Athletes in grappling sports like wrestling or mixed martial arts need to improve their quickness, reaction time and power. Using a combination of resistance training and sports specific workouts helps a grappling athlete respond more quickly to the referee's whistle and defend themselves. Design a training program focused on dynamic movements, which improve your strength and lateral speed in the ring. Before starting a resistance training program, please consult a physician.
Hand-Eye Ball Drops
Hand-eye ball drops improve reaction time and hand-eye coordination. Hold your hands at hip height with palms facing down. Have your training partner place a ball between and above your hands and drop it. Catch the ball with one hand before it hits the ground. Keep your palms facing down throughout the movement. Alternate catching with both hands. Do this drill every other day, performing three sets of 10 repetitions, and resting 30 seconds between sets.
Two Point Stance Drill
An article on bodybuilding.com notes the two point stance drill can develop reaction time. Take a standing defensive position with your hands in front of you. Have your partner stand five feet away, holding a tennis ball. Have your partner toss the ball at your waist or legs. Catch or block the ball. If you can catch the ball with ease, have your partner throw it with greater velocity. Do this drill every other day, performing three sets of 10 repetitions and resting 30 seconds between sets.
Pullups
Pullups develop strength in the back and biceps muscles, improving a grappling athlete's overall power and ability to defend themselves. Grasp a pullup bar with a shoulder-width distance grip, extend your arms, and move your torso back about 30 degrees to create a curvature in your lower back. Pull up your torso until your chest touches the bar, hold this position for a moment, and lower your torso until your arms are fully extended. Do three sets of 10 repetitions and rest for one minute between sets.
Underhand Throw
The underhand throw drills helps you develop power. Take a quarter squat stance and hold a medicine ball between your legs, flexing your trunk forward, and keeping arms slightly bent. Your training partner should stand about 15 feet away from you. Throw the medicine ball with an underhanded toss as far as you can, exploding up with your legs. After catching the ball, have your partner throw it back.
Member Comments