No matter how good you are at grappling, there is always something you can work on to take your game to the next level.
While experience is a great teacher, you can’t progress if you aren’t drilling the right way. Today, I’m here to take a peek at a fantastic drill as demonstrated by my main man, Ken Primola. es on MicroBjj.com
In this specific drill, Ken and his strength and conditioning coach share an awesome way to not only improve your physical condition, but your takedown defense as well!
It’s easy to learn, and will certainly only help your overall skills!
Building Muscle Memory & Skill Foundation
The beautiful thing about this drill is the purpose as well as the function of it all. In every sport there are specific drills that don’t always push your limits and force you to remain stagnant in a comfort zone. Needless to say, this drill is most certainly not one of those!
As Ken and his trainer explain perfectly in the video, this is an ideal way for grapplers to prepare for takedown defense techniques. By having the cones, it gives you something to trace, forcing yourself to stay on the outside and away from knocking the cones over.
By adding the touch on both ends of the semi-circle, this is adding a new physical element to the drill. While it may seem subtle and basic at first sight, it will certainly grow to be a major task once your muscles begin to fatigue a bit.
The drill forces you stay low in your stance, with a strong base, as if you were on the mat waiting to score—or defend—a takedown. This is obviously a very practical tool to have for live grappling.
Another focus of the drill is the muscle memory. Holding a certain position—especially a squatting motion—for long will cause your muscles to flood with lactic acid, which leads to muscle fatigue. By doing this drill in practice, you will build strength in your leg and core muscles, meaning you can fend off the lactic acid for longer periods of time, allowing you to be much more dangerous on the mat.
Building Self-Discipline On The Mat
This isn’t a drill that will feel good at first. Like I said above, the lactic acid—a burning sensation in your muscles—will be prevalent, making you regret engaging in the activity. However, not only is this drill physical, it’s mental.
The reps will be difficult, especially with the lactic acid, and the constant change of direction will force your muscles to work extra hard; it’s up to you to fight past the fatigue aspect and keep going.
This drill isn’t something where you can rely on your partner to help pick up the slack, it falls squarely on your shoulders and will make you better, stronger but also more disciplined when it comes time to grapple.
Those are three tools that define a high level grappler. Drilling is an important part in your training.