Boy are we on a roll lately. Some more example clips from training at the Virginia dojo last night, including agility, conditioning and SAQ drills.
Medicine Ball Arc Passes
A medicine ball conditioning and agility drill. The student in the center is standing on a wobble board to work on proprioception and balance while catching and returning the medicine ball. The other partner orbits around him in an arc, maintaining a distance of 3-5 feet. This exercise is good for developing explosiveness on the returns, balance and stability, coordination, anaerobic conditioning and agility while moving in the transverse plane. These skills build a strong foundation for free sparring and grappling encounters, as well as conditioning for the knees and ankles when they are required to cut and bound.
Agility Ladder Side Run Into Front Kick
The student begins moving sideways down the ladder towards the pad with his feet pointing straight ahead. At the appropriate distance, he changes directions, pointing both feet forwards towards the pad, and throws a front kick into the pad, attempting to maintain as much momentum as possible. The pad holder then “chases” him back up the ladder as the kicker punches continuously. The drill is intended to simulate an encounter with multiple opponents that requires the kicker to rapidly change directions while moving in order to attack a target to the side.
Kicking is often trained as if it occurs in a “vacuum.” Standing flat footed in static stances negates any momentum or agility that the student may be capable of generating. For lighter students this mobility is a crucial way to add power to the kick, making it an effective entrance and potentially disabling technique.
Agility Ladder Quick Feet Into Front Kick
The student moves down the ladder employing rebound to move as lightly and quickly as possible. At the appropriate distance, the student throws a front kick into the pad without breaking his stride, attempting to maintain as much momentum as possible. The pad holder then “chases” him back up the ladder as the kicker punches continuously. The drill is intended to simulate an encounter with multiple opponents that requires the kicker to rapidly close with an attacker for a pre-emptive strike.
Tetris Tackle Drill
A TKRI Virginia student engaging in a power and agility drill on a tape agility ladder. As the student moves laterally across the ladder, the pad holder mirrors him and follows. When the student reaches the side of the ladder, he shifts directions and moves up one square and aggressively checks the pad as he does so. At the end of the ladder, the students reverse and repeat the drill. This drill allows a student to experience applying full-body power into a target while changing directions and moving forwards. It’s designed to simulate an escape or evasion situation in which the defender needs to break through or stop an opponent from advancing.