By: John Cooper BBA, CSCS
This report will look at the
body’s energy systems and how they relate to Submission Fighting from a high performance-training
standpoint. The energy pathways in the human body work along a continuum and
are made up of three general categories. These include: anaerobic alactic, anaerobic lactic, and aerobic. Generally speaking,
the anaerobic alactic system can produce a lot of
explosive energy in very short space of time with severely limited endurance
(<10 seconds), the anaerobic lactic system is also associated with a high
level of power (although not quite as powerful as the lactic system) and
similar low level of relative endurance (<45 seconds). The aerobic system is
the next energy system to be utilized by the body once the anaerobic alactic and lactic systems have been spent. The aerobic
system can only create a limited amount of power, but is capable of providing an
athlete with energy for an extended amount of time (more than 2 minutes to
several hours). In Submission Fighting, all three energy systems become
important components of the athlete’s training program,
Alactic Power refers to the energy system responsible for
explosive ‘start-up’ power. Alactic power activities
involve a maximal effort lasting from 1 – 10 seconds. The energy source for alactic power activities comes from Phosphagens
within the muscle cells. The first contraction comes from the ATP already in
the muscle fibre followed by the Creatine
phosphate stored in the muscle, which is easily and quickly converted to ATP.
In Submission Fighting alactic power can be seen
during explosive strikes thrown at the beginning of a match, or during
explosive takedown attempts early in a match.
Drill Name: Explosive
Heavy Takedown Drill
Drill Repetition Length: 3 - 6 seconds
Number of Drill Repetitions: 3 - 5
Rest Between Sets: 5
minutes
Training Frequency: 3 -
4 times per week
Intensity Level: 100%
Equipment Needed: striking
gloves, focus pads, thick mats, partner or dummy
Drill Description:
Athlete A partners with an
individual that is heavier than himself. The heavier individual, Athlete B,
wears focus mitts and positions himself on a thick mat or has a thick mat
placed about 3 feet behind him. Athlete A executes 4 alternating punches using
as much power as he can generate, immediately after the last punch is thrown
Athlete A drops down and executes a takedown on the heavier athlete B, landing
on the thicker mat.
Alactic Capacity is the energy system associated with maximum
intensity activities lasting from 8 – 30 seconds. Alactic
Capacity refers to the absolute amount of sustained energy from the alactic anaerobic energy system. This system is fueled
primarily by creatine phosphate (CP) stored in the
fast glycolytic muscle fibre.
When training alactic capacity a, much like alactic power, a significant amount of recovery time needed
for the body to restore muscle phosphagen and CP. In
Submission Fighting alactic capacity activities can
include powerful striking attacks, takedown attempts that are countered then
immediately reattempted, defensive tactics when defending an explosively
aggressive opponent, or attempting to overcome an extremely defensive opponent,
to name a few.
Drill Name: Explosive
Striking Attacks from Inside Guard
Drill Repetition Length: 20 - 30 seconds (fitness
level dependent)
Number of Drill Repetitions: 5 – 6 (max. work
volume of 3 - 8 minutes)
Rest Between Sets: 5
minutes (lactic acid tolerance desired)
Training Frequency: 3 -
4 times per week
Intensity Level: 100%
Equipment Needed: striking
gloves, mats, dummy (heavy bag will work), & timer
Drill Description:
Athlete A positions himself
on his knees between the dummy’s legs or in front of the lying heavy bag. At
the coaches signal the athlete attacks the dummy or heavy bag with a series of
explosive punches to the head and body to simulate an attack to an opponent
from inside his defensive guard position. After the time limit has expired the
athlete should engage in some slow movement such as walking slowly around the
training area.
