Video: lesson 11 sprawl whizzer 1080p by MMA SCIENCE. Not affiliated with MatRecap; their version may differ from this drill.
Technique recap
MMA mixes striking and wrestling. This drill trains returning from a sprawl straight into strikes, a key transition.
3 key details
- Sprawl hips down, then pop up to stance quickly.
- Throw the first strike as you land in stance.
- Keep your chin down through the transition.
Your 10-minute home drill
- 2:00Shadowbox
- 2:00Sprawl to stance
- 2:00Sprawl, jab-cross
- 3:00Sprawl, combo, angle out (20/10)
- 1:00Cool-down
Safety
Use a soft surface for the sprawl portion.
Instructor disclaimer
Follow your instructor's version. Schools and styles teach this technique differently. This page is general education, not a substitute for qualified instruction.
