Having a good sprawl is essential to your defensive ability in MMA, wrestling or jiu-jitsu.
A proper sprawl is fast, hard and puts pressure on the opponent. Driving your hips down towards the ground and into your opponent is crucial in creating pressure once you have stuffed the takedown attempt.
This MMA training exercise is used by quite a few MMA fighters today and combines an explosive upward movement followed by a hard sprawl onto an unstable surface. A Bosu ball provides a good unstable surface to work with and simulates the instability from a moving opponent.
You're basically doing a plyometric push-up while holding the Bosu ball and turning down your hip into the top edge when you land, as you would when sprawling down driving your hips into your opponents shoulder or head.
With this exercise it's important to sprawl down on one side of your hip each time, so if you come down the first time sprawling with your left side hip touching the edge, do the right side on the following rep.
Here are the kinesiology and biomechanics details on the plyometric sprawl MMA training exercise:
PRIME MOVERS - Pectoralis major, triceps
ASSISTIVE MOVERS - Latissimus dorsi
STABILIZERS - Rectus abdominis, multifidus, transverse abdominus, pectoralis major, rotator cuff muscles
ECCENTRIC ACTION - Shoulder flexion, arm extension, hip flexion
CONCENTRIC ACTION - Shoulder extension, arm flexion, hip extension
TEACHING CUE - Maintain flexed core especially when landing down on hip
COMMON ERRORS - Letting knees touch ground Resting torso on Bosu upon landing
http://EzineArticles.com/?expert=Chris_Collora
A proper sprawl is fast, hard and puts pressure on the opponent. Driving your hips down towards the ground and into your opponent is crucial in creating pressure once you have stuffed the takedown attempt.
This MMA training exercise is used by quite a few MMA fighters today and combines an explosive upward movement followed by a hard sprawl onto an unstable surface. A Bosu ball provides a good unstable surface to work with and simulates the instability from a moving opponent.
You're basically doing a plyometric push-up while holding the Bosu ball and turning down your hip into the top edge when you land, as you would when sprawling down driving your hips into your opponents shoulder or head.
With this exercise it's important to sprawl down on one side of your hip each time, so if you come down the first time sprawling with your left side hip touching the edge, do the right side on the following rep.
Here are the kinesiology and biomechanics details on the plyometric sprawl MMA training exercise:
PRIME MOVERS - Pectoralis major, triceps
ASSISTIVE MOVERS - Latissimus dorsi
STABILIZERS - Rectus abdominis, multifidus, transverse abdominus, pectoralis major, rotator cuff muscles
ECCENTRIC ACTION - Shoulder flexion, arm extension, hip flexion
CONCENTRIC ACTION - Shoulder extension, arm flexion, hip extension
TEACHING CUE - Maintain flexed core especially when landing down on hip
COMMON ERRORS - Letting knees touch ground Resting torso on Bosu upon landing
http://EzineArticles.com/?expert=Chris_Collora