Lactic Power is the energy
system that fuels the body for activities lasting between 10 seconds to a
maximum of 2 minutes. This energy system is fuelled by anaerobic glycolysis and powered by the fast oxidative glycolytic muscle fibres. Lactic Power activities will
develop a ‘burning’ sensation in athletes because of byproduct created during
energy production known as lactic acid. It is this byproduct that creates the
‘burning’ sensation in the muscles. In Submission Fighting rounds are typically
scheduled for 5 minutes. During this 5-minute round, the pace of the fight
remains explosive. Anaerobic power training will help athletes lengthen their
anaerobic power and capacity, and increase their tolerance to lactic acid in
the muscle. Typical lactic power activities in Submission Fighting may include:
q Stand up grappling sequences
q Striking battles on the feet and on the ground
q Submission escapes
Drill Name: The
30 Second Submission Drill
Drill Repetition Length: 20 - 50 seconds (fitness
level dependent)
Number of Drill Repetitions: 5 – 7 (max. work
volume of 6 - 12 minutes)
Rest Between Sets: 2.5
– 5 minutes (lactic acid tolerance desired)
Training Frequency: 2 –
3 times per week
Intensity Level: 100%
Equipment Needed: Striking
gloves, mouth guards, mats, timer
Drill Description:
Athlete A and Athlete B are
given 30 seconds (+/- 10 seconds) to grapple for a submission. Stalling is not
allowed and athletes are encouraged to ‘risk it all’ for the submission attempt
and not be concerned with lost position advantages. The purpose of the drill is
to train the scrambles and transitions associated with submission attempts,
escapes, and reversals. If a submission is landed the opponent says “tap” aloud
and the scramble continues until the time has expired.
Lactic Capacity refers to the
energy system primarily responsible for fuel during maximal effort physical
activities ranging from 40 seconds to 2 minutes. The primary energy source for
lactic capacity work is anaerobic glycolysis
(Converting glucose to energy, which creates a byproduct known as lactic acid).
Fast Oxidative Glycolytic (i.e. F.O.G. or Type IIa) muscle fibres are the primary workers for Lactic
Capacity activities.
Lactic capacity activities in
Submission Fighting are extremely common and a well-trained lactic capacity is
an important component of a fighter’s arsenal. Typically the sport of Submission
Fighting has anywhere from 1 to 5, 5 minute rounds, three five minute rounds
being the average. During the rounds fighters are expected to be constantly
working. Lactic Capacity activities occur during extended stand-up striking
battles, when fighters are exchanging blows on their feet for longer periods of
time (commonly < 2 minutes). Other examples of Lactic Capacity activities in
Submission Fighting include the following:
q Standup grappling against the octagon fence or in the
corner of a ring
q Holding an aggressive attacker in the guard position
for defense
q Attempting to strike a defensive opponent content to
holding the attacker in his guard
q Maintaining the mount position on an aggressive
opponent
q Holding a side guard/cross mount and attacking an
aggressive opponent
q Attempting to gain a top position from the bottom
Drill Name: The
Unforgiving
Drill Repetition Length: 30 - 75 seconds (fitness
level dependent)
Number of Drill Repetitions: 3 – 5 (max. work
volume of 12 minutes)
Rest Between Sets: 2.5
– 5 minutes (lactic acid tolerance desired)
Training Frequency: 2 –
3 times per week
Intensity Level: 100%
Equipment Needed: boxing
gloves, headgear, mouth guards, mats, timer
Drill Description:
Athlete A (wearing head gear)
is mounted by Athlete B (wearing boxing gloves). The objective of Athlete A (on
the bottom) is to get out from underneath Athlete B while Athlete B tries to
maintain the mount position and continually punch (using approximately 70%
punching power) Athlete A. If Athlete A successfully gets out from underneath
Athlete B, Athlete A is immediately repositioned under Athlete B and the drill
continues until the time has expired. Stalling tactics are not permitted. Once
the time has expired Athlete A will jog slowly or walk around the training area
to prepare for the next repetition.
Aerobic power activities are
associated with maximal effort activities lasting beyond
two minutes and less than six
minutes. Since Submission Fighting rounds are scheduled to last a minimum of 5
minutes with one-minute rest periods between rounds, aerobic power activities
are extremely important components of the sport. After 2 minutes glucose levels
in the blood drop, the body responds to this drop and to prevent further drops
switches to a more sustainable fuel system, the aerobic energy system. The
aerobic energy system uses primarily glycogen stored in the muscles cells for
fuel. The aerobic energy system is extremely efficient and produces CO2
(exchanged at the lungs for 02) and H2O (sweat used to regulate body
temperature) as its byproducts. The slow oxidative (SO) muscle fibres are the
primary workers during aerobic power activities. During Submission Fighting,
many matches last longer than the first 5 minute round and during rounds
fighters are typically not allowed to engage in ‘excessive’ stalling tactics,
so the tempo of a fight remains high for the entire round. Fighters that are
incapable of maintaining the high tempo for 5 minutes (commonly referred to as
‘running out of gas’) are commonly knocked out. Obviously, given the high price
for an insufficient aerobic power source, it is in the fighter’s best interest
to take aerobic power training activities seriously. Fighters must train to
last an entire five minute round and be capable of recovering as fully as
possible during the one minute rest period between rounds for optimal
performance capabilities.
