crazysource
15-01-2005, 09:50
wenn es euch interessiert:
Grappling Drills
Bucking Bronco - One person gets in the "turtle" position. The other climbs on, hooking his legs
around and positioning his arms for a choke. The bottom man thrashes wildly, hopping, rolling,
scooting on his back, shaking from side to side, etc. His goal is to shake the top man off. The top
man just has to hold on and keep riding. It is important that the top man not actually choke the
bottom man.
Chest-to-Back Spin - One person gets on his hands and knees. The other person sprawls out on
top with his chest on the bottom man's back. The top man then spins around while keeping his
weight on the bottom man. Be sure to go in both directions. A variation includes rapid changes
in direction. Do this when the instructor gives the command or when your opponent reaches up
with one hand and stops your progress.
Chicken Fighting - Wrestle for takedowns while remaining on one foot. You can switch the foot
that is down, but at no point are you allowed to contact the ground with both feet. This builds
balance and is an interesting change from normal standing randori.
Elbow Drag - Lie flat on your stomach. Reach out with both hands and pull
yourself forward. To accomplish this, press your elbows and upper arms into the mat. Drag
your body until the hands are in line with the shoulders then reach out again. Do not bring the
hands under the chest. Move up and down the mat. This drill builds strength in the deltoid,
pectoral, and serratus muscles.
Grip Fighting - This one is useful for any grappling art that requires a gi. Face off with your
opponent while standing and attempt to secure a tight grip on his jacket while prevent him from
doing it to you. Go for a variety of grips such as double sleeve, over the back belt grip, and
double sided collar grips.
Hold-down Circuit - One person lies flat on his back and the other begins with a left sided scarf
hold (kesa gatame). At this point the top man switches to a left-side cross body hold (yokoshiho
gatame). Next, the top man moves into a four corners hold (kamishiho gatame), reverse scarf
hold (kuzure kesa gatame), and finally the mount (tateshiho gatame). During each switch the top
man should keep his weight on the bottom man's chest. This should be done in both
directions. Vary the circuit by changing the order of the hold-downs.
Line Drills - Stand in the middle of the mat with the rest of your class lined up facing you. In
turn, each of them walks into you as you turn and execute a forward throw. Move through the
line one or more times depending upon how many people are in it. This develops your timing
for the throws.
Makikomi Impact Drill - The name comes from the Judo term that means to wind your
opponent around you and fall on him during a throw. Use this drill to become accustomed to
taking hard falls. Allow your opponent to execute a throw and drive you into the mat. Exhale
and tuck your chin on landing. This drill can hurt a bit and should be used sparingly. Do sets of 5
and alternate when practicing it.
Monkey Drill - Pair up with someone about your own weight. Have your partner stand as you
jump up and wrap your legs around in the guard position. Climb around your partner's body
without touching the floor. Make sure the partner keeps his arms out to his sides at about
Grappling Drills
shoulder height. As you improve incorporate hanging sit-ups. Do one sit-up when facing your
opponent's chest, climb around and do another facing his back.
"No-arms" Submissions - Practice moving into position for various arm and leg locks without
using your hands. For instance, have your partner get into your guard and extend both arms to
your neck. Pivot using only your hips and legs and move into position for an armbar (juji
gatame). Secure the arm by pinching it between the knees. The long armbar from the mounted
position, triangle choke, knee bar, heel hook, and other techniques can also be done.
Partner Drag - Stand behind your partner and hold him by hooking your arms under his
armpit. Your partner relaxes and you drag him the length of the mat. Switch positions and go
the other direction.
Pushup Fighting - Two people assume a pushup position facing each other. Each person tries to
force his opponent to touch the mat with a part of his body other than the hands or feet. Use
your hands to sweep the opponents hands, shove him, or push down on his head.
Shoot and Drive Drill - Execute a penetration step as if going for a double-leg takedown and
have your partner defend with a half sprawl. From this position, stay low and drive forward
trying to complete the double-leg takedown. Your partner maintains the half sprawl and defends
by backing up. Continue until you finish the takedown or run out of mat space, then switch
positions.
Shrimping - Lie flat on your back. Turn to your right while driving your right elbow into the mat.
Use your abdominal muscles to pull your knees toward your chest as high as you can. Straighten
out your upper body and repeat this on the other side. Keep alternating sides as your squirm
down the mat. Excellent for groundwork mobility.
Turn Over Drill - One person lies flat on his stomach or assumes the "turtle" position. The other
person crouches over him. At the instructor's signal, the top man attempts to turn the bottom
man onto his back while the bottom man resists. Switch positions when the bottom man is
turned or after 15-20 seconds. No submission techniques may be applied, however "pain
compliance" or pressure points could be used to cause the bottom man to give up position if you
choose. This is great for judo players, sombo players, and wrestlers to develop quick turnovers to
score points.
Walk-Around Drill - Bridge onto your hands and head. Walk your lower body around in a circle
while keeping your head and hands in contact with the floor.
Wolf Pack - Section off the mat into a 15x15 ft square (or whatever you have room for) using
masking tape or just visual reference points. All the players are standing except for one - the
most senior ranking student. The person on the ground is the "wolf". He tries to take the other
players down without getting up off his knees using sweeps and grappling techniques. A player
is down when both knees or any part of the torso touches the mat. The players move around and
resist being taken down. When a players is taken down he too becomes a wolf and joins the
pack. As the game goes on it becomes harder to stay up since the wolves can team up on the
standing players. The last player standing is the wolf for the next game. This is fun to play as a
warm-up or to break up the monotony of practice. Don't overdo it though or the game will get
stale.
