Sprawl improvement

[ocuana]

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.

[Rosi]

I'd say glutes and hamstrings are more important than hip flexors

[Sports-Select.co.uk]

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.

[wagon]

Bas Ruttens audio mp3 workouts (awesome)

[widge milward]

Shadow wrestling
Bungee Cords
sprawling on command (sprawl, left, right etc)

[Predator]

Shadow wrestling with helps improve my Sprawl and wrestling in general.

[ocuana]

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?

[bigleeroy1]

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.

[Predator]

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.

[ocuana]

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.