Drill Name: Cross
Training for Combat
Drill Repetition Length: 2 – 5 minutes (fitness
level dependent)
Number of Drill Repetitions: 5 – 10 (desired
work volume of 15+ minutes)
Rest Between Sets: 1-5
minutes (lactic acid tolerance desired)
Training Frequency: 3 -
5 times per week
Intensity level: 80
- 100%
Equipment Needed: Muay-Thai
striking pads (2 sets), striking gloves (for each athlete), mats, timer.
Drill Description:
Athlete A and Athlete B begin
the drill by engaging in a ‘free flow’ (65% effort match that involves no
stalling and constant movement, wherein each competitor allows the other to
make advances, submission attempts and escapes) grappling-only match for 50% of
the drill length (1 – 2.5 minutes). The athletes then immediately stand-up and
work with two trainers with Muay-Thai pads that will coach the athletes through
a series of striking combinations at a constant tempo. Once the time limit has
expired the athletes will walk and or jog slowly around the training area to recover
and prepare for the next repetition.
Aerobic Capacity activities
(commonly referred to as endurance training) are, sustained moderate intensity
activities lasting from 5 minutes to several hours. The aerobic capacity system
is extremely efficient and utilizes glycogen stored in the muscles, and the
oxidation of free fatty acids to meet energy demands. Similar to aerobic power
training, aerobic capacity also utilizes the slow oxidative muscle fibres. The
sport of Submission Fighting does not rely heavily on the aerobic capacity
energy system for optimal performance capabilities. The absolute longest fight
length is 29 minutes (5 rounds, 5 minutes per round, 1 minute rest between
rounds), and these fights only occur at the elite professional level (The
Ultimate Fighting Championship in the U.S.A., and the Pride Fighting
Championship in Japan). The average Submission Fight is estimated to last
approximately 7 minutes. Although competitions rarely require a need for highly
trained aerobic capacity, a Submission Fighter needs to have a solid aerobic
base to ensure a healthy circulation system. In addition to the need for a
general aerobic base, Submission practices often last for over 60 minutes and
require a steady supply of energy. A lack of a general aerobic capacity base
would limit the athletes ability to maintain energy levels throughout extended
practice periods consisting of moderate intensity activities such as learning
submission skills, striking skills, takedowns, fight tactics, and competitive
strategies.
Drill Name: Road
Running
Drill Repetition Length: 20 – 45 minutes (fitness
level dependent)
Number of Drill Repetitions: 1
Rest Between Sets: 2
– 5 days
Training Frequency: 2 –
3 times per week
Intensity level: 60
- 80% MHR
Equipment Needed: quality
running shoes, heart rate monitor (optional), timer
Drill Description:
Athlete’s run as a group or
independently at a moderate pace on the roads in their surrounding area. If a
heart rate monitor is used have athletes maintain their heart at approximately
60 – 80% of their theoretical maximum heart rate using the following formula:
(220 – age) – resting heart
rate) x 6o% = HR + resting heart rate = Lower Limit THR
(220 – age) – resting heart
rate) x 80% = HR + resting heart rate = Upper Limit THR
The Target Heart Rates (THR)
provide the athlete with the desired heart rate range to be deliberately
maintained during the road run.
The physiological metabolic
strength related adaptations in Submission Fighting are numerous. Submission
Fighters need to develop strength for takedowns, throws and suplexes,
and powerful submission escapes. Power is needed for striking damage, and
muscle hypertrophy is also desired for aesthetic reasons associated with
fighter promotions.
Neural adaptations are
associated with the stretch shorten cycle (Plyometrics),
learning and transfer of training (strength to skill), motor unit recruitment,
firing rate, and synchronization. Neural strength related adaptations in
Submission Fighting include Plyometric push ups,
sprinting drills, learning weight training exercises, and transferring strength
and speed development to sport specific movements (e.g. Power clean strength
and power converted to take down strength and explosiveness).
Specific Example
Considerations
Training Age: 2 years
Phase of Season: GPP
Purpose: Develop
static strength at specific joint positions to overcome weaknesses and/or
develop endurance in common static positions.
