31.08.2022
We saw August out with a 1.5 hour lesson attended my junior and senior clients together (nephew and uncle team). The session was roughly divided into all ranges agility exercises, out-boxing speed training/footwork and grappling attack/defence sparring.
As usual, the lesson began with a warm-up of dynamic stretching and muscle activation exercises.
All Range Agility Exercises
These were all ladder drills
Chopping forwards and backwards
Chopping sideways
Icky Shuffle
Ali Shuffle
Hopping
Jab and step/step back
Hip Turns
Hip Turns - Positive
Hip Turns - Negative
Sprawl/Double Leg
Sit Outs
Bear Crawls forwards and backwards
Side Plank Chopping
Gorilla/Monkey Crawls
As we moved onto partner-based drills using three people, we arranged it so everyone had a round in both the speed and the grappling work where they stayed on against two different partners. All rounds were two minutes to maintain focus and to reduce wait times for all participants.
Speed Footwork Drills
Grappling Attack/Defence Sparring
Round 1 - MMA Attack on the Turtle Position (change attackers at the halfway point, defender stays on) Round 2 - MMA Attack on the Turtle Position (change attackers at the halfway point, defender stays on) Round 3 - MMA Attack on the Turtle Position (change attackers at the halfway point, defender stays on) Round 4 - MMA takedown defence Round 5 - MMA takedown defence Round 6 - MMA takedown defence https://clubbchimera.com/services/
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