Shadow wrestling drills are a great way to warm up, improve endurance or cool down. Shadow wrestling mimics base wrestling movements without the use of an opponent. Shadow wrestling rounds can include sprawls, leg attacks, sit outs and scrambles.
Sprawls
A sprawl is most commonly seen when defending leg attacks. When shadow wrestling sprawls can be performed favouring the left or right side as well as keeping the base central to recreate live scenarios. Sprawls can be combined with sit outs or leg attacks to improve flow and drill the transition of movements.
Leg attacks
Leg attacks when shadow wrestling can improve the speed and precision of the technique. Replicating the shot of a double or single leg in addition to low singles and the ability to cut angles can be transferred over to live rounds. Leg attacks can also be chained together when shadow wrestling or combined with sprawls to replicate a re shot attach.
Sit outs
A sit out can be used to reverse top position when an opponent has a front head lock on the ground. Common scenarios leading to this position include a failed leg attack when the opponent has sprawled and claimed top position on the ground. Sit outs are an explosive movement and with practise can become second nature. Sit outs when shadow wrestling can be combined with movements back to the feet or ground techniques suck as bridging.
Scrambles
Scrambling occurs in live rounds following a takedown to prevent further points from being scored or a more dominant position being obtained. Scramble drills include clockwise and anti clockwise rotation as well as movement in all directions. Scramble drills can be used as part of cardio / endurance training and can be combined with sit outs and movement back to the feet during shadow wrestling rounds.