Moves/Grappler

Grappler

ID: 18

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Exercise Types:
Dynamic, Total Quadruped
Contraindications:
None
Equipment:
Floor Based
Applicability:
Focus
Superset?:
Yes
Sprint-able?:
Yes

Key Teaching Points:

  1. 1. Establish a stable base before adding any dynamic component.
  2. 2. The floor is hot — contact time is minimal; practise fast ground contact.
  3. 3. Arms pump in opposition to legs for balance and rhythm.

Regression:

Perform the drill in place before adding lateral or forward travel.

Progression:

Add a loaded carry or band resistance to increase the metabolic and strength-endurance demand.

Common Problems:

Flat-foot landing — cue ball-of-foot contact first to reduce impact force.