. but perhaps with better kicking.

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