Frequency: 2
times/week
Example 1 – Swill Ball Squeeze Between Legs
Purpose: Develop
static guard strength
|
Exercise Order |
Exercise Tempo |
Number of Sets |
Number of Reps |
Total Time Under Tension |
|
N/A |
30 sec. hold |
3 |
10 |
300 seconds |
Example 2 – Isometric Bench Press Hold
Purpose: Develop
static strength at typical arm position (approx. 90 degrees) for forearm
strikes
|
Exercise Order |
Exercise Tempo |
Number of Sets |
Number of Reps |
Total Time Under Tension |
|
N/A |
20 sec. hold |
5 |
5 |
100 seconds |
Example 3 – Dummy Fence Hold
Purpose: Develop
calve and leg endurance for pinning opponents against fence/ropes
|
Exercise Order |
Exercise Tempo |
Number of Sets |
Number of Reps |
Total Time Under Tension |
|
N/A |
30 sec. hold |
3 |
10 |
300 seconds |
Example 4 – Static Dummy Cross Mount Holds
Purpose: Develop
strength and endurance holding opponent in the ‘cross mount’ position.
|
Exercise Order |
Exercise Tempo |
Number of Sets |
Number of Reps |
Total Time Under
Tension |
|
N/A |
45 sec. hold |
5 |
5 |
225 seconds |
Specific Example
Considerations
Training Age: 3 years
Phase of Season: GPP
Purpose: Develop
isotonic strength for specific joint movements and overcome weaknesses and/or
develop endurance in common sport movements.
Frequency: 2
- 3 times/week
Example 1 – Barbell Lunges
Purpose: Develop
takedown strength
|
Exercise Order |
Exercise Tempo |
Number of Sets |
Number of Reps |
Total Time Under Tension |
|
EICi |
3012 |
4 |
6 |
24 seconds |
Example 2 – Bent Elbow Dumbbell Front Raises
Purpose: Develop
uppercut strength for power development
|
Exercise Order |
Exercise Tempo |
Number of Sets |
Number of Reps |
Total Time Under Tension |
|
CIEi |
1121 |
3 |
10 |
40 seconds |
Example 3 – Grizzly Bear Lunges
Purpose: Develop
leg and core strength and endurance
|
Exercise Order |
Exercise Tempo |
Number of Sets |
Number of Reps |
Total Time Under Tension |
|
EICI |
3131 |
2 |
10 |
70 seconds |
Example 4 – Piggy Back Squats
Purpose: Develop
leg strength and/or endurance
|
Exercise Order |
Exercise Tempo |
Number of Sets |
Number of Reps |
Total Time Under Tension |
|
EICI |
2121 |
2 |
10 |
50 seconds |
Specific Example
Considerations
Training Age: 3 years
Phase of Season: GPP
Purpose: Develop
strength for specific joint movements and overcome weaknesses or muscle
imbalances, and develop endurance in common sport movements.
Frequency: 3
times/week
Example 1 – Cable Fly’s on Swiss Ball
Purpose: Develop
‘hooking’ strength for striking applications.
|
Exercise Order |
Exercise Tempo |
Number of Sets |
Number of Reps |
Total Time Under Tension |
|
CIEi |
2131 |
3 |
8 |
48 seconds |
Example 2 – V-Grip Lat Pulldowns
Purpose: Develop
strength for head control in the clinch for knees.
|
Exercise Order |
Exercise Tempo |
Number of Sets |
Number of Reps |
Total Time Under Tension |
|
CIEi |
1121 |
3 |
7 |
28 seconds |
Example 3 – Incline V-grip Cable Rows on Swiss Ball
Purpose: Develop
pulling power for ground defense.
|
Exercise Order |
Exercise Tempo |
Number of Sets |
Number of Reps |
Total Time Under Tension |
|
CIEi |
2121 |
3 |
8 |
40 seconds |
Example 4 – Lying Cable Hip Adductions
Purpose: Develop
leg endurance for holding opponents in the guard.
|
Exercise Order |
Exercise Tempo |
Number of Sets |
Number of Reps |
Total Time Under Tension |
|
CIEi |
2131 |
3 |
18 |
108 seconds |
Specific Example
Considerations
Training Age: 2 years
Phase of Season: GPP
Purpose: Develop
strength for eccentric muscle movements, overcome strength training plateaus,
and develop eccentric endurance in common sport movements.
