Coordination is Good Cardio! (diary entry)

09.10.14 We focused on upper body techniques, coordination and moved onto lower body muscle engagement for lowline attacks. The session began on the focus mitts, where we did some flash pad drills before covering combination work. Combination training is a good vehicle for developing flow and speed, enhancing mental stimulation and promoting better coordination. Mo Teague and Sean Sherk both endorse technique training ahead of physically demanding exercises. This applies not only in the microcosm of individual sessions, but also in the macrocosm of learning. Although I often use a reverse engineering process for training individuals in self-defence where we apply pressure early to quarry and then cultivate natural defensive behaviours, when it comes to actually improving techniques over long periods of time it is important to have a programme whereby each session begins with a strong cognitive element. We built up to an 11 punch combination. This was done using a process of breaking up the combination into smaller combinations. I ensured that as each new small combination was added the client flowed off the last punch from the previous combination. We worked it at speed and then with power. We then returned to flow and coordination by exploring hand strikes from another perspective, using rattan sticks. I taught my client three angles of attack using the single and double sticks. He was then shown empty hand adaptations and also attacking from a lowline. The lowline stick attack brought us onto grappling and the double and single leg takedowns. These were both done off a jab. Here my client understood how these options were dictated by the targets presented by his opponent. The jab is a good tool for setting up combinations. In this instance we used it to prompt a highline blocking defence in an opponent setting them up for double or single leg takedown depending on whether the opponent takes a staggered or parallel stance. When questioned the client confirmed that a lowline jab or cross as possible alternatives if the takedown didn’t seem open after the first jab. He also confirmed a kicking attack if the opponent chose to duck or slip the first jab. The session was finished with some standing PNF stretching.