Grappling Drills
Grappling Drills
Bucking Bronco - One person gets in the "turtle" position. The other climbs on, hooking his legs
around and positioning his arms for a choke. The bottom man thrashes wildly, hopping, rolling,
scooting on his back, shaking from side to side, etc. His goal is to shake the top man off. The top
man just has to hold on and keep riding. It is important that the top man not actually choke the
bottom man.
Chest-to-Back Spin - One person gets on his hands and knees. The other person sprawls out on
top with his chest on the bottom man's back. The top man then spins around while keeping his
weight on the bottom man. Be sure to go in both directions. A variation includes rapid changes
in direction. Do this when the instructor gives the command or when your opponent reaches up
with one hand and stops your progress.
Chicken Fighting - Wrestle for takedowns while remaining on one foot. You can switch the foot
that is down, but at no point are you allowed to contact the ground with both feet. This builds
balance and is an interesting change from normal standing randori.
Elbow Drag - Lie flat on your stomach. Reach out with both hands and pull
yourself forward. To accomplish this, press your elbows and upper arms into the mat. Drag
your body until the hands are in line with the shoulders then reach out again. Do not bring the
hands under the chest. Move up and down the mat. This drill builds strength in the deltoid,
pectoral, and serratus muscles.
Grip Fighting - This one is useful for any grappling art that requires a gi. Face off with your
opponent while standing and attempt to secure a tight grip on his jacket while prevent him from
doing it to you. Go for a variety of grips such as double sleeve, over the back belt grip, and
double sided collar grips.
Hold-down Circuit - One person lies flat on his back and the other begins with a left sided scarf
hold (kesa gatame). At this point the top man switches to a left-side cross body hold (yokoshiho
gatame). Next, the top man moves into a four corners hold (kamishiho gatame), reverse scarf
hold (kuzure kesa gatame), and finally the mount (tateshiho gatame). During each switch the top
man should keep his weight on the bottom man's chest. This should be done in both
directions. Vary the circuit by changing the order of the hold-downs.
Line Drills - Stand in the middle of the mat with the rest of your class lined up facing you. In
turn, each of them walks into you as you turn and execute a forward throw. Move through the
line one or more times depending upon how many people are in it. This develops your timing
for the throws.
Makikomi Impact Drill - The name comes from the Judo term that means to wind your
opponent around you and fall on him during a throw. Use this drill to become accustomed to
taking hard falls. Allow your opponent to execute a throw and drive you into the mat. Exhale
and tuck your chin on landing. This drill can hurt a bit and should be used sparingly. Do sets of 5
and alternate when practicing it.
Monkey Drill - Pair up with someone about your own weight. Have your partner stand as you
jump up and wrap your legs around in the guard position. Climb around your partner's body
without touching the floor. Make sure the partner keeps his arms out to his sides at about
Grappling Drills
shoulder height. As you improve incorporate hanging sit-ups. Do one sit-up when facing your
opponent's chest, climb around and do another facing his back.
"No-arms" Submissions - Practice moving into position for various arm and leg locks without
using your hands. For instance, have your partner get into your guard and extend both arms to
your neck. Pivot using only your hips and legs and move into position for an armbar (juji
gatame). Secure the arm by pinching it between the knees. The long armbar from the mounted
position, triangle choke, knee bar, heel hook, and other techniques can also be done.
Partner Drag - Stand behind your partner and hold him by hooking your arms under his
armpit. Your partner relaxes and you drag him the length of the mat. Switch positions and go
the other direction.
Pushup Fighting - Two people assume a pushup position facing each other. Each person tries to
force his opponent to touch the mat with a part of his body other than the hands or feet. Use
your hands to sweep the opponents hands, shove him, or push down on his head.
Shoot and Drive Drill - Execute a penetration step as if going for a double-leg takedown and
have your partner defend with a half sprawl. From this position, stay low and drive forward
trying to complete the double-leg takedown. Your partner maintains the half sprawl and defends
by backing up. Continue until you finish the takedown or run out of mat space, then switch
positions.
Shrimping - Lie flat on your back. Turn to your right while driving your right elbow into the mat.
Use your abdominal muscles to pull your knees toward your chest as high as you can. Straighten
out your upper body and repeat this on the other side. Keep alternating sides as your squirm
down the mat. Excellent for groundwork mobility.
Turn Over Drill - One person lies flat on his stomach or assumes the "turtle" position. The other
person crouches over him. At the instructor's signal, the top man attempts to turn the bottom
man onto his back while the bottom man resists. Switch positions when the bottom man is
turned or after 15-20 seconds. No submission techniques may be applied, however "pain
compliance" or pressure points could be used to cause the bottom man to give up position if you
choose. This is great for judo players, sombo players, and wrestlers to develop quick turnovers to
score points.
Walk-Around Drill - Bridge onto your hands and head. Walk your lower body around in a circle
while keeping your head and hands in contact with the floor.
Wolf Pack - Section off the mat into a 15x15 ft square (or whatever you have room for) using
masking tape or just visual reference points. All the players are standing except for one - the
most senior ranking student. The person on the ground is the "wolf". He tries to take the other
players down without getting up off his knees using sweeps and grappling techniques. A player
is down when both knees or any part of the torso touches the mat. The players move around and
resist being taken down. When a players is taken down he too becomes a wolf and joins the
pack. As the game goes on it becomes harder to stay up since the wolves can team up on the
standing players. The last player standing is the wolf for the next game. This is fun to play as a
warm-up or to break up the monotony of practice. Don't overdo it though or the game will get
stale.
Grappling Drills