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Post by toejoe2k on Nov 7, 2005 20:08:40 GMT -5
Being new (only two tournaments under my belt), I have discovered that I am lacking agility...basic, lower body agility. The type that allows you to move your body around and opponent quickly and with precision.
I have been working fervently on my stamina and core strength (at the sacrifice of resistance training). I had back surgery almost 2 years ago and lost what little quickness I had (rather, misplaced).
I can perform the moves that I've been taught at a fluid pace but, struggle when we go dynamic. Even at Vince's seminar I could see that I'm currently not agile enough for some of them. Especially against an agile opponent.
What drills, exercises, stretches do you more seasoned practitioners use to improve on agility? Any suggestions or anecdotes would be very much appreciated.
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Post by Vince on Nov 9, 2005 14:39:31 GMT -5
I think with time spent doing lots of full resistance grappling you will certainly improve. Also, there are some drills designed specifically to improve your fluidity of moving your body around an opponent. These drills will increase your agility for sure. The "Around the world drill", "knee on belly turning drill", "keeping the back drill", and several others. We'd have to go over these in person to show them though. Feel free to contact me to arrange some training where we can go over them and more if you'd like.
Above all, just spend lots of time doing full resistance grappling and there's no question that you will improve.
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Post by ArmyOfOne on Nov 21, 2005 4:22:07 GMT -5
Many ideas for this topic.... But for one, you could do what i do sometimes. Just go to the basketball court. Basically just toss up the basketball and try to make wild shots. Of course most of the time you will miss. This is the idea. Now you chase down the ball, making weight shifts and directional changes at a fast pace. You change speeds and are jumping up and down and bending down to pick up the ball.
also, another thing i do.....basically just put four objects in a square. You could also use the "key"in the basketball court, but really you just need a flat area (gra*s or hard surface) and four "points" or corners. Now just start at one, run straight to the one in front of you. Now side step as fast as you can to the next one to the side. Then backpeddle to the one behind you, and now side step again to the one you originally started from. You can make all kinds of variations on this. Instead of regular side stepping you could "cross over" side step which is more difficult, etc.
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rv
New Member
Posts: 18
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Post by rv on Feb 20, 2006 22:19:09 GMT -5
You might look into Grappler's Toolbox.
Also, the "science of soccer" has more researched based studies and suggestions than any other field I've found in lower body agility.
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Post by kaeden on Mar 6, 2006 15:09:48 GMT -5
All my experiance is in folk style wrestling, and I currently am taking BJJ. I have been told while rolling that I am amazingly fast and I credit it all to the wrestling.
Wish I could say better what from that does it, but I think its the leg take downs and learning to sprawl and scramble that really has made me quick.
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Post by slamem on Mar 30, 2006 21:05:20 GMT -5
I utilize several techniques to improve my guys footwork. A basic regimen of plyometrics will begin to give you speed, improving your fast twitch muscle fiber. Then add dexterous drills and movements to your weight training (i.e. foot sweep drills, always doing curls on one leg, etc...) this is good for the receptors and stabilizers. Finally, pick up a good Yoga book and practice the poses that are designed for balance. This should get you well on your way. My final advice is save a bit of cash and invest in a few sessions with a "sport specific" trainer. For what it's worth...
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Post by GREG WILLIAMS on May 31, 2006 18:49:59 GMT -5
Another great way that we would work on legs was a five dot drill. It resembles the five on a dice. Start with two feet on the any outside dot and start going from dot to dot. Next, go to one foot and repeat. We would do these in football and wrestling this drill will increase your lower body strength and foot speed. After you get confortable with this drill start mixing it up.
Never be satisfied in anything that you do, YOU can always do better.
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