Sprawl Footwork

MMA conditioning drill. Move with freeform footwork; when sprawl is called, sprawl, stand, throw two punches of choice, and move again. This clip covers the first 1-minute round of a larger 3 x 5-minute round workout with 60-second breaks. - Keep freeform footwork moving with feet about shoulder-width apart. - When sprawl is called, sprawl, stand up, throw two punches, and move immediately. - Keep hands up, elbows in, and cut angles while moving. Common mistakes: Stopping after the sprawl instead of moving immediately, or dropping the hands.