Frequency: 2
times/week
Example 1 – Standard Bench Press
Purpose: Develop
resistance to takedown attempts and charges
|
Exercise Order |
Exercise Tempo |
Number of Sets |
Number of Reps |
Total Time Under Tension |
|
EICi |
6121 |
3 |
6 |
54 seconds |
Example 2 – Back Squats
Purpose: Develop
relative strength in the legs
|
Exercise Order |
Exercise Tempo |
Number of Sets |
Number of Reps |
Total Time Under Tension |
|
EICi |
6121 |
4 |
6 |
54 seconds |
Example 3 – Seated Row
Purpose: Develop
pulling power resistance for submission defense and erector spinae
endurance
|
Exercise Order |
Exercise Tempo |
Number of Sets |
Number of Reps |
Total Time Under Tension |
|
EICi |
6121 |
3 |
8 |
72 seconds |
Example 4 – Wrist Curls - Extensors
Purpose: Develop
wrist strength and endurance for punching
|
Exercise Order |
Exercise Tempo |
Number of Sets |
Number of Reps |
Total Time Under
Tension |
|
EICi |
5121 |
3 |
10 |
80 seconds |
Specific Example
Considerations
Training Age: 2 years
Phase of Season: SPP
Purpose: Develop
strength and endurance for common concentric sport movements and overcome
strength-training plateaus.
Frequency: 2
times/week
Example 1 – Standard Bench Press
Purpose: Develop
resistance to takedown attempts and charges
|
Exercise Order |
Exercise Tempo |
Number of Sets |
Number of Reps |
Total Time Under Tension |
|
EICi |
2161 |
3 |
6 |
54 seconds |
Example 2 – One Leg Squat with Ball Against Wall
Purpose: Develop
relative strength in the legs
|
Exercise Order |
Exercise Tempo |
Number of Sets |
Number of Reps |
Total Time Under
Tension |
|
EICi |
2161 |
4 |
6 |
54 seconds |
Example 3 – Seated Row
Purpose: Develop
pulling power endurance for submission defense and erector spinae
endurance
|
Exercise Order |
Exercise Tempo |
Number of Sets |
Number of Reps |
Total Time Under Tension |
|
EICi |
2171 |
3 |
8 |
80 seconds |
Example 4 – Wrist Curls - Extensors
Purpose: Develop
wrist strength and endurance for punching
|
Exercise Order |
Exercise Tempo |
Number of Sets |
Number of Reps |
Total Time Under Tension |
|
EICi |
2171 |
3 |
10 |
100 seconds |
Specific Example
Considerations
Training Age: 3 years
Phase of Season: GPP
Purpose: Develop
strength and endurance for common sport movements and overcome strength
training plateaus.
Frequency: 2
times/week
Example 1 – Abdominal Crunches on Ball
Purpose: Develop
static curl endurance for ground fighting
|
Exercise Order |
Exercise Tempo |
Number of Sets |
Number of Reps |
Total Time Under Tension |
|
CIEi |
2721 |
4 |
12 |
132 seconds |
Example 2 – Hand Stand Press against Wall
Purpose: Develop
absolute shoulder strength
|
Exercise Order |
Exercise Tempo |
Number of Sets |
Number of Reps |
Total Time Under Tension |
|
CIEi |
2631 |
3 |
5 |
55 seconds |
Example 3 – Standard Bench Press
Purpose: Develop
pushing power endurance and absolute strength
|
Exercise Order |
Exercise Tempo |
Number of Sets |
Number of Reps |
Total Time Under Tension |
|
EICi |
7162 |
3 |
5 |
70 seconds |
Example 4 – Dead Lifts
Purpose: Develop
absolute takedown strength
|
Exercise Order |
Exercise Tempo |
Number of Sets |
Number of Reps |
Total Time Under Tension |
|
EICi |
8171 |
3 |
5 |
75 seconds |
This style of training
involves explosive movements usually performed at 30 – 45% RM at high speeds.
Typically, explosive power training includes the follow through (e.g. explosive
jumping or medicine ball throws). This is a critical training component for
Submission Fighting and can involve a near infinite variety of exercises.
Exercise design and the equipment required can be a problem due to the
combination of weights and explosive movement. Here are a few examples of core
maximum explosive power training activities that could be utilized by the
Submission Fighter:
Specific Example
Considerations
Training Age: 3 years
Phase of Season: SPP
Purpose: Convert
strength gains acquired during GPP phase into explosive functional power for
combat.
