Curated Action

Sprawl Knee

Cardio & Conditioning

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

Reusable training actionVideo demonstration59 sec

Training Details

0:00 / 0:59
Loading video credit…
Original video

Sprawl Knee

During the second five-minute round, after every sprawl athletes throw one knee, point the knee, then keep moving.

Key points

  • After every sprawl, throw one knee.
  • Point the knee and point the toes on the strike.
  • Move immediately after every knee.

Common mistakes

Staying still after the knee instead of moving.

Sets: 1Duration: 1 minRest: 1 minEst. duration: 59 sec
MmaFootworkConditioningKnee StrikeVideoAuto ExtractedYoutube25 Minute Mma Home Workout With Brock // Hammer'S At Home Workouts

Video demonstrations are referenced from public platforms for instructional context. TrainFlow is independent and is not affiliated with or endorsed by the original creators.