How to practice sprawl?

Mr. Shikadance

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Wanted to hear your thoughts on the best exercises/techniques for practicing the sprawl. I"m a decent striker but can't sprawl to save my life. Which makes the striking close to worthless.
 
Just sprawl. End of thread. You dont need to sprawl on anything, just go on a mat and sprawl alot.
 
Get an ugly cockhungry bitch to try & open your zipper with only her mouth & that should send you sprawling.

Or do what the sensible thing is & just sprawl. You don't need a partner. If you wanted to test your reflexes I suppose you could record yourself saying, 'sprawl' at different times on some sort of recorder. A week later, when the timing of each call is forgotten out of you head, give it a go.

I dunno?
 
you should exagerate your sprawl when training, eventually it becomes automatic and you dont think of it. During wrestling, i pushed about 20 minutes of sprawling using the following technique

1. get in the wrestling position
2. have a partner sit infront of you.
3. every time your partner slaps the ground with both hands, you sprawl with both legs
4. if your partner slaps the ground with his right hand, shoot your left leg back (and vice versa)

begin with 1 minute, then 3, then 5, etc.
 
Te(V)plar said:
Ummm, have people shoot on you and sprawl on them?



The best thing you can is this, practise!


If on your own do burpees, i like to do the exercise and visualize Matt Huges is going for a double leg.
 
Burpees and having firing squad practice for sprawling (one guy in the middle, 4-6 guys around him, any guy at any time shooting on the guy in the middle to improve your sprawl, reactions and spatial awareness) are your best bets.
 
stealthkiller said:
you should exagerate your sprawl when training, eventually it becomes automatic and you dont think of it. During wrestling, i pushed about 20 minutes of sprawling using the following technique

1. get in the wrestling position
2. have a partner sit infront of you.
3. every time your partner slaps the ground with both hands, you sprawl with both legs
4. if your partner slaps the ground with his right hand, shoot your left leg back (and vice versa)

begin with 1 minute, then 3, then 5, etc.

Best method i think! But I only go 10 minutes
 
stealthkiller said:
you should exagerate your sprawl when training, eventually it becomes automatic and you dont think of it. During wrestling, i pushed about 20 minutes of sprawling using the following technique

1. get in the wrestling position
2. have a partner sit infront of you.
3. every time your partner slaps the ground with both hands, you sprawl with both legs
4. if your partner slaps the ground with his right hand, shoot your left leg back (and vice versa)

begin with 1 minute, then 3, then 5, etc.
I use a similar drill. I have a training partner stand at striking range distance from me and as we move arounf they attempt to tap you on the legs, you have to sprawl to avoid tem touching you, requires alot less effort from your training partner than having them shoot in on you.
 
go from a standing position and go into an explosive sprawl to lean against punching / standing bags without tipping them over too much. you are using your own body weight as a counterweight against the lighter punching bag and will allow you to try different heights.
 
Correct me if i'm wrong but i'd heard that sprawling with bands around your ankles can help out with the speed and power you put into it since it's like having someone deep on your legs
 
Train deadlifts for back and thigh strength.
It's improved my sprawl but more importantly my ability to sprawl repeatedly without tiring.
 
If you have floor that isn't composed of nails, I suggest you lower your douchebag-meter and do them on the floor.
 
forget all that ball and working ur quads ............ i would recmmend just practicing ur wrestling and grapling separetly and before u mix it up in with ur striking ....train with a guy who is at ur skill level or alittle bit above dont wrestle with a guy who can take u down at will or a guy who is too weak .... maybe the next time that guy shoots on u u can sprawl and take him down and the beatufl thing about being on top if u dont have to sit in their guard :)
 
practicing sprawling by throwing your legs back as hard as you can teaches bad technique practice by having a drill partner shoot on you and focusing on throwing your hips into his neck shoulder area it will cement much better technique into you muscle memory
 
don't listen to 90% of the guys in here

what you REALLY need to do is train with a wrestler. having a live guy who KNOWS how to do solid shots do them on you will teach you a great number of things. he'll teach you what to look for, and how to defend a takedown. a lot of people think that the sprawl is the one and only defense against a takedown, and i'm betting most of the guys who already posted advice never wrestled a single wrestling match. you have a lot of lines of defense in wrestling, for mma it's a little different, but in straight wrestling the lines of defense are in order: your hands, your forearms, your head, your hips, then your legs... you basically have 3-4 lines of defense before you should even be reacting with a sprawl.

so my advice is have some good wrestler (there are a LOT of bad ones) show you how to defend properly, then you can take from it what you like, and hopefully develop a successful takedown defense, and not have to worry and rely on the sprawl.
 
just practice your sprawl, set a timer for a minute and sprawl as much as you can, that is what I do and it works wonders.
 
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