Frequency: 2
– 3 times/week
Example 1 – Power Clean
Purpose: Develop
explosive lower body movement on the feet for takedowns, suplexes,
and throws
|
Exercise Order |
Exercise Tempo |
Number of Sets |
Number of Reps |
Total Time Under Tension |
|
CIEi |
1122 |
3 |
5 |
20 seconds |
Example 2 – Jump Squat
Purpose: Develop
explosive lower body movement on the feet for takedowns and charges.
|
Exercise Order |
Exercise Tempo |
Number of Sets |
Number of Reps |
Total Time Under Tension |
|
EICi |
2013 |
3 |
5 |
18 seconds |
Functional
Isometrics involve a technique in which an isometric pause is imposed near the
end of the concentric phase of a isotonic exercise. The concept (although
presently unproven in scientific literature) being that an increase in force
capabilities will be initiated at the end of the range of motion, where it is
typically need most. Some examples of functional isometric exercises in
Submission Fighting include the following
Specific Example
Considerations
Training Age: 2 years
Phase of Season: GPP
Purpose: Increase
strength, particularly at the end of the range of motion in critical concentric
exercises and sport movements.
Frequency: 1
- 2 times/week
Example 1 – Inverted Leg Press
Purpose: Develop
powerful lower body strength at the end of the range of motion for highly
effective push kicks.
|
Exercise Order |
Exercise Tempo |
Number of Sets |
Number of Reps |
Total Time Under Tension |
|
EiCIi |
21231 |
3 |
5 |
40 seconds |
Example 2 – Decline Dumbbell Press
Purpose: Develop
powerful punches to your opponent from the ‘high-mount’ position and maximize
striking effectiveness.
|
Exercise Order |
Exercise Tempo |
Number of Sets |
Number of Reps |
Total Time Under Tension |
|
CiiEI |
23123 |
3 |
8 |
64 seconds |
Plyometric training helps Submission Fighters develop additional
speed, power, and agility. Plyometric training takes
advantage of the stretch –shorten cycle in muscles and can be trained
scientifically to enhance performance. These exercises should be performed
after a base level of strength has already been developed (Min. 12 month
training age). Some examples of Plyometrics that can be used by the Submission Fighter
include:
Specific Example
Considerations
Training Age: 2 years
Phase of Season: SPP
Purpose: Increase
fighter power in core movements
Frequency: 2
- 3 times/week
Example 1 – Defensive Crouch Medicine Ball Single Arm
Chest Push
Purpose: Develop
explosive counter punches from the semi-crouched defensive crouch position.
|
Exercise Order |
Exercise Tempo |
Number of Sets |
Number of Reps |
Total Time Under Tension |
|
EICI |
1012 |
3 |
11 |
22 seconds |
Example 2 – Lying Hip Buck and Roll
Purpose: Increase
the explosiveness of bucking off the back to ‘create space’.
|
Exercise Order |
Exercise Tempo |
Number of Sets |
Number of Reps |
Total Time Under Tension |
|
EICi |
1012 |
4 |
11 |
22 seconds |
Speed training an important
component of submission fighting. In particular the concept of quickness (the
ability to accelerate and move rapidly) is of critical importance in a fight.
The high velocities of a sprinter are unnecessary for the submission fighter,
however the takeoff power of a sprinter can be extremely beneficial to the
submission fighter. Activities in Submission Fighting that require quickness
include striking and takedowns.
Athletes wear bag gloves and
face the coach. Using straight ‘left-right’ combinations, athlete’s punch
repeatedly to the pads using good technique and full range of motion, focusing
on speed, not necessarily power. Each sprint should last approximately 10
seconds, with at least 40 seconds to recover.
Athletes begin drill in
fighting stance. When the coach gives the signal athletes sprint forward 7 feet
touch the floor, shuffle backwards 7 feet then sprawl. From the sprawl position
athletes should rotate to four pint stance with back towards floor, cross leg
under then back over on both sides, stand back up and sprint forward 7 feet to
finish. Each participant will perform the circuit twice.
Same as punching drill above
but with alternating knee strikes.
Duck Sprints need to be
performed on a padded floor. Athletes line up at end of mat then sprint using
the duck walk technique to the end of the mat and back. Rest at least 40
seconds between sets for recovery.