Wrestling drills

[Qkfx]

What are some good drills for developing explosive power in your legs for shooting? I know Frank Shamrock has advocated one legged squats, but I am far from being able to do that.

[Scott Harper]

Ken Shamrock use to us Free Squats (500), and Jump Squats (200)

I got that from an old magazine, it has some other drills that he, and the people that went to went to his school used.

[Ravenman]

The two ways to get a more explosive shot is to 1) get stronger and 2) add massive repetition to the movement you want to be explosive at. For the getting stronger part, just hitting the weight room and excercising will help a lot; squats, lunges, and both kinds of squats mentioned by Scott. I'd stay away from the one-legged squats unless you have knee joints made of stainless steel. As for the repetition, you have to practice shooting. If you have a partner, this means doing lots of drilling with light resistance, i.e. your partner gives you just enough resistance so that you can properly do the technique. Each of you takes turns. Without a partner, you need to work on just doing a shot and knee-walking, shot and knee-walking, over and over; also, "wall shots" will help you get perfect form, this is just taking a shot into a wall, in which your hips and chest hit the wall at the same time. It will force you to keep your head up and your hips out.

You don't have to do the shots/drilling fast at first; you want to be smooth and slow. Remember that doing something slow is to do it smoothly, and doing something smoothly is to do it quickly. Make sense? And when you've filed those movements down to only those movements that are absolutely necessary, you will be doing them more quickly, fluidly, explosively, and expending less energy in the process.

[Mik_36]

Hi Ravenman,
Pardon my ignorance (I'm a relative novice), but I don't exactly understand what "knee-walking" is exactly. I think I might have real good guess (just by what it is called) but I'm not EXACTLY sure. As you can tell I am a real novice with grappling. Anybody else who can give any more advice on "practicing shooting" and "practicing grappling on the whole" WITHOUT a partner, would be greatly appreciated. I think Ravenman has already given terrific advice on practicing shooting without a partner, but the more the better,
Mike

[Ravenman]

Knee-walking is pretty much what it sounds like.

When you take a shot, your lead leg steps way forward, you make contact, and you continue to drive into your opponent; this (usually) involves coming down onto your knee with your lead leg and then bringing your rear leg up to the front, until you can "turn the corner" on the guy to get the leverage to take him down.

So knee-walking without a partner is just moving across the mat, stepping forward with one foot while also on the other knee, then bringing the back foot forward, then going down on that knee, etc.

Wish I had a picture to show...

[Ravenman]

Okay, the guy on the very bottom is knee-walking into his opponent (both in black). Although he is bent way over because his opponent is sprawling, usually you do the knee-walk more upright.

[Ravenman]

Bummer, the pic won't work.

But it's at http://members.nbci.com/cyberbrit/Page%20Takedown.jpg

[Mik_36]

Thanx, “knee walking”, ya, that is pretty well what I thought it was, I just wasn't sure, (I'm not absolutely clear on all the terminology yet, i.e. knee walking). Thanx a lot, GREAT ADVICE before, I'll definately use your advice that you gave previously, and ,like I said, anymore advice from anyone else would be great!

What I have for information on take down techniques so far is a couple videos from Mark Kerr, and I haven't completely absorbed all the info in those videos yet. So if anyone can direct me to other books and/or videos on shooting, take downs, and defending against takedowns, or again any other straight advice (especially on training for these things without a partner) I would greatly appreciate it. Thanx again VERY much for your help Ravenman

[edro]

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[Mik_36]

I know your kidding, but I think a football sled (which I've done 10000 times) may be very helpful, does anybody agree? It may not teach someone all the techniques of takedowns but it would obviously work out alot of the same muscles you need, right.