Curated Action

Sprawl Footwork

Cardio & Conditioning

Sprawl Footwork is a reusable training action. Review its coaching notes and targets below.

Reusable training actionVideo demonstration1 min 8 sec

Training Details

0:00 / 1:08
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Original video

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.

Key points

  • 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.

Sets: 1Duration: 1 minRest: 1 minEst. duration: 1 min 8 sec
MmaFootworkSprawlPunchingConditioningVideoAuto ExtractedYoutube25 Minute Mma Home Workout With Brock // Hammer'S At Home Workouts

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