Shadow Hip Throw & Single Legs (Diary Entry)

shadow single leg06.04.20


Monday’s second video lesson brought my client up to the fourth hour of his MMA course. We looked at shadowing more difficult techniques like the hip throw and the single leg takedown and chaining them with stand-up techniques. We also did some fight endurance training and some speed training.


The lesson began, as per the previous one with a warm up of techniques that gently increased in intensity and range. As per my last lesson, I explained the importance of using our current restrictions to focus on improving speed. We then chained together various techniques before focusing on the two aforementioned throws.


The hip throw is a common technique judoka drill in their solo work. I explained how bicycle inner-tubes, an old coat or a towel might be used to drill repetitions of this technique. I used the spring-hip throw for a more dramatic movement pattern for shadow sparring. We chained in jab/cross with an arm-check or grab and an under-hook into a circular step with the back leg, a smart step across with the former front leg into the stooped lifting position to complete the throwing action. We worked through this several times until it became the jab/cross/hip-throw combination. Then we moved onto the single leg takedown. We used the over-hand to set the trajectory for the leg-grab in this movement. The technique is completed with the fighter standing up after performing a single knee down position. The complete combination is jab/over-hand/single-leg takedown.


We then continued with our solo pad work. Here I began to address individual techniques. The first one was the jab which we used to build up speed. We trained in batches of three of six fast punches against the focus mitt and then the same against the air. Again, joint health cautions were emphasised. When striking the pad specifically with jabs the arm starts in a flexion position and only travels a small distance to the target. This short distance emphasises the urgency of the movement pattern. When the focus mitt is taken away the punch can be almost fully extended. We also did this with the cross where more distance and power could be afforded at the cost of some speed.


The lesson finished with two rounds. The first consisted of visualisation and combination instruction shadow sparring with solo pad work. The second lesson was a series of MMA specific callisthenic exercises performed for 30 repetitions each:





Mount Stand-ups

Triangle Reverse Crunches



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