I'm looking to improve my speed and agility. Besides drilling the basic moves over and over again... shot steps, sit-out/turn-ins, switch... are there any simple techniques or training methods that I can use to increase my quickness on the mat? I want that explosive quickness from the start at bottom position for my stand-ups or sit-outs and switches.
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Quickness is something that you can train for. Many people don’t understand how to train for this that’s why its a "Mystery".
My high school coach, who is in the hall of fame had us practice stand-ups but only the first explosive step. Practice your stand up by getting in the ready position and exploding up as if you were catching the top mans hand. Practice this over and over each time trying to EXPLODE up. You will need to bend your arms just enough to get the spring action out of the movement.
Another great exercise that we teach is what I call a leap frog or pitter padder. Starting on the bottom, when the whistle is blown leap like a frog out away from your opponent, and get away on your hands and knees till you are clear to stand up and face. Remember its not leaping up but out.
Most people are looking for one of two first moves, either a stand up or a sitout/switch. If you curl your toes under and explode you will catch him off guard but keep in mind sometimes you may need to leap twice before crawling. It’s a awesome move to use when it’s the 3rd period and your needing a escape like right now. but keep it in your bag of tricks if you use it all the time people will be looking for it
I will post some exercises that you can work on to improve quickness later
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